Best Exercises To Try With Your Partner Before Work

Feeling unmotivated to go to the gym? Team up with your partner and try these 10 trainer-approved partner exercises to power up for the daily grind.

14 Feb 2023

Let’s just admit that showing up at the gym every day with the same enthusiasm can be difficult. Even people who regularly go to the gym can end up getting stuck in a rut, and need something to shake it up. So, why not team up and try fun workouts with your partner? What could be a better way of bonding? And having a workout buddy is a great way to build healthy competition to keep you going on your fitness journey.

According to 2021 study an exercise companion can motivate you to exercise more, so let's take advantage of it. In fact, partner workouts can be fun and effective. Hyderabad-based fitness coach Syed Ismail at UR.Life Studio, shares some effective partner exercises that can be modified at your partner's convenience. This is a full-body workout that will torch those stubborn calories in no time. Let’s get started!


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Exercises To Try With Your Partner

1. Wheelbarrow Push-up

As one can deduce from the title, this is a type of push-up you can do with your other half and have fun while you’re at it. It is a normal push-up that involves your partner holding you like a wheelbarrow.

  • Take a stance like a push-up and have your partner grab your feet where you take support by your hands.
  • Take a step forward with each hand to do a push-up. Return to your original position and repeat.
  • Start with 3 sets of 15 reps and switch places with your partner.


Related story: 3 Exercises That Build Strong, Tones Thighs


2. Triceps Kickback

  • Stand facing each other. Person A must hold the ends of the resistance band while bending knees slightly, hips back, and core engaged.
  • Person B holding on to the suspended loop behind the back of person A. Bend a little toward each other from the waist. Both counterparts incline their elbows 90 degrees and hug elbows and biceps to their sides.
  • Person A should pull the band away from person B, keeping his elbow clasped into the side throughout the workout.
  • Slowly re-bend the arm and return to the 90-degree angle and repeat in 3 sets and 10, 12 & 15 reps gradually.


Related story: Make Leg Day Fun:5 Type of Squats


3. Resistance Band Chest Press

  • For this exercise, one partner must hold both ends of a resistance band, with the loop suspending loose behind their back. The other partner stretches the loop to create tension.
  • Keep the core engaged, and a slight bend in the right knee, the person holding the ends of the resistance band should pull the band, so elbows move forward, fully extending both arms, then slowly bends at elbows to return to starting position.
  • Do 20 reps in 4 sets, then switch roles.


Related story: The World’s Greatest Stretch: Why Everyone Should Do It Every Day


4. Squat With Rotational Pass

  • Both partners should stand back to back and lower their hips into a low squat, so their thighs are parallel to the floor. Hold this position throughout the exercise.
  • One partner holds the medicine ball at their chest. Rotating from the upper torso, passing on to their counterpart on the left side.
  • Then quickly rotate the ball from one partner, passing it on again at their right side.
  • Repeat for 20 reps 4 sets.


Related story: How to Start Running: A Plan for Beginners


5. High-low Twist And Pass

  • This exercise is similar to the previous one, except partners must stand back to back. Person A holds the medicine ball overhead and then passes it over their right shoulder to person B.
  • While person B takes the ball, both partners bend down in a squat position and tdraw it down and across their body, then draw it up, creating an upper-right diagonal movement.
  • Repeat for 10–20 reps and 3 sets, then switch directions.


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6. Lateral Lunge With Throw

  • Start by standing facing each other, about 3 feet apart.
  • Hold the medicine ball at your chest. Keeping the left leg straight, person A brings a wide step to the right, lowering the back and legs into a lateral lunge and bringing the medicine ball down to the right side on a slight diagonal.
  • Both partners simultaneously perform the same exercise in a smooth transition while passing the ball when they are changing stances.
  • Partner B catches the ball and immediately steps out with their right foot into a right lateral lunge, allowing the ball to come down on the same right diagonal.
  • Do 3 sets and 15 reps, and then switch sides.


Related story: A Home Cardio Workout That’s Safe for Your Knees


7. Reverse To Forward Lunge With Kettlebell Pass

  • To start this exercise, both partners should stand facing each other at a foot distance. Person A holds the kettlebell to their chest. In this move, one person will lunge forward, and the other will lunge backwards.
  • Person A steps ahead with their right foot as person B moves backwards with their left foot. Both plunge into a lunge by bending front and back knees 90 degrees, maintaining knees over ankles, back straight, and core tight.
  • Then, person A passes the kettlebell to person B before returning to the original position. Then, person B takes a step forward with their left foot as person A steps backwards, sinking into a lunge and passing the kettlebell.
  • Do 3 sets and 20 reps.


Related story: How to Start Running: A Plan for Beginners


8. Situp Pass

  • Both partners lie on the back opposite each other, eyes on the ceiling, knees bent, placing feet flat on the floor. while their ankles and feet align with each other.
  • Partner A holds the ball, contracts their abs, and brings their upper back to a sitting position facing their partner. Simultaneously, person B does the same sit-up exercise without the ball and takes the ball from person A.
  • As both people lie down on their backs, Partner B holds the ball and lightly taps it on the floor behind the head before sitting up and passing the ball back to person A.
  • Do 4 sets and 20 reps.


Related story: How to Perfect the Downward Dog?


9. Side Plank With Rotation And Clap

  • Start in a side plank position, where person A puts his weight on his right hand, with feet stacked (right foot on the bottom), core tight, and hips lifted. Whereas person B put their weight on their left arm, mimicking the same pose.
  • Now, partner A raises his left hand straight to form, and similarly, person B raises their right arm. The palm of their hands should touch and clap together above their heads.
  • Both bring their hands down on the floor without sinking hips, turning slightly to tap each other's hands underneath torsos. Return to the starting position by levelling hips and tapping hands together overhead.
  • Do 3 sets and 20 reps, then switch sides.


Related story: 4 Easy Steps To Perfect The Plank


10. Reach And Touch Plank

  • As a pair, start in a high plank, facing each other, separated by a foot distance from each other. Both partners raise their right hand and reach toward the other partner’s opposite shoulder.
  • Change the right hand and repeat on the left side.
  • Do 1 min hold in 3 sets


Related story: Better Posture, Better Back:Yoga for a Healthy Spine


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