Buddy Up for These Competitive Partner Workouts

Written by
Doug Balzarini, CSCS, MMA-CC

Have you ever made it to the gym, only to find yourself simply going through the motions? Your workout called for high-intensity moves, but each time you attempted the exercises, your body felt heavy and sluggish?

Some days we just aren’t “feeling it,” and though that’s perfectly fine every once in a while, our fitness can suffer over time if it becomes a regular problem.

So how do you increase your motivation? A workout buddy is a great place to start.

Having someone to train alongside you can light a competitive fire, spark endorphins and get you in the right frame of mind—plus, you’ll have the ultimate accountability for those early-morning gym sessions.

Try these partner workouts and you may never want to work out solo again.

Workout A: Same Time, Same Exercises

This is a great, time-efficient workout that can be done with little equipment. In this example, group three movements—squat, pull-up and knee tucks—into a circuit-style workout and complete five sets, with 10 reps each. Track your overall time so you can monitor progress.

Workout B: One Works, One Rests

This one is a great finisher to a workout. Grab a partner, something heavy and a piece of cardio equipment. In this example, we used two kettlebells and a bike. While one-person bikes, the other holds two kettlebells up in the rack position. Once 20 calories are completed on the bike, you switch. As your partner holds the weights, you’ll be motivated to finish as quickly as possible. Complete three rounds total.

Workout A: Squats
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As you squat down, keep your chest up, abs braced and push your butt back as you think about "opening your knees." Squat down as low as you can without breaking form, and then return to the starting position by driving your hips and standing up tall.
Workout A: Pull-up
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Think of "pulling the bar" down to you during the movement. Drive your elbows down and back as you bring your chest toward the bar and resist the urge to kick your legs or "kip" with the lower body. At the bottom of the movement, you want to fully extend the arms without losing shoulder joint integrity.
Workout A: Knee Tucks
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Start in a push-up position with your feet in the TRX (or sliders). Perform one push-up, and on the way back up, tuck both knees in towards your chest. As you go down for the next repetition, straighten your legs back out.
Workout B: Bike and Rack Hold
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Any piece of cardio equipment will work here. Pick a distance or calorie-burn that typically lasts 30-60 seconds. While one partner is on the bike, the other should be performing a rack hold.

Hold two kettlebells at the chest with your elbows tight to the body, your torso braced and your posture upright. Continue holding until the cardio portion is complete, then switch with your partner.
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About the Author

More articles by Doug»Doug Balzarini, CSCS, MMA-CC
Doug Balzarini, CSCS, MMA-CC, is a fitness professional and the founder of DB Strength in San Diego. He is also the head strength and conditioning coach for Alliance Training Center where he works with many top professional MMA athletes. Visit www.dbstrength.com for more information.