Keep yourselves accountable — and foster some friendly competition — with this full-body partner workout.
Image Credit:
Dean Mitchell/E+/GettyImages
Finding the motivation to work out when isolating at home can be hard, but adding a buddy to the mix just might get you out of that slump.
Partner workouts hold you accountable and are more motivating, more enjoyable and encourage a little friendly competition.
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In this workout, we're going to play a game of "You Go, I Go." It's a ladder workout with increasing reps that's perfect to play with someone you're cooped up at home with — but you can also play from a safe distance.
While one partner is performing the move, the other partner will be doing an isometric hold of that same movement. So grab a buddy, and let's get to it!
Workout Instructions
- Partner A starts with 1 rep of Move 1 while Partner B does Isometric Hold 1.
- Partner B does 1 rep of Move 1 while Partner A does Isometric Hold 1.
- Partner A does 2 reps of Move 1 while Partner B does Isometric Hold 1.
- Partner B does 2 reps of Move 1 while Partner A does Isometric Hold 1.
- Repeat until both partners have done 10 reps of Move 1.
- Continue this rep scheme through all four moves.
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1. Squat and Isometric Squat Hold
Move 1: Squat
Body Part
Butt and Legs
- Start with your feet slightly wider than hip-distance apart.
- Bend your knees, keeping your weight in your heels.
- Only squat as far as your range of motion allows, keeping your heels on the ground and chest up.
- Drive through your heels to stand, squeezing your glutes at the top.
Isometric Hold 1: Squat Hold
Image Credit: Brittany Hammond
Body Part
Butt and Legs
- Start with your feet slightly wider than hip-distance apart.
- Bend your knees, keeping your weight in your heels.
- Only squat as far as your range of motion allows, keeping your heels on the ground and chest up.
- Hold until your partner is finished with their squats.
2: Shoulder Press and Shoulder Press Isometric Hold
Move 2: Shoulder Press
Body Part
Arms and Shoulders
- Stand with your feet hip-distance apart and hold a dumbbell in each hand. If no dumbbells are available, you can use a household alternative, such as canned food.
- Keep your shoulders down away from your ears and your chest open.
- Raise your arms to a 90-degree angle.
- Press your arms straight overhead, squeezing your core.
- Return to the starting position.
Isometric Hold 2: Shoulder Press Hold
Image Credit: Brittany Hammond
Body Part
Arms and Shoulders
- Stand with your feet hip-distance apart and hold a dumbbell (or dumbbell alternative) in each hand.
- Keep your shoulders down away from your ears and your chest open.
- Raise your arms to a 90-degree angle.
- Press your arms straight overhead, squeezing your core.
- Hold until your partner is finished with their shoulder presses.
3: Biceps Curl and Biceps Curl Isometric Hold
Move 3: Biceps Curl
Body Part
Arms
- Stand with your feet hip-distance apart and hold a dumbbell in each hand.
- Keep your shoulders down away from your ears and your chest open.
- Start with your arms long at your sides, elbows close to your body.
- Bend your arms, lifting your hands until the dumbbells reach your shoulders.
- Return to the starting position.
Isometric Hold 3: Biceps Curl Hold
Image Credit: Brittany Hammond
Body Part
Arms
- Stand with your feet hip-distance apart and hold a dumbbell in each hand.
- Keep your shoulders down away from your ears and your chest open.
- Start with your arms long at your sides, elbows close to your body.
- Bend your arms, lifting your hands until the dumbbells reach your shoulders.
- Hold until your partner is finished with their biceps curls.
4: Push-Up and Plank Hold
Move 4: Push-Up
Body Part
Abs, Arms, Chest and Shoulders
- Lie facedown, toes tucked, palms on the floor by your chest, with your arms at a 45-degree angle out from your torso and your shoulders away from your ears.
- Push through your hands and straighten your arms, keeping your core engaged.
- Lower yourself back down as far as you can go without lying on the ground, keeping your core engaged.
Isometric Hold 4: High Plank
Image Credit: Brittany Hammond
Body Part
Abs, Arms and Shoulders
- Lie on the floor, toes tucked under, shoulders down away from your ears and hands on the floor at your shoulders.
- Push through your hands to straighten your arms, keeping your core engaged.
- Squeeze your core, keeping your hips from elevating or dropping.
- Hold until your partner is finished with their push-ups.
Tip
To make both the push-up and the plank a bit easier, lower to your knees.
5: V-Up and Boat Pose
Move 5: V-Up
Body Part
Abs
- Lie flat on your back, legs out and arms above your head.
- Lift your upper body and lower body up simultaneously to meet by squeezing your core and keeping your legs as straight as possible.
- Return to the starting position, keeping your core engaged.
Isometric Hold 5: Boat Pose
Image Credit: Brittany Hammond
Body Part
Abs
- Lie flat on your back, legs out and arms above your head.
- Lift your upper body and lower body up simultaneously by squeezing your core so your legs are hovering about a foot off the ground with knees slightly bent, arms extended toward your feet.
- Hold until your partner is finished with their V-ups.
Tip
To make both the V-up and Boat pose a bit easier, bend your knees.
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