February Partner Workout
Feb. 6, 2024
Grab a partner and get a sweat going.
Warm-up: Start with a five- to 10-minute dynamic warm-up, including walking or light jogging to elevate the heart rate into the Green Zone on your Myzone, or about a seven out of 10 intensity.
Workout: Perform each exercise for 45 seconds, with a 15-second rest between exercises. Complete the entire circuit two to three times.
1. Dumbbell Renegade Row:
Both partners start in a high plank position, with both hands holding a dumbbell while maintaining stability. One partner will row with the right arm, then the left while the other partner holds the plank. Once partner one is complete, partner two performs the rows while partner one holds a plank. Perform a row by lifting one dumbbell off the ground towards the hip while stabilizing with the other arm. Alternate performing the rows with your partner for 45 seconds, maintaining a steady rhythm.
Both partners start in a high plank position, with both hands holding a dumbbell while maintaining stability. One partner will row with the right arm, then the left while the other partner holds the plank. Once partner one is complete, partner two performs the rows while partner one holds a plank. Perform a row by lifting one dumbbell off the ground towards the hip while stabilizing with the other arm. Alternate performing the rows with your partner for 45 seconds, maintaining a steady rhythm.
2. Plank Medicine Ball Pass:
Get into a plank position facing each other, a few feet apart. Place the medicine ball on the ground between you. Alternate passing the ball from one side to the other while maintaining a strong plank position.
Get into a plank position facing each other, a few feet apart. Place the medicine ball on the ground between you. Alternate passing the ball from one side to the other while maintaining a strong plank position.
3. Medicine Ball Russian Twists:
Sit facing your partner, knees bent, and feet elevated off the ground. Hold the medicine ball and twist your torso to pass the ball to your partner. Continue passing the ball from side to side.
Sit facing your partner, knees bent, and feet elevated off the ground. Hold the medicine ball and twist your torso to pass the ball to your partner. Continue passing the ball from side to side.
4. Dumbbell Thruster:
Stand facing or next to your partner, each holding dumbbells in a racked position at shoulder height. Perform a squat, then explosively drive upward, pressing the dumbbells overhead. Lower the dumbbells back to shoulder height and immediately move into the next squat. You can perform the thrusters together for 45 seconds, followed by 45 seconds of rest. Or you can alternate performing the thrusters, while one partner performs the thrusters for 45 seconds, the other rests, then switch. Maintain a steady rhythm throughout.
Stand facing or next to your partner, each holding dumbbells in a racked position at shoulder height. Perform a squat, then explosively drive upward, pressing the dumbbells overhead. Lower the dumbbells back to shoulder height and immediately move into the next squat. You can perform the thrusters together for 45 seconds, followed by 45 seconds of rest. Or you can alternate performing the thrusters, while one partner performs the thrusters for 45 seconds, the other rests, then switch. Maintain a steady rhythm throughout.
5. Medicine Ball Burpee Pass:
Stand facing your partner, holding the medicine ball. Perform a burpee, and at the top, jump and pass the ball to your partner. Your partner catches it and does a burpee, continuing the cycle.
Stand facing your partner, holding the medicine ball. Perform a burpee, and at the top, jump and pass the ball to your partner. Your partner catches it and does a burpee, continuing the cycle.
6. Medicine Ball Sit-Up Pass:
Sit facing your partner, feet anchored or lifted off the ground, holding the medicine ball. Perform a sit-up, and at the top, pass the ball to your partner. Alternate passing the ball on each sit-up.
Sit facing your partner, feet anchored or lifted off the ground, holding the medicine ball. Perform a sit-up, and at the top, pass the ball to your partner. Alternate passing the ball on each sit-up.
Cooldown: Finish with a 5- to 10-minute cooldown on the treadmill or bike to allow your heart rate to recover back to almost resting. This should be in the gray zone on your Myzone, or a 5 out of 10 intensity.
Remember to adjust the intensity and rest periods based on fitness levels while ensuring proper form during each exercise to avoid injury. Enjoy the workout!
