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Exercises you can do in pairs

So you've found an exercise partner; here are some bodyweight exercises you can do together:

1. Chest Press

Lie on your back, legs bent with your palms (up) touching your partner's palms (down). Your partner should be standing above you. Start with your elbows out to your side, and then slowly push your hands up straight with your partner providing suitable resistance. Relax and repeat.

2. Bicep & Tricep

Stand facing your partner with outstretched palms touching (one partner palms up, the other palms down). Keeping their elbows tucked into their side the partner with palms up curls their arms up to work the biceps then turns their palms over and pushes down to work the triceps. The other partner provides a suitable resistance..

3. Quads

Lay on your back with your feet in the air. Lower your knees to your chest, whilst your partner stands in front of you and applies resistance on your feet with his or her hands. Straighten your legs, pushing up against your partner.

4. Glutes & Hamstrings

Rest on your forearms and one knee. Bend one leg at the knee so that the bottom of your foot is facing the ceiling. Aim to lift the foot up a few inches, with your partner placing downward resistance on your foot.

5. Squat

Stand facing your partner at arm's length with feet slightly wider than hip-width apart. Grasp your partner's forearms. Maintaining a secure grip, lean back slightly then both squat down until your thighs are about parallel to the floor. Return slowly to the starting position.

6. Touch plank

Assume the plank position and have your partner face you doing the same. Reach forward with your right hand to touch your partner's right hand. Return to the plank position, now reach forward with your left hand and touch your partner's left hand.

MEDICINE BALL EXERCISES



7. Medicine Ball Throws

Facing your partner, stand 5 to 7 feet apart holding a suitable medicine ball. Throw the ball back and forth. To make it more challenging, add small squats as you catch.

8. Medicine Ball Crunches

In this exercise, both partners will be doing crunches facing each other - one partner has the medicine ball. The partner with the medicine ball performs a crunch with the ball on their chest and - at the top of the crunch - they push the ball to their partner who is sitting up. The second partner now lays back and repeats the process.

9. Medicine Ball Rotation

Sit back-to-back with your partner - far enough apart that you have to lean back about 6 inches before you come into contact. Holding a medicine ball, pass it to your left. Your partner takes the ball on his right and proceeds to pass it to his left, then you take the ball on your right - thus moving the ball in a circular motion. Change direction after 30 seconds.

10. Lateral Raises

One partner stands with arms down at their sides. The other partner stands behind them and places their hands on their partner's upper arms. The first partner raises their arms straight out to the side, with the second partner providing suitable resistance.

For even more ideas watch these videos: