When I first started teaching, my main request was: “No partner workouts”.
Photo by bruce mars on Unsplash
Touching a sweaty stranger is not in my comfort zone, but partner workouts can be surprisingly fun and really spur you on to work harder! If you are motivated by competition, challenge your spouse, friend, or sibling! Whoever gets the most reps, WINS!
To make this a non-partner workout, I’ve given you the modifications.
With the exception of Round 4, these are all intervals of 30 seconds on, 10 seconds rest (which is really just transition time).
Repeat for a total of 6 times per round.
Warm-Up
1. Jumping Jacks
2. Walkouts (from standing, bend over to touch the floor. Walk your hands out to a plank, then back onto your feet. Return to standing, rolling up.)
3. Toe-touch Kick (kick and touch your toe with the opposite hand, then switch feet)
4. Walking Lunge
5. Slow Push-up on your knees
Repeat
Round 1
1. Wall Sit with arms extended (you’re holding out your hands so your partner can hit your hands with their knees)
2. High Knees (hitting your partners hands with your knees every time)
Switch and Repeat
*No partner: alternate the exercises and hold your arms above your head on the wall sit
Round 2
1. Push up, hand slap (face your partner, both push-up, and slap opposite hands at the top)
2. Star jumps (an explosive jumping jack with both arms and legs out at the top and touch the ground at the bottom)
Switch and Repeat
*No partner: air punch instead of a hand slap
Round 3
1. Banded Runs (with a standard band or towel around your waist and your partner holding the ends, run as fast as you can, pulling your partner).
2. Holding the bands or towel, stay in a squat and lean back
Switch and Repeat
*No partner: Sprints for number 1 and jump squats for number 2
Round 4
This one is 1-minute intervals, rest 20 seconds for a total of 6 rounds.
1. Bear Crawl (crawl 10-20 yards and back; when back to start, switch with your partner)
2. Burpees (until your partner finishes the bear crawl, then switch with your partner)
Switch and Repeat until the buzzer sounds
*No partner: bear crawl up and back, then burpee
Round 5
1. Weighted Hand-Off (Stand almost shoulder-to-shoulder with your partner and twist, passing the weight back and forth. Always twist to the opposite side after passing the weight for the full range of motion. Stay in a standing crunch the entire time).
2. Squat Jacks (Stay in a squat position and jump feet in and out, touching the floor when feet are out-so deeper squat).
Repeat 5 more times
*No Partner: For number one, hold the weight in front of your chest, stay in a standing crunch, and twist from right to left. Remember to keep your abs pulled toward your spine the entire time.
Cool Down
Slow jog or fast walk for 5-10 minutes; which is just enough time to brag about your reps!
Things to remember
1. Always land softly, on the balls of your feet.
2. Keep your feet and knees wide on burpees.
3. Keep your core tight throughout every exercise.
4. To make any exercise less intense, take out the jumps.