The 25-Minute Partner Workout


Put twenty-five minutes on a clock and grab a partner; the goal is to make it through the eight move circuit listed below as many times as possible in the allotted time.

Here’s the thing, many of the exercises require both you and your partner to complete before moving on to the next. This is a great way to have fun with a training partner and keep each other accountable and working hard. 

1) Dumbbell Snatch

How: Set a dumbbell between your feet, drop your butt down, keep your chest up, and grab the bell with one hand. Start the movement by pulling the bell explosively up as you stand up and start to reach triple extension (ankles, knees, hips are extended.) As you reach triple extension the bell should be at chest level. Keeping the bell tight to the body flick the wrist so your palm is now facing away from your body as your arm extends fully. Control on the way down and repeat on the same side.

Reps: 6 reps per person, on one side only. Switch sides on the next round. Do not move on to the next exercise until both you and your partner have completed the six reps.

2) Partner Palloff Press

How: Grab a band and hold one in your hands with your partner standing a few feet to your side holding the other end facing the same way. Each of you should be holding the band at the middle of the chest. While your partner stays in place, slowly extend your arms out in front of you until they are locked out, control the band back in. Hold at your chest while your partner goes. As you press, avoid rotating or moving anything besides the arms.

Reps: 10 per side

3) Goblet Squat Alternating with Partner

How: Hold one dumbbell tight to the chest in a goblet hold, with hands underneath one end of the bell. Initiate the squat by pushing the hips back and down at the same time, keep the chest up, and continue down until you reach parallel. This is the starting point for both you and your partner. One person performs a bottoms-up squat, returning to the hold at the bottom while the other waits. Alternate roles of squatting and holding at the bottom until all reps are completed. 

Reps: 10 reps alternating

4) Push-Up Alternating with Partner

How: Start in a push-up position across from your partner. Keep your back flat, elbows tucked to the sides, and butt tight drop down into a push-up. Touch your chest off the ground and return to the top and pause while your partner completes a rep. Alternate until you have both reached ten reps.

Reps: 10 reps alternating

5) Hanging Knee Raise/Toes to Bar Alternating with Partner

How: Jump up to a pull-up bar with your partner on a bar across or beside you. While one person hangs from the top the other should perform one toes-to-bar or knees-to-chest rep. For toes to bar, simply raise the legs up until your toes touch the bar, essentially folding yourself in half at the hip. If this is too difficult to perform one knees-to-chest rep, raising the knees upwards towards the chest trying to pull them in as tight as possible at the top and returning under control to the bottom.

Reps: 10 reps alternating

6) Manual Resistance Hamstring Curl

How: Lie down on the floor face down with legs outstretched behind you. Have your partner grab your ankles with their hands. Bending at the knees, bring your heels to your butt and keep your quads planted on the ground. Your partner should be applying a bit of resistance throughout the movement. Once your heels reach your butt, have your partner apply more resistance and pull your feet to the floor while you resist the movement slightly.

Reps: 10 reps

7) 2-Dumbbell Row with Hold Alternating with Partner

How: Hold two dumbbells in your hands and hinge at the hip so you are in a bent over position with a flat back. Both partners should row the weights up to the chest but stop at the top. Lower your dumbbells down until your arms are fully extended and row them back to the top. Hold at the top as your partner completes their rep. Alternate in this fashion, holding the upper back tight at the top.

Reps: 10 reps

8) Suitcase Hold and Carry with Partner

How: Grab a heavier dumbbell or kettlebell and hold it on one side standing next to your partner. While your partner stands still holding their weight, walk slowly forward approximately 10 to 15 yards, turn around, switch hands, and walk back. Switch roles and hold the bell perfectly still while your partner walks. The goal is to stay perfectly upright and avoid leaning to the sides or forwards during any time holding the bell.

Reps: Down and back once per person (walking very slowly)

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