Partner Workout

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

Equipment
You will need a ball or another object in this workout. A kettlebell or dumbbell may also be substituted for a ball in some cases for more of a challenge.

Workout
Circuit 1: Complete each exercise for 10-15 repititions with minimal rest between exercises. Repeat the circuit for 3 sets. Rest for 30 seconds between sets.

Full Body Burn 1: Partners will choose opposite exercises to start with and complete their exercise for the designated amount of repetitions. Once they both finish their reps, they will switch exercises. Each partner will repeat each exercise for 2 sets. Rest for 30 seconds between sets.

Circuit 2: Complete each exercise for 10-15 repititions with minimal rest between exercises. Repeat the circuit for 3 sets. Rest for 30 seconds between sets

Full Body Burn 2: Partners will choose opposite exercises to start with and complete their exercise for the designated amount of repetitions. Once they both finish their reps, they will switch exercises. Each partner will repeat each exercise for 2 sets. Rest for 30 seconds between sets.

Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. It is encouraged that you modify each exercise to a version that is best for you.

 

WARM-UP

Partner Calf Stretch

 woman and man demonstrating partner calf stretch

Partner Quadricep Stretch

 female and male demonstrating partner quat strecth

Jog

 female and male jogging in place

Lateral Lunge

 female and male demonstrating lateral lunge

 

WORKOUT EXERCISE
DEMO
MODIFICATION

CIRCUIT 1

Squat, Rotational Pass
(10-15 reps)

female and male demonstrating squat rotational pass

female and male demonstrating squat rotational pass modification

Leg Push Down*
(10-15 reps)

*Switch spots after completing your reps

female and male demonstrating leg push down

female and male demonstrating leg push down modification

Chest Pass*
(10-15 reps)

*Switch spots after completing your reps

female and male demonstrating chest pass

female and male demonstrating chest pass modification

Russian Twist Pass
(10-15 reps)

 female and male demonstrating russian twist pass female and male demonstrating russian twist pass modification

Repeat Circuit 1 for 3 sets. Rest for 30 seconds between sets.

After completing 3 sets transition to Full Body Burn 1.

FULL BODY BURN 1: Partners will choose opposite exercises to start with and complete their exercise for the designated amount of repetitions. Once they both finish their reps, they will switch exercises. Each partner will repeat each exercise for 2 sets. Rest for 30 seconds between sets.
Full Body Burn 1
DEMO
MODIFICATION

Burpees
(10 reps)

Squat Jumps
(20 reps)

 female and male demonstrating burpees and squat jumps female and male demonstrating burpees and squat jumps modification

 

WORKOUT EXERCISE
DEMO
MODIFICATION

CIRCUIT 2

Lateral Lunge, Throw
(10-15 reps)

female and male demonstrating lateral lunge throw

female and male demonstrating lateral lunge throw modification

Sit-Up, Clap
(10-15 reps)

female and male demonstrating sit up clap

female and male demonstrating sit up clap modification

Forward Back Lunge Pass
(10-15 reps)

female and male demonstrating forward back lunge pass

female and male demonstrating forward back lunge pass modification

Plank Hold, Partner Tuck Jump Over*
(10-15 reps)

*Switch spots after completing your reps

 female and male demonstrating plank hold partner tuck jump over female and male demonstrating plank hold partner tuck jump over modification

Repeat Circuit 2 for 3 sets. Rest for 30 seconds between sets.

After completing 3 sets transition to Full Body Burn 2.

FULL BODY BURN 2: Partners will choose opposite exercises to start with and complete their exercise for the designated amount of repetitions. Once they both finish their reps, they will switch exercises. Each partner will repeat each exercise for 2 sets. Rest for 30 seconds between sets.
Full Body Burn 2
DEMO
MODIFICATION

Spiderman Push-Ups
(10 reps)

Jumping Jacks
(20 reps)

 female and male demonstrating spiderman push ups and jumping jacks female and male demonstrating spiderman push ups and jumping jacks modification

 

COOL-DOWN

Shoulder Opener

 female and male demonstrating shoulder stretch

Pike Stretch

 female and male demonstrating pike stretch

Cat/Cow

 female and male demonstrating cat and cow stretch

Down Dog Foot Pedal

 female and male demonstrating down dog

 

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