Have you ever found yourself going through a workout alone wondering, “How can I make this more enjoyable?”
There are several different ways to spark your workouts, one of which is to add a partner to your sessions. Exercising with someone else can be extremely beneficial, increasing motivation, encouragement and accountability.
Motivation
When you’re exercising by yourself, you often get caught up in going through the motions, and may not push yourself as hard as you should. By adding a buddy to your training session, you can feed off each other and find the motivation to get though the workout together.
For example, both of you can experience internal and external motivation. Internal motivation can be as simple as setting an exercise “SMART” goal, or personal goal that is Specific, Measureable, Attainable, Realistic and can be done in a Timely fashion. External motivation comes from the outside. You might see someone else getting results, whether from an activity tracker or from an increased level of energy due to exercise, and that may make you more motivated to stick with your own workouts.
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Partner squats
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Lunge with a press
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Medicine ball squat tosses
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Push up with touches
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Chest press with row
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Leg push down
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Over under
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Russian twists
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Partner supermans
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V-sit stretch
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Photos by Sarah Sole
Back to back
Encouragement
While you’re working out on your own, you may lack the “inner cheerleader” you need to keep yourself going through your exercises. Working out with a partner allows you to encourage each other. If you are working with someone who knows you well, he or she will know what to do or say to make you more productive during a workout. Workout partners can also give each other positive reassurance.
Accountability
When you have a specific plan to visit the gym after a long day at work, it may be difficult to get there because of the lack of time, commitment and/or energy. Exercising with a partner means you both hold each other accountable to show up to your sessions through text, call or email.
Lower Body Exercises
Partner Squats
Stand back to back with your partner, with your feet at hip width and toes slightly pointed out. It may help to count down to a starting point to ensure that you and your partner begin the move at the same time. Both of you should start to squat by shifting your weight back onto your heels, with your feet firmly planted in the ground. Bend at the hips and knees to descend into a squat position. Use your partner to assist in good form with your core and spine alignment. From the bottom position of the squat, drive through your heels to stand back up, using your leg muscles to get upright. Complete 12-15 repetitions or go for a set amount of time.
Medicine Ball Squat Tosses
Hold onto the medicine ball while performing a squat. As you reach the top portion of the squat, use the muscles in your arms, chest and shoulders to toss the medicine ball to your partner, who repeats the same action. Complete 15 repetitions or go for a set amount of time.
Lunge with a Press
Stand next to your partner about an arm’s length apart while you each hold onto the end of a resistance band. Press the band forward, away from the body, and hold this position with arms extended straight. Next, you and your partner complete a lunge forward. It works best to use opposite legs for the lunge to create a balance between you and your partner. Return to the start position and complete a lunge with the other leg. Complete 10-12 repetitions for both legs or go for a set amount of time.
Upper Body Exercises
Push Up with Touches
Together with your partner, get into push-up position while facing each other, about arm’s length apart. Each complete a push-up. When returning to the starting position, extend one arm forward to touch your partner’s hand. Each extend the same arm while completing this exercise to form a cross between the two arms. The two arms should touch right in front of each of your faces. Complete 10-12 repetitions or go for a set amount of time.
Chest Press with Row Using Resistance Bands
Each of you face forward. Two bands will be required for this exercise. The partner in front should have arms at 90 degrees at chest height while holding the end of resistance bands. The partner in back will have arms extended forward at chest height holding the other end of the two resistance bands. As the partner in front extends arms forward to complete the chest press, the partner in back pulls arms towards the chest to complete the row. There should be a little bit of a rhythm to this exercise, which may take some time to master. Complete 15 repetitions or go for a set amount of time.
Core Exercises
Leg Push Down
One partner is lying on his or her back with legs extended straight. The other partner stands with chest facing the partner on the ground, and with feet touching the shoulders of the person on the ground. The partner on the ground will lift both legs simultaneously to form a 90 degree angle with legs and body. The partner standing will push the partner’s legs down toward the ground with both hands. The goal for whoever is on the ground: Try to not let the person standing push your legs all the way to the ground. This will require a strong core and hips to slow the descent of your legs. Complete 10-12 repetitions or go for a set amount of time.
Over Under
Stand back to back with your partner. Hold a medicine ball. Put the ball between your legs while your partner takes the ball from your hands, passing it above the head so you can grab it and pass the ball back between your legs. You should almost create a full circle as the ball is being passed between the legs and above the head. Complete 15 repetitions or go for a set amount of time.
Russian Twists
Sit on the ground with your partner, facing forward at arm’s length apart. Dig your heels into the ground so your toes are toward the sky, while your knees are bent to 90 degrees. Together with your partner, lean back slightly, until most of your body weight is in your core and hips. As one of you turns to the left, the other turns to the right. When your hands meet in the middle, give each other a high five. Complete 15 repetitions on each side or go for a set amount of time.
Partner Supermans
Lay on your stomach with your partner, facing each other. Together with your partner, lift the same arm and give each other a high five while lying on your stomachs. The goal is to avoid lifting the opposite arm while the main arm is doing a high five. You’ll want to use your lower back muscles to help lift your chest off the ground enough to extend your arm forward. Complete 15 repetitions on each side or go for a set amount of time.
Stretches
V-Sit Stretch
Sit on the ground with your partner, facing each other with legs open in a V shape. Put both of your feet together, like you’re creating a diamond. Extend both arms straight until you grab your partner’s hands. Pull your partner forward, like you’re trying to get them to touch his or her forehead to the floor. Hold this position for 15-30 seconds to stretch the hips, lower back, upper back and shoulders. Your partner then will pull and repeat the same process.
Back to Back
Sit on the ground with your partner with backs touching each other and legs extended straight out. Lock his or her arms together at the elbow while back to back. Pull your chest toward the ground to get a great stretch in your hamstrings and lower back. When your partner lets you pull, he or she will get a great stretch in the stomach, core and back. Alternate pulling with your partner, holding this stretch for 15-30 seconds each.
Julie Macioce and Alex Wessels are fitness specialists with The Ohio State Wexner Medical Center. Feedback welcome at ssole@cityscenemediagroup.com.
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