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February 13, 2017

The day of love  or loneliness, depending on your current situation  is almost here once again. And you know what makes it better whether you're in a long-term relationship or you're flying solo?

An awesome workout.

This full body partner workout obviously caters to the people who have a partner in their lives, but that doesn't have to mean a significant other. Grab your buddy, your grandma, or some random dude at the gym and get to it.

You can hit each exercise by itself, or you can combine all of them to create a circuit. If you don't care for the workout and you'd rather just pick an exercise or two to add to the training you're already doing, that's fine too.

 

Partner Deadlift

3 sets of 5 to 8 reps

There's a ton of coordination required to rock the deadlift with another person next to you. You'll have to adapt to each other's technique and hammer down the timing to get a smooth bar motion.

  • Double check that you're both in a strong (and similar) starting position.
  • Use a count to start the pull at the same time.

 

Partner Squat to Row

3 sets of 60 seconds

This video shows an easier version of the exercise with only one person moving at a time, but that's not the only way to do it. If you want to up the difficulty, you can squat and row in unison. For the competitive types, it usually turns into a fast-paced endurance movement as you try to outdo each other.

  • Add a conditioning component by turning the squat into a squat jump.
  • Don't be afraid to crank up the pace!

 

Partner Pushup

3 sets of 30 seconds

You can spice this one up by rotating between a few different types of pushups, like spider pushups or single leg pushups. To make it easier, just elevate your hands on a box or bench.

  • Remember the basics: maintain a sexy-looking plank, drop all the way to the floor, and keep your head and neck in a neutral position.
  • Add side to side movement to make it even more dynamic.

 

Partner Plank Hop Over

3 sets of 20 hops

You're going to need a lot of trust for this one. Once you're comfortable with it, you can make it tougher by progressing to more difficult jumps (squat jumps work well) and a tougher plank variation (try reaching forward with one hand at a time as you hold).

  • Safety warning: please don't crush your partner's back.
  • Focus on springy, powerful take-offs and soft landings.

 

Optional Finisher: Kettlebell Juggling

1 round of 3-5 minutes

I bet you thought I was kidding. Well, it's a real thing, so ha! This exercise is listed as optional for a reason  skip it if you're not experienced with kettlebells. If you do decide to take it on, start with a 4, 6, or 8 kg weight and don't try to get too fancy.

  • No special notes here. Just stay in an athletic stance so you can sprint away if you smash your partner's foot with a bad toss!

 


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