Following on from yesterdays article on 7 reasons you need a training partner, here is SPC’s 7 top exercises you can do with someone else!
You can do these exercise with more than one person. You could even get the whole household involved!
Partner Pyramid Squats
- You rest whilst your partner is performing a squat
- Start with one rep each
- Increase the reps all the way up to 10 and back down again
- Only rest when your partner is performing the exercise
- You can increase the number of squats you do over time to challenge yourselves
Side To Sides
- Use any object in your house – a medicine ball works well but use anything you can find
- Rotate on both sides
- Start with 10 reps per side before swapping
- Try not to get dizzy! Aim to do 4-5 sets with 30s rest
Partner No Jump Burpees
- You rest in the extended plank position whilst your partner is performing a no jump burpee
- Do 10 reps each before restingAim to complete 5 rounds in total
- You can increase the number of burpees you do over time to challenge yourselves
- Add in a jump to the burpee if you have no knee or lower back issues (avoid if you do)
- Notice we bring our legs to the outside of our bodies to limit the strain on the lower back
Partner Leg Raises
- Both start lying on the ground
- Bring your legs off the ground (about 2-5 inches off the floor)
- Stay in that static positions whilst your partner performs the rep
- Aim to complete 10 reps each before lowering your legs to the ground
- Use your hands below your back to help support yourself
- Hold your hands at 90 degrees for your partner to aim to hit on each rep
- You can either sprint or march on the spot depending on your conditioning level
- Aim to do 30s on, 30s off
- Rest whilst your partner is performing the exercise
- Complete 5-10 rounds each
Partner Hip Thrusts
- An advanced exercise!
- If you have the strength having performed hip thrusts with weights before, try this!
- Rest your partner across your hip bone
- Progress to a point where none of their body is in contact with the floor
- Aim to do 5 sets of 12-15 reps
- Squeeze your glutes as hard as possible on each rep
Team Conditioning Circuit
- You can both perform this together at the same time!
- Start with 30s of each exercise before progressing to 45s and then 60s of each exercise
- Rest 60-90s between rounds and complete 5-10 total rounds depending on your fitness level