Rocky had Micky, who’s your offsider? Almost everything in life is easier with a friend by your side, especially your workouts. Training together is not only a great way to spend some time with your friend or partner, it can be incredibly motivating.
With a bit of healthy competition and encouragement, you will be sweating it up with a smile on your face! Here’s a bit of inspiration to take your training to the next level. Try these partner exercises with your gym buddy.
1. MEDICINE BALL REVERSE LUNGE TOSS
Hold a medicine ball in both hands and stand opposite your partner. Step back into a lunge position, and as you return to a standing position, use the momentum to toss the ball across to your partner. Alternate legs with each repetition.
2. ViPR PARTNER TILT
Stand opposite your partner with your legs slightly wider than your hips and toes slightly facing outwards. Holding one end of the ViPR, bend into a squat position, keeping your chest up high. As you rise to standing, use the momentum to tilt the ViPR in towards your partner. Try to keep the movement fluid, bending into the squat as you catch the ViPR and pushing it back as you rise.
3. SIMULTANEOUS PLANK / PUSH UP
Have your partner hold a plank position, with wrists sitting under their shoulders and back in a neutral position. Standing to one side of your partner, position yourself for a push up with one hand positioned near their upper back and the other near their hip. As you perform a set of push ups, your partner will need to hold a strong core to provide a stable base. Don’t forget to swap positions for your next set!
4. MEDICINE BALL LATERAL TOSS
Sit parallel to your partner with about a metre distance between you. Hold the medicine ball and your legs out in front of you, with your heels off the ground (if you can). Keeping your core engaged, twist your torso from side to side, tossing the ball to your partner with each rotation.
5. PUSH UP PARTNER CLAP
Facing your partner, perform a set of push ups on your toes or drop to your knees if you need to. Between each repetition, clap your partner’s opposite hand. Make sure you’re moving through a full range of motion and maintain natural alignment through your spine as you begin to fatigue.
6. ViPR LATERAL FLIP RACE
Stand with your feet in your normal squat position and have the end of the ViPR laying flat on the ground in front of you. Squat down and using the inside hand reach across your body and grab the ViPR, maintaining a tall neutral spine. As you come out of the bottom position of the squat, allow the ViPR to tilt while you shuffle your feet laterally. Swap hands when the ViPR is standing upright and allow it to tilt until it is resting on the ground again – finding yourself in the same position you started in, but your opposite hand will now be reaching across your body.
Both you and your partner perform this movement opposite each other with the aim to go as fast as you can. Who will win the race?