This full-body strength workout is the perfect partner workout to keep your training just as fun as it is challenging. Buddy up and enjoy!

This is the perfect way to spend some quality time with a friend or partner, whilst getting a decent training session in – so grab someone to get fit with for this partner workout and see the results come in!

How to do the workout:

  • Do a 5 minute warm up first – light jog on the spot to prepare the body to workout
  • Do each exercise for 30 seconds with 10 seconds rest in between
  • Complete 2 or 3 rounds in total

1. Backward lunge

Do lunges with a partner by facing one another and holding on to each other’s shoulders. Then, partner A should lunge on their left side while partner B does it on the right side. Do as many lunges as you can and alternate feet for each lunge.

2. Squat hold


Both partners should stand facing one another about arm’s length apart.  Then, they should grab onto one another’s wrists, squat all the way down to a sitting position, and then stand back up by pulling on one another’s arms.

3. Plank high 5

Get into a high plank facing one another arms-length apart.  Both partners high-five one another with their right hands.  Both partners should put their right hands back down, and then high-five one another with their left hands.

Follow our full-body strength training for women.

4. High knee crunch cross elbow

Partners stand next to each other touch elbow to opposite knee then switch sides.

5. Sit up

Both partners sit down facing each other feet touching and knees bent, one goes back into a sit up and the other comes up then they switch.

6. Sit up reach

Both partners sit down facing each other feet touching and knees bent, both have arms up above head, one goes back into a sit up and the other comes up then they switch.

7. Knee tuck

Both partners sit down facing each other feet touching and knees bent, partner A tucks their knees in and partner B straightens their legs out, then they switch.

8. Hallow hold

Both partners sit down facing each other feet touching, both sit on their bottom with legs straight out, they hold.

9. Bicycle

Both partners lay on their backs with their feet pointed towards one another.  Then, both partners should position their feet in a tabletop position.  Rather than just suspending their feet in the air, though, both partners should plant the palms of their feet on one another’s.

10. Wheelbarrow press up

One partner goes into a high plank and the other partner holds their ankles and the partner doing the plank does press ups.

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