Wish you had more time for both your workout and your friends or family? Combine the best of both with this challenging total-body routine. “These moves are based on stability, balance, and partnership,” explains Gino Caccavale, Muscle & Fitness Hers technical adviser. Using your partner for resistance gives these body-weight moves an extra edge. Two fitness enthusiasts who spend a lot of time training together—actor Dolph Lundgren and girlfriend, Jenny Sandersson, a former Swedish karate champion—show us how it’s done. SEE ALSO: THE BELLA TWINS BUDDY WORKOUT: PARTNER EXERCISE ROUTINES
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SQUAT SIDE KICK
WORKS: HIPS, LEGS Stand side by side with your partner, both facing forward, with feet wider than hip distance apart, knees soft.Partner A squats down, bending both knees about 90 degrees, keeping hands in front of chest.Partner B does a side kick over Partner A’s head, kicking out from the hips and keeping inner thigh facing floor. Without pausing, Partner A stands up and does a side kick as Partner B drops to a squat.Repeat for 2 sets of 20 reps per side.
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PLANK CROSS PUNCH
WORKS: SHOULDERS, COREBegin in a full plank position with partners facing each other about 2 feet apart, arms extended with palms on floor under shoulders.Partner B punches right hand of Partner A with right hand, extending arm out from shoulder. Switch hands and repeat on opposite side.Do 25 punches with each hand; switch tasks.Do 2 rounds (100 punches).
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WHEELBARROW PUSHUPS
WORKS: ARMS, SHOULDERS, CHEST, CORE, LEGS Partner A stands with arms extended at sides, grasping Partner B’s ankles, who begins facedown on the floor.Partner B extends both arms into a full pushup position, keeping hands in fists on floor under shoulders.Partner B lowers chest toward floor, keeping head in line with spine and bending elbows. Push back to start and repeat.Do 15 pushups; switch positions. Do 2 sets total.
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SINGLE-ARM Getup Row
WORKS: BACK, LEGS Partner A begins in a staggered stance, left foot forward and right foot a couple of feet back with right arm outstretched. Partner B begins in a wide squat position grasping Partner A’s hand with right hand.Partner A rows right elbow toward side while Partner B drives off heels to stand up.Partner A helps Partner B slowly lower to floor, keeping constant tension between each other.Do 15 reps, then switch positions. On the next set through, change arms so left hands are grasping each other. Switch tasks and repeat, with Partner A squatting. SEE ALSO:17 HIIT Workouts to Try
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LATERAL HOP & SHAKE
WORKS: HIPS, LEGS Face your partner and shake right hands, wrapping thumbs on top.Do a side lunge to left side, bending left knee 90 degrees while keeping right leg straight.Hop to the right, switching hands so that your left hands are now grasped. Lunge laterally to right side, bending right knee 90 degrees while keeping left leg straight. Use the stability of your partner’s grip to help power the movement.Continue hopping from side to side, switching legs and hands.Do 2 sets of 20 reps. TIP: Make sure you have ample space for this move; go as quickly as possible without losing form, working with your partner to increase the intensity.
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PRESS-UP PUSHUP
WORKS: TRICEPS, SHOULDERS, CHEST, COREPartner A lies faceup on floor with legs together, arms extended toward ceiling. Partner B straddles partner’s legs, clasping hands.Partner A lowers elbows to floor, then presses upward.Partner B performs a pushup on Partner A’s extended arms, keeping core tight and head in line with spine.Continue for a total of 15 pushups, then switch positions and repeat.
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OPPOSITE-ARM SQUAT AND TAP
WORKS: SHOULDERS, CORE, LEGS Standing an arm’s distance away, face your partner, feet slightly wider than shoulder width. Grasp your partner’s opposite wrist.Squat down, reaching your free arm toward the floor; use your partner’s support to go as deeply as you can into the squat.Stand up, keeping extended arm straight. Do 2 sets of 15 reps; switch arms second set.
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RESISTED WINDSHIELD
WORKS: OBLIQUES Partner A stands with feet hip-distance apart. Partner B begins faceup on floor between Partner A’s feet, legs extended, grasping the back of Partner A’s ankles. Partner B lifts legs above hips while Partner A holds on to outside of feet with both hands.Partner A pushes Partner B’s legs to right side; Partner B keeps legs together and extended, lowering as far as comfortable to the right. Partner B returns to start and repeats, this time bringing legs to left side.Continue for 20 reps per side; switch positions and repeat. Do 2 sets total.
Wish you had more time for both your workout and your friends or family? Combine the best of both with this challenging total-body routine. “These moves are based on stability, balance, and partnership,” explains Gino Caccavale, Muscle & Fitness Hers technical adviser. Using your partner for resistance gives these body-weight moves an extra edge. Two fitness enthusiasts who spend a lot of time training together—actor Dolph Lundgren and girlfriend, Jenny Sandersson, a former Swedish karate champion—show us how it’s done.
Stand side by side with your partner, both facing forward, with feet wider than hip distance apart, knees soft.
Partner A squats down, bending both knees about 90 degrees, keeping hands in front of chest.
Partner B does a side kick over Partner A’s head, kicking out from the hips and keeping inner thigh facing floor. Without pausing, Partner A stands up and does a side kick as Partner B drops to a squat.
Repeat for 2 sets of 20 reps per side.
PLANK CROSS PUNCH
WORKS: SHOULDERS, CORE
Begin in a full plank position with partners facing each other about 2 feet apart, arms extended with palms on floor under shoulders.
Partner B punches right hand of Partner A with right hand, extending arm out from shoulder. Switch hands and repeat on opposite side.
Do 25 punches with each hand; switch tasks.
Do 2 rounds (100 punches).
WHEELBARROW PUSHUPS
WORKS: ARMS, SHOULDERS, CHEST, CORE, LEGS
Partner A stands with arms extended at sides, grasping Partner B’s ankles, who begins facedown on the floor.
Partner B extends both arms into a full pushup position, keeping hands in fists on floor under shoulders.
Partner B lowers chest toward floor, keeping head in line with spine and bending elbows. Push back to start and repeat.
Do 15 pushups; switch positions. Do 2 sets total.
SINGLE-ARM Getup Row
WORKS: BACK, LEGS
Partner A begins in a staggered stance, left foot forward and right foot a couple of feet back with right arm outstretched. Partner B begins in a wide squat position grasping Partner A’s hand with right hand.
Partner A rows right elbow toward side while Partner B drives off heels to stand up.
Partner A helps Partner B slowly lower to floor, keeping constant tension between each other.
Do 15 reps, then switch positions. On the next set through, change arms so left hands are grasping each other. Switch tasks and repeat, with Partner A squatting.
Face your partner and shake right hands, wrapping thumbs on top.
Do a side lunge to left side, bending left knee 90 degrees while keeping right leg straight.
Hop to the right, switching hands so that your left hands are now grasped. Lunge laterally to right side, bending right knee 90 degrees while keeping left leg straight. Use the stability of your partner’s grip to help power the movement.
Continue hopping from side to side, switching legs and hands.
Do 2 sets of 20 reps.
TIP: Make sure you have ample space for this move; go as quickly as possible without losing form, working with your partner to increase the intensity.
PRESS-UP PUSHUP
WORKS: TRICEPS, SHOULDERS, CHEST, CORE
Partner A lies faceup on floor with legs together, arms extended toward ceiling. Partner B straddles partner’s legs, clasping hands.
Partner A lowers elbows to floor, then presses upward.
Partner B performs a pushup on Partner A’s extended arms, keeping core tight and head in line with spine.
Continue for a total of 15 pushups, then switch positions and repeat.
OPPOSITE-ARM SQUAT AND TAP
WORKS: SHOULDERS, CORE, LEGS
Standing an arm’s distance away, face your partner, feet slightly wider than shoulder width. Grasp your partner’s opposite wrist.
Squat down, reaching your free arm toward the floor; use your partner’s support to go as deeply as you can into the squat.
Stand up, keeping extended arm straight.
Do 2 sets of 15 reps; switch arms second set.
RESISTED WINDSHIELD
WORKS: OBLIQUES
Partner A stands with feet hip-distance apart. Partner B begins faceup on floor between Partner A’s feet, legs extended, grasping the back of Partner A’s ankles. Partner B lifts legs above hips while Partner A holds on to outside of feet with both hands.
Partner A pushes Partner B’s legs to right side; Partner B keeps legs together and extended, lowering as far as comfortable to the right. Partner B returns to start and repeats, this time bringing legs to left side.
Continue for 20 reps per side; switch positions and repeat. Do 2 sets total.
