Partner Session (40-45 Minutes)
Train together. Push harder. Finish stronger.
This week’s Workout of the Week is all about shared effort. Partner workouts are a great way to stay motivated, increase intensity, and bring a competitive edge to your training.
No matter your level, this session is designed to challenge both endurance and full-body strength.
Warm-Up (5–8 Minutes)
Complete together:
-
20 Air Squats
-
20 Alternating Lunges
-
20 High Knees
-
20 Jumping Jacks
-
10 Push-Ups
Repeat for 2 rounds.
The Partner Workout (25–30 Minutes)
Format: You Go, I Go
One partner works while the other rests.
Part 1: Partner AMRAP 18
Complete as many rounds as possible in 18 minutes:
-
12 Dumbbell/Kettlebell Swings (or bodyweight hip hinges)
-
10 Push-Ups
-
10 Goblet Squats (or air squats)
-
12 Sit-Ups
Partner 1 completes a full round, then Partner 2 goes.
Keep alternating until time is up.
Part 2: Finisher (8–10 Minutes)
For Time - Split the Work
-
100 Wall Balls
-
80 Mountain Climbers
-
60 Burpees
-
40 Sit-Ups
Divide reps however you like - switch as needed.
Cool Down (5 Minutes)
-
Hip flexor stretch
-
Hamstring stretch
-
Child’s pose
-
Deep breathing to bring the heart rate down
Scaling Options
To make it more accessible:
-
Step-back burpees instead of jumping
-
Incline or knee push-ups
-
Reduce reps by 20% for beginners
-
Add weight for advanced workout
Why Partner Training Works
-
Built-in rest means higher intensity
-
Shared effort boosts motivation
-
Perfect for conditioning, endurance, and community training
