10 Fun Partner Workouts For You and Your Gym Buddy
There's no better motivation than knowing your workout buddy is waiting for you at the gym. Working out with a friend is a great source of inspiration and encouragement. But even with a friend there to keep you going, you may occasionally feel the need to shake up your routine. At Planet Fitness, we believe in making fitness fun and effective. That's why we've compiled a list of 10 exciting partner workouts for you and your gym buddy. These cooperative exercises will strengthen your friendship and your body, targeting all the major muscle groups and providing a rewarding and entertaining sweat session.
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Benefits of Working Out with a Partner
Partner workouts offer numerous benefits, both physical and mental. Let's explore a few benefits to partnering up at the gym:
- Motivation and Accountability: Having a gym buddy by your side provides an extra layer of motivation. On days when you feel less excited to workout, your partner can inspire you to push through and stay committed to your fitness journey. Moreover, knowing that someone is counting on you to show up at the gym increases accountability. You're more likely to stick to your workout schedule when you have a reliable workout partner.
- Increased Exercise Confidence: Partner workouts often involve cooperation and friendly competition, leading to a more exciting gym session. When you exercise with a partner, you're more likely to enjoy your workout and try new exercises. The support and encouragement from your gym buddy can help you achieve better results and break through plateaus.
- Fun and Social Interaction: Exercising with a partner makes your workouts more enjoyable. You can engage in conversation, share laughter, and celebrate each other's progress. It's an opportunity to connect with your gym buddy on a deeper level while working towards your fitness goals. The social aspect of partner workouts can alleviate stress and make your gym sessions a highlight of your day.
- Improved Form and Technique: Having a partner can enhance your exercise form and technique. They can provide feedback, correct your posture, and ensure you're performing exercises correctly. This reduces the risk of injury and maximizes the effectiveness of your workouts. By working together, you and your partner can fine-tune your movements and achieve optimal results.
Now we’ve explored the benefits of partner workouts, let's dive into ten fun partner exercises you can try at the gym.
10 EXERCISES YOU CAN DO WITH YOUR WORKOUT BUDDY
Before starting, it's always a good idea to warm up. Choose a mild activity to help get your energy flowing. Something simple — like five minutes of walking on a treadmill or on the elliptical machine — can tell your body it's time to go to work.
After warming up, grab your gym buddy and try a few of these fun partners workouts. They’re sure to hit all major muscle groups while providing a rewarding (and entertaining) sweat session.
1. MEDICINE BALL SQUAT TOSS
Stand facing your partner at about 3 paces apart or whatever distance feels comfortable for a light toss. Start with one partner holding the medicine ball at chest height and lowering down into a safe squat to their desired range of motion, while the other waits intently. As the partner with the ball drives through their heels to return to standing, they should gently toss the ball to their partner who will then repeat the exercise by going into the squat.
2. FORWARD LUNGE BALL EXCHANGE
Start by standing tall facing towards your partner, feet hip width apart, and about a stride length distance between the two. One partner should start holding the ball above their head, while the other mirrors the movement without the ball. Both partners should lunge forward with the same leg, keeping the chest high, and exchanging the medicine ball from partner to partner at the bottom of the lunge. Return to standing and repeat the exercise, lunging forward with the opposite leg.
3. SQUAT WITH PASS
Stand back-to-back with your partner and lower yourselves into a squat position. Hold a medicine ball with both hands and as you twist to one side, pass the ball to your partner. Your partner then twists in the opposite direction and passes the ball back to you. This exercise engages your core and glutes.
4. SIT-UP PASS
With feet flat on the floor and knees bent, each partner lies on their back. One of you then holds the medicine ball extended overhead. Simultaneously perform a sit-up and pass the ball to each other at the top of the movement, then lower back to the floor. The partner with the medicine ball taps it on the floor behind them before repeating the sit-up and continuing to pass the ball back and forth.
5. PUSH-UP WITH SHOULDER TAP
Face your partner as you both assume a high-plank position, then perform a push-up or modified push-up together. At the top of your push-up, tap your partner's left shoulder with your right hand as your partner does the same. With each push-up, alternate hands and shoulder taps. This is a good opportunity for friendly competition: Who can last longer and perform more shoulder taps? You'll both be strengthening your arms (and core) while having fun.
6. BODYWEIGHT SQUAT
Standing at an arm's length away, face your partner. Gently grip each other's hands while keeping your feet slightly wider than your hips. Squat together in unison, and as your thighs become parallel with the floor, hold the position momentarily. Then return to a standing position and repeat.
7. PLANK HIGH-FIVE
Assume a high-plank position facing your partner. As you both hold the plank, raise one hand and high-five your partner's hand, then switch hands. This exercise engages your core, shoulders, and arms while adding a fun and interactive element.
8. LEG PUSH DOWN
This partner exercise is great for targeting the upper and lower abs. Grab a mat and have one partner stand with their toes at the edge of the mat facing the long way to the opposite side. The other partner should be lying on their back with their head towards your feet, holding the ankles of their partner, with their legs up making a 90 degree angle with the mat. The standing partner will push down the legs of his/her partner, while the lying partner will resist the push, stopping their feet about 2 inches from the floor, and return their feet to their partner using core strength.
9. MEDICINE BALL RUSSIAN TWISTS
Sit facing your partner with your knees bent, creating a V-shape. Hold a medicine ball with both hands and as you twist your torso to one side, pass the ball to your partner. Your partner then twists in the opposite direction and passes the ball back to you. This exercise engages your obliques and improves core stability.
10. CORE LEG CIRCLES
Use two mats touching long ways and start in a seated position with both partners facing one another, just about a leg’s length apart. Both partners should have their palms flat against the ground with their fingertips forward and a slight lean backwards to engage the core. One partner should raise their legs off the ground and rotate in a clockwise direction, while the other partner raises their legs and rotates in a counterclockwise direction. Continue this rotation for the desired amount of time or repetitions.
Incorporating partner workouts into your fitness routine can make exercising more enjoyable and rewarding. The camaraderie, motivation, and shared experience will energize you and your gym buddy to hit the gym together.
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