Exercising with a pal could do wonders for your workout mojo. Try this partner strength workout from PT Dominika Blonska

As the adage goes, there’s strength in numbers – and certainly, this is true when it comes to keeping fit. Not only does working out with a buddy up our sense of accountability and increase the chance of us making it to the gym, but research suggests we also put in a bit more effort to compete with our comrades. Indeed, one study published in the Journal of Sport and Exercise Psychology reports that exercising with a more-capable partner enabled fitness fans to hold a plank by up to 24 per cent longer than when sweating it out alone, while another study reveals that those who exercised with someone they deemed to be fitter than them increased their workout time by 200 per cent. Want in on these rewards? Grab a friend to do this partner workout, created by personal trainer Dominika Blonska, and let your motivation levels soar!

Partner Push-Up High Fives

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  • Both partners get into a push-up position, facing each other.
  • Perform a push-up, then at the top, reach out with one hand and high-five your partner. Continue, alternating hands.
  • Do 10–12 push-ups each.

Wheelbarrow Squats

ILCE-7RM5 · f/1.8 · 1/500s · 50mm · ISO1250
  • One partner holds the other partner’s ankles (like a wheelbarrow) while the partner being held supports themselves in a plank position.
  • The standing partner performs squats while the plank partner holds their position.
  • Perform 8–10 squats, then switch places and repeat.

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Partner Leg Throws

ILCE-7RM5 · f/1.8 · 1/500s · 50mm · ISO1250
  • One partner lies on their back, legs vertical, option to the standing partner’s ankles for stability.
  • The standing partner pushes the legs back down gently but firmly.
  • The lying partner resists and keeps their legs from touching the ground.
  • Do 10–12 throws each.

Back-to-Back Wall Sit Hold

ILCE-7RM5 · f/1.8 · 1/500s · 50mm · ISO1250
  • Stand back-to-back with your partner, then slowly lower into a squat position so your thighs are parallel to the floor.
  • Press into each other’s backs to remain stable.
  • Hold for 30–60 seconds.

Partner Plank Hand Taps

ILCE-7RM5 · f/1.8 · 1/500s · 50mm · ISO1250
  • Get into a plank position, facing your partner.
  • Tap your partner’s opposite hand while keeping your core tight and hips steady.
  • Tap again on the other side.
  • Do 20 hand taps in total (10 each side).

Meet the expert

Dominika Blonska is founder of DEFINE BY DOM (definebydom.com) She is a level 3 PT and holds a BSc Hons in Nursing and a Master’s in Nurse Prescribing. Dom’s online coaching platform is dedicated to helping women achieve their fitness and nutrition goals while improving their overall health and wellbeing. She has helped hundred of women all over their world achieve their goals and feel their best