Fat BurningMass Gain

Killer partner workout session plan

Fat BurningMass Gain

Killer partner workout session plan

 | By Holly Trueman | @hollytrueman

Want to take your sweat sessions to the next level? It's time to find yourself a workout partner and put our 6-move workout to the test.

You won't need any equipment, so just grab your gym kit and your game face and you'll be ready to rumble.

1) Dynamic Lunge

Start by standing face-to-face with your partner (you should be about a foot apart).

Partner 1 should lunge forward with their right leg as partner 2 lunges backward with their left. Return to standing before reversing the motion (partner 1 should now lunge backwards with their right leg and partner 2 should lunge forward with their left).

Repeat this for 10 reps before switching legs.

2) High five plank

You either love or hate the plank, it's a simple but effective exercise.

The plank is a little bit like marmite… you either love it or you hate it. For those that love it, here's a simple yet effective move.

Start face-to-face in a high plank position (positioned about a foot apart).

Both partners should lift their right hand off the floor and give the other partner a high five. Simply return to the high plank position before repeating with left hands. Continue to alternate hands for 1 minute.

3) Plank hold and lateral jump

Now it's time to get that heart rate up…

Whilst partner 1 holds a forearm plank position, partner 2 should jump side to side over partner 1's ankles, moving as fast as they can. You should repeat this for 1 minute before switching positions.

NOTE: Whilst holding the plank, keep your core tight and hips level.

4) Squat holds and press ups

This move is going to target the arms and legs, so prepare for the burn.

Partner 1 should perform a stable squat whilst partner 2 performs press ups.

NOTE: partner 2's hands should be positioned on partner 1's knees. Once partner 2 has completed 10 press ups, switch positions.

5) Wheelbarrow press up/squat

This exercise will look like you're about to do a 'wheelbarrow' race... but trust us, it's a burner.

Partner 1 should be in a press up position whilst partner 2 holds onto their ankles.

Next, both partners should lower down into their exercise - partner 1 into a press up and partner 2 into a squat. Repeat this for 15 reps before switching positions.

6) Leg raises

This final exercise is going to target both the core and the quads.

Partner 1 should lie on the floor with partner 2 stood over their head. Partner 2 should lower themselves into a squat position and hold for the duration. Meanwhile, partner 1 should raise both legs up toward partner 2 who should push them back toward the ground. Repeat this for 45 seconds before switching positions.


There you have it - a full-body partner workout that requires no equipment.

All you need is a partner and a little bit of motivation. Let us know how you get on in the comments below!

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