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The Bring-a-Friend Workout

You already know that having an exercise partner can help keep you accountable and more motivated to push yourself during a workout, but that doesn't only apply to running and fitness classes. This total-body circuit is designed to help you and your best girl get even more out of each move by performing them as a pair. Double the fun, double the muscle!

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How it works: How it works: Warm up for 3 to 5 minutes with a combination of moves like jogging in place, jumping jacks, squats, and lunges. Do each exercise in order, then repeat the circuit once more.

Total Time: up to 30 minutes

You will need: No equipment

1. Partner Pistol Squat

A.

Stand facing each other, balancing on right leg with left leg extended low in front of body with foot flexed, holding on to partner’s right forearm.

B.

Bend right knee and sit back into hips, reaching left arm forward (continue holding on to partner’s forearm for balance), lowering as far down into a squat position as possible without lifting right heel off the floor. Return to starting position. Switch legs to complete set.

Sets:

2

Reps:

AMRAP for 1 minute per side

2. Partner Row

A.

Partner A stand facing partner B with feet wider than hips, knees slightly bent, and back straight. Partner B sit on the floor with legs extended. Holding onto each other’s forearms (partner A should use an underhand grip, partner B overhand), Partner A brace abs in tight to spine and help lift partner B into a reverse plank position (partner B's body should make a straight line from heel to head, abs pulled in tight with right knee bent and foot flat on the floor to help support weight).

B.

Partner A perform a row by bending elbows, squeezing shoulder blades back and together, pulling partner B in toward body. Partner B maintain a straight line through body, keeping abs tight. (Make it more challenging by having Partner B keep both legs extended.) After 30 seconds, Partner B switch to use left leg for support. Partners switch places to complete set.

Sets:

2

Reps:

AMRAP for 1 minute per side per partner

3. Plank High Five

A.

Get in a plank position with feet together and hands under shoulders facing partner, abs braced in tight to spine.

B.

Lift right hand off the floor and give partner a high five. Return to start position and repeat with left hands. Continue, alternating hands.

Sets:

2

Reps:

AMRAP for 1 minute

4. Partner Pushup Squat

A.

Partner A get in a plank position with hands slightly wider than shoulders, while partner B stand behind with feet hip-width apart, lifting up partner A’s legs by holding onto them just above the ankles.

B.

Partner A lower into a pushup as partner B lowers into a squat. After 1 minute, partners switch places to complete set.

Sets:

2

Reps:

AMRAP for 1 minute per side

5. Partner Walking Lunge

A.

Stand tall with feet together facing partner and holding onto elbows (one partner uses an overhand grip, the other underhand).

B.

Partner A step forward with right foot, lowering into a lunge as partner B simultaneously steps backward with right foot, lowering into a lunge, keeping abs engaged. Return to starting position and repeat, Partner A stepping forward with left foot and Partner B stepping backward with left foot. Continue, alternating legs. After 1 minute, partners switch directions to complete set.

Sets:

2

Reps:

AMRAP for 1 minute per partner

6. Squat Jump High Fives

A.

Standing side by side about one foot apart, partner A face front while partner B face back (both partners should have right legs next to each other). Lower to a squat position, swinging arms in front of body.

B.

Count to 3, then jump up and high five each other with right hands. Land in squat position. After 1 minute, both partners turn around so left legs are next to each other and repeat, high fiving with left hands, to complete set.

Sets:

2

Reps:

AMRAP for 1 minute per side