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The Full-Body, 30-Day Partner Workout Challenge

Why work up a sweat alone? Science shows that workouts are better with a fitness buddy

Grab a workout partner and follow along with Keoni Hudoba (creator of the Cyc Fitness Method), who put this partner workout challenge together, and his partner and fellow Cyc instructor, Steph Dietz, as they tackle a different muscle group each week in this couple workout challenge. Week 1, you'll focus on your shoulders and triceps, doing a different exercise each day. Then, in Week 2, you'll target your chest with partner push-up variations that you've never seen before. Weeks 3 and 4 will carve your core and lower body, respectively. 

Since we don't expect you to be able to exercise with your partner every. single. day., each week will include a mix of solo and couple exercises. On your solo days, tag your partner on Instagram to help keep each other accountable. We know it might be difficult to see your SO or BFF on the exact partner days we've defined in the plan, so feel free to rearrange each exercise to fit your schedule. Just be sure you do them all! (Next up, try this partner workout from the Tone It Up trainers.)

Not down for a full 30 days? Cherry pick some of your favorite moves from each week (so you'll target your whole body) and create your own couple workout to do with bae or a bestie. When mixing friends and workouts, you really can't lose.

The 30-Day Partner Workout Challenge

Day 1

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Week 1, Day 1: Dive Bomber Push-Up

See video for every couple workout exercise in Week 1.

Dive Bomber Push-Up

  • Assume push-up position.
  • Move into pike position, lifting hips in the air.
  • Lowering forehead toward the ground, move through Chaturanga until you're in downward dog.
  • Do 3 one-minute sets with 30-second rests in between.

 

Day 2

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A couple workout doing tripep dips

Photo: PETER ARDITO​

Week 1, Day 2: Seated Triceps Dip

  • Partner 1: Place hands on chair or bench, chest facing out in seated chair position.
  • Partner 2: Place hands on partner 1's knees, legs straight out diagonally in front.
  • Partner 1: Bend elbows to perform a triceps dip.
  • Partner 2: Follow with same triceps dip, while partner 1 holds the dip.
  • Partner 1: Rise to starting position, as partner 2 follows.
  • Do 3 one-minute sets with 30-second rests in between.

Day 3

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Photo: PETER ARDITO

Week 1, Day 3: Pike Push-Up

  • Assume pike position.
  • Bend elbows to bring forehead to the ground.
  • Push back up to pike position.
  • Do 3 one-minute sets with 30-second rests in between.

Day 4

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Photo: PETER ARDITO

Week 1, Day 4: Partner Push-Pull

  • Partner 1: Sit on floor with legs straight out in front.
  • Partner 2: Assume push-up position with partner 1 holding feet in the air.
  • Partner 1: Press partner 2's legs into the air.
  • Partner 2: Lower down into a push-up as legs are still in the air; return to start.
  • Partner 1: Lowers partner 1's legs back to start.
  • Switch positions.
  • Do 3 one-minute sets with 30-second rests in between.

Day 5

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Photo: PETER ARDITO

Week 1, Day 5: Plank Triceps Press

  • Assume push-up position, hands farther than shoulder-width.
  • Lower elbows to the ground; press back up.
  • Do 3 one-minute sets with 30-second rests in between.

Day 6

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Photo: PETER ARDITO

Week 1, Day 6: Crab Kick

  • Maintain crab position, hands facing body on the floor.
  • Extend one leg straight out.
  • Quickly switch legs as you lower arms simultaneously.
  • Do 3 one-minute sets with 30-second rests in between.

Day 7

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Photo: PETER ARDITO

Week 1, Day 7: Walking Plank Tap

  • Both partners face each other and assume plank position.
  • Lower each elbow down to the floor, one at a time, so you're in a forearm plank.
  • Alternate arms back up to high plank, slapping your partner's hands at the top.
  • Do 3 one-minute sets with 30-second rests in between.

Day 8

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Week 2, Day 1: Infinity Push-Up

See video for every partner workout exercise in Week 2.

Infinity Push-Up

  • Partner 1: Lie on ground, arms reaching straight up in the air.
  • Partner 2: Standing up, grab partner 1's hands so you're in push-up position.
  • Partner 1: Bend elbows so partner 2 drops lower.
  • Partner 2: Perform push-up.
  • Partner 1: Push partner back up to start.
  • Do 3 one-minute sets with 30-second rests in between.

Day 9

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Photo: PETER ARDITO​

Week 2, Day 2: Suicide Push-Up

  • Start in high plank position.
  • Spread legs and arms as you perform plyo push-up.
  • Do 3 one-minute sets with 30-second rests in between.

Day 10

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Photo: PETER ARDITO​

Week 2, Day 3: Tik Tok Push-Up

  • Perform push-up.
  • Turn to side plank on your right side.
  • Return to center to perform another push-up.
  • Turn to side plank on your left side.
  • Do 3 one-minute sets with 30-second rests in between.

Day 11

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Photo: PETER ARDITO​

Week 2, Day 4: Parallel Plank Push-Up

  • Partner 1: Start in high plank position.
  • Partner 2: Start in high plank with legs in between your partner's shoulder blades.
  • Rotate push-up reps with your partner.
  • Do 3 one-minute sets with 30-second rests in between.

Day 12

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Photo: PETER ARDITO​

Week 2, Day 5: Lateral Diamond Push-Up

  • Start in push-up position, hands in a diamond shape.
  • Perform push-up.
  • Spread hands and legs to perform a wide-grip push-up.
  • Return to center.
  • Do 3 one-minute sets with 30-second rests in between.

Day 13

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Photo: PETER ARDITO​

Week 2, Day 6: Scorpion Push-Up

  • Assume push-up position, lifting one leg in the air.
  • Perform push-up.
  • Do 3 one-minute sets with 30-second rests in between.

Day 14

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couple workout exercise plank taps

Photo: PETER ARDITO​

Week 2, Day 7: Plyo Taps

  • Both partners assume high-plank push-up position, head to head.
  • High-five each other with each hand.
  • Perform a plyo push-up, clapping your own hands together at the top.
  • Do 3 one-minute sets with 30-second rests in between.

Day 15

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Week 3, Day 1: Criss-Cross Core

See video for every partner workout exercise in Week 3.

Criss-Cross Core

  • Perform 4 mountain climbers.
  • Stand up to perform 4 standing bicycles.
  • Do 4 one-minute sets with 30-second rests in between.

Day 16

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Photo: Peter Ardito

Week 3, Day 2: Box Sit-Up

  • Partner 1: Lie faceup on ground.
  • Partner 2: Assume plank position, feet in partner 1's hands.
  • Partner 1 lifts partner 2's legs in air, sitting up straight, and partner 2 moves into pike position.
  • Do 4 one-minute sets with 30-second rests in between.

Day 17

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Photo: Peter Ardito

Week 3, Day 3: Alternating Bicycle Extension

  • Lie faceup on floor, hands behind head.
  • Bring left knee to right elbow, right knee straight out in front of you.
  • Extend right knee straight up in the air.
  • Switch sides.
  • Do 4 one-minute sets with 30-second rests in between.

Day 18

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Photo: Peter Ardito

Week 3, Day 4: Partner Bicycle

  • Lie faceup on floor, feet to feet with your partner.
  • Perform bicycle crunches, pressing into the feet of your partner.
  • Do 4 one-minute sets with 30-second rests in between.

Day 19

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Photo: Peter Ardito

Week 3, Day 5: Side Plank Contraction

  • Start in side plank, top elbow behind head.
  • Bring bottom knee to top elbow in a crunching motion.
  • Alternate sides for each set.
  • Do 4 one-minute sets with 30-second rests in between.

Day 20

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Photo: Peter Ardito

Week 3, Day 6: Elbow Rock Plank

  • Assume forearm plank position.
  • Jump feet out in jumping jack motion, then return to center.
  • Shift your full body forward.
  • Do 4 one-minute sets with 30-second rests in between.

Day 21

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Photo: Peter Ardito

Week 3, Day 7: Knee Tucks

  • Sit on floor facing your partner, legs parallel to each other.
  • Bring knees to chest, then extend back out to the opposite side of your partner.
  • Return knees to chest and rotate sides for each extension.
  • Do 4 one-minute sets with 30-second rests in between.

Day 22

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Week 4, Day 1: Goal Post Plyo

See video for every couple workout exercise in Week 4.

Goal Post Plyo

  • Facing your partner, lower down into a squat, arms bent in the air at 90-degree angles.
  • Lifting one leg out to the side, twist so you tap your partner's hand.
  • Return to center and repeat alternating sides.
  • Do 3 one-minute sets with 30-second rests in between.

Day 23

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Photo: Peter Ardito

Week 4, Day 2: Exploding Scissor Kicks

  • Start in lunge position, hands behind your head.
  • Jump up, reaching your arms to the ceiling and switching legs.
  • Land in a lunge on the other side.
  • Do 3 one-minute sets with 30-second rests in between.

Day 24

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Photo: Peter Ardito

Week 4, Day 3: Stingray Plyo

  • Assume lunge position.
  • Lift forward leg up to 90-degree angle, clapping hands underneath.
  • Do 2 minutes on the left side, then 2 minutes on the right for 1 set.
  • Do 3 sets with 30-second rests in between.

Day 25

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partner workout move couple workout exercise leaning squat

Photo: Peter Ardito

Week 4, Day 4: Leaning Calf Squat

  • Stand facing your partner.
  • Grab your partner's hands and lower to a squat.
  • While squatting, lift your heels to rise up onto your toes.
  • Return to standing.
  • Do 3 one-minute sets with 30-second rests in between.

Day 26

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Photo: Peter Ardito

Week 4, Day 5: Diagonal Speed Skater

  • Do 2 skaters diagonally forward (one on each side), then two backwards.
  • Do 3 one-minute sets with 30-second rests in between.

Day 27

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Photo: Peter Ardito

Week 4, Day 6: Slay Switch

  • Assume lunge position, fists blocking face as if you're about to fight.
  • Kick back heel forward, then return to starting position.
  • Switch legs in air.
  • Repeat.
  • Do 3 one-minute sets with 30-second rests in between.

Day 28

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Photo: Peter Ardito

Week 4, Day 7: Blast-Off Burpee

  • Start in high plank position.
  • Bring legs in to squat position.
  • Jump up to high-five partner's hands.
  • Do 3 one-minute sets with 30-second rests in between.

Day 29

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final days partner workout challenge couple workout

Photo: Peter Ardito

Almost There

There are two days left at the end of this couple workout challenge. Let's use them wisely. On Day 29, combine all solo movements. Do each one for a minute, resting 30 seconds in between. On Day 30, do all partner workout exercises for 2 minutes each, resting 30 seconds in between.

Then celebrate with your partner—you've earned it! (Don't forget to save all your favorite couple workout moves to use whenever you want to do a partner workout in the future.)

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