Choose your partner! When you find your fitness partner, you will not only have fun, but also have the opportunity to do a full workout without the need for equipment. If you are looking for a gift for a man or a gift for a girlfriend, doing sports together can be one of the best gift options!
Train With Your Partner!
Wouldn’t you like to have enough time to both train and take care of your lover or friend? It’s possible to bring them all together with this compelling whole-body routine.
If you want to earn +15 days free Sporcard membership with your training partner, you can take advantage of our campaign.
“These exercises are all about balance, stability, and pairing,” says Gino Caccavale, Hers technical advisor. Getting support from your partner to build resistance adds extra challenge to bodyweight exercises. Two fitness enthusiasts and frequent partners, Dolph Lundgren, and his Swedish girlfriend, former karate champion Jenny Sandersson, showed us how it’s done.
Squat Side Kick
Stand side by side with your partner facing the same direction, with your feet slightly wider than hip-width apart and your knees flexible.
Partner A should bend both knees approximately 90 degrees and keep hands at chest level as they squat down.
Partner B, on the other hand, takes a hip support on the head of partner A and keeps the inner leg direction parallel to the ground and throws a side kick. Without waiting, partner A stands up and performs the side kick exercise over the same head while partner B lowers for a squat.
Do this exercise for 2 sets of 20 repetitions for each leg.
Opposite Arm Squat and Tap
Stand with 2 partners facing each other, about an arm’s length away, with your feet slightly wider than shoulder-width apart. Reach out and grab your partner’s wrist on the other side.
Squat, bringing your free arm close to the floor. Use your partner’s support to squat as deep as possible.
Stand up, keeping your outstretched arm straight.
Do 2 sets of 15 reps, switch arms for the second set.
Plank Cross Punch
Take a full plank position with your partner standing opposite each other, with an average of 10-15 cm between you. Keep your arms fully stretched and your palms on the floor below shoulder level.
Partner B punches partner A’s right hand with his right hand and extends his arms fully forward without crossing shoulder level.
Change hands and repeat the exercise with the other side. Make 25 punches with each hand and switch to the other side when you’re done. A total of 100 punches must have been thrown in the two rounds.
Wheelbarrow Pushup
Partner A holds the wrists of Partner B lying face down on the floor while standing with hands outstretched.
Partner B gets into a push-up position with both arms fully extended, hands should be below shoulder level in the form of fists.
Partner B brings the chest closer to the floor, while the head position should be natural and in line with the spine, and the elbows should be bent.
When the exercise is completed, Partner B pushes himself up for the starting position and the repetitions are continued.
Do 15 push-ups, switch positions, and complete 2 sets in total.
Resisted Windshield
Partner A stands with feet hip-width apart. Partner B starts the exercise in a supine position on the floor with his head between the partner’s feet and his hands grasping the partner’s wrists from the outside.
Partner B raises her legs to hip level and Partner A holds the outstretched feet with both hands.
Partner A pushes partner B’s legs to the right to a point where it is not too difficult, partner B keeps their legs together and fully extended.
After partner B returns to the starting position, he continues the reps. Partner A should push their legs to the left this time.
Do 20 reps on each side, switch positions and repeat. Complete 2 sets in total.
Single Arm Getup Row
Partner A stands with left foot forward and right foot 5-10 cm behind, arms stretched back.
While partner B is in the wide squat position, he holds the hand of partner A with the opposite hand.
Partner A rows his right elbow sideways while Partner B stands up with support from his heels.
Partner A helps partner B slowly lower to the ground, care must be taken to keep the tension between the arms constant.
After completing 15 reps, switch positions. In the next set, switch arms, partners should hold each other with their left hands. After the tasks change, continue the reps with partner A squatting.
Lateral Hop & Shake
Stand face-to-face with your partner and hold each other with your right hand in a handshake position with thumbs placed on top of hands.
Side lunge to the left side, bending your left knees 90 degrees while keeping your right leg straight.
Jump to the right and switch hands, you should now hold each other with your left hands. Lunge to the right side, bending your right knees 90 degrees while keeping your left leg straight. You can use the balance from your partner holding you to add strength to the exercise.
Continue reps, switching sides, complete 2 sets of 20 reps.
Press Up
Partner A lies face down on the floor and keeps legs together, arms raised. Partner B places their wrists next to their partner’s ankles and clasps their hands.
Partner A lowers his elbows to the floor and raises them again.
Partner B does a push-up exercise when partner A has his arms fully extended again, while his torso muscles should be tight and his head level with the spine.
Do 15 push-ups and repeat, alternating positions.
This training program is an option that you can try with your partner as it requires no equipment and works the whole body!
