When it comes to equipment-free workouts, the convenience of bodyweight moves can’t be beaten. Using just your body—and prioritizing proper form—can mean a successful training session. So, what’s better than an easy-to-implement workout? How about one that’s done with a roommate or spouse! Not only will you have more fun, but you’re more likely to stay on track—research from the University of Aberdeen found an exercise buddy increases the amount of exercise people will motivate themselves to do, especially when there’s a layer of emotional support.
Lace up your sneakers, fill your water bottle, grab your roomie, and get ready for an all-out partner bodyweight workout in the living room. Cheer each other on and strengthen your friendship through fitness.
1. Partner Sit-Up With Clap
Tone your tummy while high-fiving your partner on their hard work with this duo-fueled take on a core-building classic.
- Lay on the floor with your knees bent and feet pressed into the ground.
- Have your partner lie down facing you. Interlace their feet with yours.
- Squeeze your abs and reach your arms up, clapping hands with your partner as you reach the top of the movement. When contracting, squeeze your feet alongside your partner’s to prevent them from lifting as you sit up.
- Lower yourself back down in a slow-and-controlled motion. Aim for 10 reps.
2. Partner Plank With Clap
Improve balance while working your core, glutes, and hamstrings. Perfect the plank—and add in a little partner love—with this take on a total-body classic.
- Get on the ground in a push-up position, making sure your shoulders track over your wrists, your hips don’t slump (or overextend), and your core stays tight. Be sure to keep a neutral neck and spine.
- Once you have a solid plank—a strong line from your head to your toes—stabilize yourself as needed. If this means widening your foot stance to establish a more-solid base, that’s OK.
- Reach out the same hand as your partner, clapping from the side.
- Return to the plank position before repeating on the opposite side. Aim for 5 claps on each side or 10 reps total.
3. Partner-Assisted Pistol Squat
Pistol squats can be challenging, but with a helping hand from a friend, this advanced movement becomes more approachable.
- With about a foot of distance between you, stand facing your partner.
- Cross your arms and hold each others hands for added support.
- While your partner hunkers down toward the ground and assumes a slight squat to secure their stance, lower down into a pistol squat—squatting while placing your weight in one leg and slowly extending the other in front of you.
- As you come back up in a slow-and-controlled manner, your partner should slowly stand, too. Aim for 5 reps, then switch.
4. Partner Static Squat Holds and Dips
Celebrate the tradeoff between training triceps and targeting glutes with this workout move that hits both your upper and lower body.
- Have your partner stand a few feet behind you.
- Allow your partner to sink down into a bodyweight squat—keeping the weight in their heels and maintaining an upright torso.
- Once they’ve assumed a stable squat, place your hands on their knees. Your fingers should face forward and your elbows should be by your sides in standard dip position.
- As your partner holds the squat, slowly lower your body by bending at the elbow until your upper arms are parallel to the floor. Push back to starting position, and repeat for 10 reps. Then, switch positions.
5. Partner Squat and Push-Up
Get in some squats and feel your arms burn with this two-in-one move.
- Assume a plank position and have your partner pick up your feet.
- Do a push-up—keeping elbows tucked and lowering slowly—while your partner squats down.
- As you push back into a plank, have your partner slowly stand back up. Repeat for 10 reps. Then, switch positions.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
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