Working out with a partner can be a great way to stay motivated, have fun, and make progress towards your fitness goals. Partner workouts can also help you to burn more calories and build muscle more effectively.
Here are 20 partner exercises that you can do to get a full-body workout:
- Squat jumps with a partner
Stand facing your partner with your feet shoulder-width apart. Squat down and then jump up, reaching your arms overhead. As you jump, your partner should catch your hands and help you to swing around. Land in a squat position with your partner behind you. Repeat.
- Plank hold with a partner
Get into a plank position with your forearms on the ground and your body in a straight line from head to heels. Your partner should get into a plank position behind you, facing the same direction. Your partner’s feet should be shoulder-width apart and their hands should be shoulder-width apart. Hold the plank position for 30 seconds.
- Push-ups with a partner
Get into a push-up position with your hands shoulder-width apart. Your partner should get into a push-up position behind you, facing the same direction. Your partner’s hands should be slightly wider than shoulder-width apart. Do a push-up. As you come up, your partner should help you to push yourself up higher. Do another push-up. Continue alternating until you have done 10 push-ups.
- Burpees with a partner
Get into a squat position with your hands on the ground in front of you. Jump your feet back to land in a plank position. Do a push-up. Jump your feet back to the squat position. Stand up and jump up, reaching your arms overhead. Your partner should help you to jump higher. Repeat.
- Lunges with a partner
Stand facing your partner with your feet shoulder-width apart. Take a big step forward with your right leg and lower your body down until your right thigh is parallel to the ground. Your left knee should be bent but not touching the ground. Your partner should stand behind you with their right hand on your right shoulder and their left hand on your right hip. Push yourself back up to the starting position. Repeat on the other side.
- Tricep dips with a partner
Get into a push-up position with your hands shoulder-width apart. Your partner should get into a push-up position behind you, facing the same direction. Your partner’s hands should be slightly wider than shoulder-width apart. Lower yourself down until your elbows are bent at a 90-degree angle. Push yourself back up to the starting position. Your partner should help you to push yourself up higher. Do 10 tricep dips.
- Rowing with a partner
Stand facing your partner with your feet hip-width apart. Your partner should stand behind you with their feet shoulder-width apart. Hold on to each other’s hands. Bend your knees and lean forward, keeping your back straight. Row your hands towards your chest. Extend your arms back to the starting position. Repeat.
- Shoulder press with a partner
Stand facing your partner with your feet shoulder-width apart. Your partner should stand behind you with their feet shoulder-width apart. Hold on to each other’s hands with your elbows bent. Press your hands overhead. Lower your hands back to the starting position. Repeat.
- Overhead squat with a partner
Stand facing your partner with your feet shoulder-width apart. Your partner should stand behind you with their feet shoulder-width apart. Hold on to each other’s hands. Squat down, keeping your back straight. Keep your elbows bent and your hands overhead. Stand back up to the starting position. Repeat.
- Knee to chest with a partner
Lie on your back with your knees bent and your feet flat on the ground. Your partner should kneel next to you with their knees on either side of your hips. Hold on to your partner’s hands. Bring your right knee up to your chest. Lower your right knee back to the starting position. Repeat with your left knee. Continue alternating until you have done 10 repetitions on each side.
- Mountain climbers with a partner
Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Your partner should get into a push-up position behind you, facing the same direction.
- Plank walk with a partner
Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Your partner should get into a push-up position behind you, facing the same direction. Your partner’s feet should be shoulder-width apart and their hands should be shoulder-width apart. Step your right foot forward, keeping your body in a straight line. Step your left foot forward, keeping your body in a straight line. Continue alternating until you have walked 10 steps forward.
- Lunges with a twist with a partner
Stand facing your partner with your feet shoulder-width apart. Take a big step forward with your right leg and lower your body down until your right thigh is parallel to the ground. Your left knee should be bent but not touching the ground. Your partner should stand behind you with their right hand on your right shoulder and their left hand on your right hip. Twist your torso to the right, looking over your right shoulder. Push yourself back up to the starting position. Repeat on the other side.
- Push-ups with a clap with a partner
Get into a push-up position with your hands shoulder-width apart. Your partner should get into a push-up position behind you, facing the same direction. Your partner’s hands should be slightly wider than shoulder-width apart. Do a push-up. As you come up, clap your hands together. Do another push-up. Continue alternating until you have done 10 push-ups.
- Mountain climbers with a kick with a partner
Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Your partner should get into a push-up position behind you, facing the same direction. Your partner’s feet should be shoulder-width apart and their hands should be shoulder-width apart. Bring your right knee up to your chest. Kick your right leg out to the side. Bring your right knee back to your chest. Continue alternating until you have done 10 repetitions on each side.
- Burpees with a partner pass
Get into a squat position with your hands on the ground in front of you. Jump your feet back to land in a plank position. Do a push-up. Jump your feet back to the squat position. Stand up and jump up, reaching your arms overhead. As you jump, pass a ball or weight to your partner. Your partner should catch the ball or weight and then do a burpee. Continue alternating until you have done 10 burpees each.
- Bodyweight squats with a partner resistance
Stand facing your partner with your feet shoulder-width apart. Your partner should stand behind you with their feet shoulder-width apart. Hold on to each other’s hands. Squat down, keeping your back straight. As you squat down, your partner should pull down on your hands. Stand back up to the starting position. Repeat.
- Push-ups with a partner resistance
Get into a push-up position with your hands shoulder-width apart. Your partner should stand behind you with their feet shoulder-width apart. Your partner should place their hands on your back, just below your shoulders. Do a push-up. As you come up, your partner should push down on your back. Do another push-up. Continue alternating until you have done 10 push-ups.
- Tricep dips with a partner resistance
Get into a push-up position with your hands shoulder-width apart. Your partner should stand behind you with their feet shoulder-width apart. Your partner should place their hands on your back, just above your elbows. Lower yourself down until your elbows are bent at a 90-degree angle. Push yourself back up to the starting position. Your partner should push down on your back as you push yourself up. Do 10 tricep dips.
- Deadlift with a partner resistance
Stand with your feet shoulder-width apart. Your partner should stand behind you with their feet shoulder-width apart. Your partner should place their hands on your hips. Bend down and grasp a dumbbell in each hand. Your partner should help you to lift the dumbbells up to the starting position. Lower the dumbbells back to the ground. Repeat.
This is just a sample of partner exercises that you can do. You can get creative and come up with your own exercises. The most important thing is to have fun and challenge yourself.
