Grab a Buddy for More Workout Motivation
Sometimes the best motivation to work out is having a training partner who holds you accountable for showing up and working out. Some of my best workouts are with my training partners, whether I’m prepping for a competition or just looking for some good old fashioned inspiration, partnered workouts are a great way to push yourself and each other harder and see great results.
Here are some exercises you can do at home, at the gym, at a park or anywhere you and your workout buddy happen to find yourselves.
It’s always a good idea to warm up before your workout. Since these exercises are high intensity, I recommend starting with 5 – 10 minutes of light cardio. You can walk on the treadmill at a 5% angle, jump rope or even do jumping jacks to get your heart rate up. Ideally, you’ll want to have a stopwatch or a phone with a stopwatch feature (usually found in your Clock app. I use my apple watch. Even without equipment, you can get a solid workout together.
Burpee Challenge
Who doesn’t love a good burpee? The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps:
1. Start in an upright, standing position with your back straight.
2. Bend your knees until you’re in a squatting position with your hands on the ground
Shifting your weight to your hands, kick your feet back into a plank position, while keeping your arms straight.
3. In a smooth movement, try to jump into the squat position from step 2.
4. Stand up from the squat position to complete one full burped. Jumping up adds intensity (and fun).
Here’s where the challenge comes in, see how many burpees you can do in 120 seconds. Set your timer for two minutes and each person does as many complete burpees as possible.
Mountain Climber Challenge
I prefer adding a little extra “oomph” to this exercise, by rotating the hip and working the quads, glutes and thighs all at the same time.
1. Start in a plank position, with hands directly under your shoulders, fingers spread out like a starfish, arms and legs fully extended, balancing on the balls of your feet.
2. Bend your right knee, lift your leg toward your chest and then rotate your right hip as far outward as it will go.
3. Rotate your hip back toward your torso and extend your leg back to the starting position.
4. Repeat the exercise with your left leg.
5. Continue alternating legs.
Here’s where the challenge comes in, see how many mountain climbers you can do in 120 seconds. Set your timer for two minutes and each person does as many complete mountain climbers as possible. Each full set (using both legs) counts for one complete exercise.
Beach Sandbag Challenge
Equipment: Elite Sports Refillable Sandbags
Beach Partner Challenge: “Deadlift & Rescue”
What You Need:
• 1 refillable sandbag per person
• A 50-yard stretch of sand (mark the turn-around point)
The Challenge Format:
5 Rounds – Head-to-Head
For each round, both partners do the following:
1. 10 Sandbag Deadlifts (at the same time)
• Stand side by side
• Focus on good form—hips back, core tight, drive through your heels
2.Rescue Run – 50 Yards
• Sandbag on shoulders
• Run or power walk 25 meters out and back
• First one back wins the round
Rest 30–60 seconds, then repeat the next round.
Finish Strong:
After 5 rounds, if you’re tied or just want a final test, do:
Final Challenge – Max Rescue Run
• Walk or run with the sandbag on your shoulders
• Go until one person drops it
• The last one moving wins!
Tips:
• Make sure sandbags are about the same weight for fairness. If your partner is female her weight shoulld be about 40-50% of yours.
• Keep it fun and push each other to go hard
• Focus on clean form during deadlifts and steady pace during the run
Note: These leak-proof sandbags can be used for plenty more exercises: the only limit is your imagination!
Sit-up Challenge
One partner holds the other partner’s feet flat to the ground. Set the stopwatch for 60 seconds and count the number of sit-ups completed. Switch partners and set the stopwatch again.
High Performance Personal Training offers partnered training sessions for you and your workout buddy. Or, if you’re looking for a partnered workout session, we’ll find a great match for you.
Contact me today for a great personal trainer in Los Angeles to help you reach your full health and fitness potential.