30 Minute Partner Workout
Working out with a partner has been shown to boost exercise results. As well as improving training regularity, it enhances motivation, increases calorie burn and boosts individual performance. In this article, we’ll lay out a 30 minute full body partner workout which is ideal for men and women to train together.
What You’ll Need
Dumbbells
An adjustable workout bench
A step up platform
Resistance Bands
Workout Protocol
Rather than a regular set and rep workout where one partner rests while the other is doing their set, this workout ramps up the intensity by having you both training at the same time. While you are doing one exercise, your partner is doing another, You then swap, going back and forth to complete 4 sets of each pair of exercises.
After each pair of exercises, you get exactly 60 seconds to rest before moving to the next pair. The 30 minute workout involves 6 paired exercises. Each exercise is performed for 30 seconds.
The Exercises
Round #1
Flat Dumbbell Press
Push Ups
Training Tips
This pair of exercises will directly target the chest muscles. You and your partner will have to reduce the weight that you normally would for a standard set of 8 reps. Start with a weight that is 50 percent of your normal weight to ensure that you can get through all 4 sets with good form.
When it comes to the push ups, try to get through to 30 seconds without a break. If you can’t get there, rest for 5 seconds on your knees and then get back to it. Women can do push ups on their knees.
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Round #2
Bodyweight Squats
Dumbbell Lunges
Training Tips
Use weights on these exercises that allow you to perform the exercise for 30 seconds without compromising your form. Be sure that your lower back does not round on either the squat or the lunge movement.
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Round #3
Dumbbell Shoulder Press
Side Lateral Raise
Training Tips
The dumbbell shoulder press targets the anterior or front deltoid, while the side lateral raise hits the medial or side delts. Moving back between one and the other for 30 second sets is going to make both parts of the muscle feel like they are on fire. Reduce the weight that you would normally use so that you can do the exercise with proper form.
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Round #4
Resistance Band Glute Kickback
Glute Bridge
Training Tips
Your glutes are the largest muscle group in your body. These two exercises will directly hit them but only if you move through a full range of motion and contract them in the extended position. Perform your reps slowly and deliberately.
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Round #5
Step Ups
High Knees
Training Tips
These two exercises are the main cardio components of the workout. You and your training partner should move fluidly back and forth between the moves and perform them as fast as possible.
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Round #6
Wall Sit
Standing Calf Raise
Training Tips
Keep your shoulder blades and hands against the wall during the wall sit. To make the exercise more challenging, raise one foot off the floor and extend your leg out. The calf raise should be done with no resistance, focusing on getting a complete extension and contraction on every rep.
The Workout
Superset 1:
Dumbbell Press - 30 seconds
Push Ups - 30 seconds
4 sets with no rest
60 second rest
Superset 2:
Bodyweight Squats - 30 seconds
Lunges - 30 seconds
4 sets with no rest
60 second rest
Superset 3:
Dumbbell Shoulder Press - 30 seconds
Side Lateral Raise - 30 seconds
4 sets with no rest
60 second rest
Superset 4:
Resistance Band Glute Kickback - 30 seconds
Glute Bridge - 30 seconds
4 sets with no rest
60 second rest
Superset 5:
Step Ups - 30 seconds
High Knees - 30 seconds
4 sets with no rest
60 second rest
Superset 6:
Wall Sit - 30 seconds
Calf Raises - 30 seconds
4 sets with no rest
Finish.
