Fitness

Grab Your Gym Buddy (or Your Swolemate) and Do This Partner Workout

Roses are red, violets are blue, deadlifts are cheaper than dinner for two.


partner workout

Photo by Christina Chu

Even if you’re not a supporter of Valentine’s Day, how can you say no to a partner workout? Invite your swolemate, whether it be your partner in real life, someone who you’ve been crushing on, a friend who’s been with you through thick and thin, or a new pal you’ve made, to join you for this fun workout.

I had the great opportunity to partner up with Leo Hastings, a fellow Boston fitness instructor and good friend of mine, to do this workout outlined below. In the videos, I am partner A and Leo is partner B. Aim for 3-5 sets, with a 60 second rest in between each set.

1. Squat to Pushup

Partner A starts in a standing position with partner B in a push up position. Carefully, lift B’s legs to A’s shoulders with B’s hands still on the ground in a plank position. As A executes a squat, B performs a pushup. Partner A should remember to sit back on their heels without losing balance, and B should keep their core engaged. Start with 6-10 reps.

2. Spelling Pallof Press

Using a long band, A and B should stand shoulder-to-shoulder, about an arm’s length apart holding either side of the band with straight arms (the farther apart you are, the harder the exercise will be). While B remains stationary in this position, A writes out “V” with their hands. A maintains the starting position and B writes “A” with their hand. This continues until the group spells “VALENTINE” (or whatever word you want, the alphabet works great). When stationary, try to keep your hips, shoulders, and hands as still as possible. Resist the pull of your partner.

3. Plank Ball Rolls

A and B are starting in a tall plank position, facing each other, with one medicine ball. A rolls the ball from their left to right hand, then across to partner B’s left hand, then B rolls the ball to their right hand and passes it to A. When all four hands have passed the ball, that is one rep. Aim for 6-10 reps.

4. Banded Jumps

Partner B is stationary in a sturdy squat stance, holding onto a long loop band. Partner A has the band around their waist. Partner A jumps out as far as they can, then shuffles back. B anchors A and stays as still as they can. Aim for 6-10 reps before switching.

5. Side Plank Taps

A and B are both in a side plank position, back-to-back. Simultaneously, A and B reach all the way up, then circle their hands down below their ribcage. Once they tap each other’s hands, reach up again. Aim for 10-15 reps.

6. Partner Square Pose

This advanced move is definitely one to try! Partner B is lying on the ground, with Partner A’s ankles in B’s hands. A is holding onto B’s ankles. With clear communication, A pikes up while B sits up. Focus on maintaining balance by keeping the core engaged, so as not to drop partner A. Added challenge: Do this one without cracking a smile.

Love these moves? Tag us at @BeWellBos and @ChristinaYChu on Instagram to share your workout!

partner workout

Just your typical swolfie.