Workout: Partner It UP

Time: 45 - 60 minutes

Equipment Needed: Chair / Bench and a Stopwatch

Warm Up: 5 - 10 minutes (make sure to go through a good upper body joint mobility routine)

Run ½ mile to Start. Then…

Circuit #1 - With a Partner:

Perform each set for 4 minutes. Rest 1 - 2 minutes between sets. One partner does each exercise at a time and they switch whenever they want! (this is Fun!) If you don’t have a workout partner, just switch every 30 seconds.

Set #1: 

• Partner #1: T-Push-Ups

• Partner #2: V-Sit

Set #2:

• Partner #1: Dips on Bench

• Partner #2: Mountain Climbers

Set #3:

• Together: “You Go - I Go” Burpees (as fast as you can for 4 minutes)

Set #4:

• Partner #1: Walking Lunges

• Partner #2: Superman Holds

¼ mile Run for Recovery

Circuit #2:

Complete 3 sets of the following exercises.

• 45 seconds Down Dog

• 30 seconds Side Plank - left

• 30 seconds Side Plank - right

• 30 seconds V-Jumps

Rest and then complete:

• 100 calf raises on the steps

Core:

Complete 1 - 3 sets depending on time. 30 - 45 seconds per exercise.

• Reverse Crunches

• Scissor Kicks

• Hip Bridge (repetitions)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Syda Productions

Workout: Monster Partner Challenge

Time: 45 minutes

Equipment Needed: 2 Friends, Battle Rope / Medicine Ball, Box / Bench, Kettlebells (optional), and a Bar for Pull-Ups (optional)

Warm Up: 5 - 10 minutes

Challenge: 

Find two friends to join you. Perform the following exercises as a TEAM to complete the total number of reps (not as individuals). Modify and scale if necessary. 

If you do not have a workout partner, just divide the number of reps by 3!

Complete 2 rounds as fast as possible and with perfect form!

• ½ mile Run (as a Team!)

• 200 Battle Rope Slams (or medicine ball slams)

• 120 Box Jumps to Burpees - This is ADVANCED, modify when necessary

• 120 Push-Ups

• 120 Pull-Ups (sub with rows or pull-overs if you don’t have pull-up equipment)

• 120 Squat & Press (with kettlebells if possible)

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Creativa Images

Workout: Partner Tabatas

Time: 45 - 60 minutes

Equipment Needed: A Partner (optional), Box / Bench, and Dumbbells

Warm Up: 5 - 10 minutes

How to Tabatas:

Find a partner for the following Tabata Exercises. One partner can do one exercise for 20 seconds while the other one performs the other exercise for 20 seconds. Rest 10 seconds and then switch exercises. After you have completed 4 minutes (8 sets), rest for 1-2 minutes and then move to the next set. This will take the entire workout. If you don’t have a partner, just alternate through the exercises.

Example:

The 2 Tabata Exercises are Box Jumps and Skull Crushers.

• 20 seconds Partner #1: Box Jumps and Partner #2: Skull Crushers

• 10 seconds Rest or Transition Time

• 20 seconds Partner #1: Skull Crushers and Partner #2: Box Jumps

• 10 seconds Rest or Transition Time

• Repeat for 4 minutes total (8 sets - 4 of each exercise)

• Rest 1 - 2 minutes before moving onto the next set.

Tabatas:

• Set #1: Box Jumps and Skull Crushers

• Set #2: Split Squats (right foot on the bench the whole set) and Jump Squats

• Set #3: Step-Ups with Lateral Leg Raise (right foot on the bench the whole set) and Floor Jacks

• Set #4: Bent-Over Rows and Burpees

• Set #5: Split Squats (left food on the bench the whole set) and Jump Squats

• Set #6: Step-Ups with Lateral Leg Raise (left foot on the bench the whole set) and Floor Jacks

• Set #7: Knee Lifts with Overhead Press and Bench/Chair Dips

• Set #8: Plank and Cross-Over Mountain Climbers

Finisher:

Together, complete the following for 2 minutes (4 sets).

• 20 seconds Butt Kicks

• 10 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by FamingoImages from Getty Images

Workout: Partner Challenge

Time: 45 - 60 minutes

Equipment Needed: A Partner 

Warm Up: 5 - 10 minutes

Partner Challenge:

Perform the following challenge exercises as a TEAM. The first set should work out to 30 reps per person, not 60. Example: Thrusters - each person should perform 30each to reach a team total of 60. Rows - each person should perform 30 rows per person on BOTH sides to reach a team total of 60 per side.

Challenge:

Complete the following exercises in your best time possible as a team. 

¼ mile Run (with your partner)

• 60 Squat and Press (Thrusters)

• 60 Rows on EACH Side

• 60 Floppy Burpees

• 60 Leg Throws

¼ mile Run (with your partner)

• 40 Squat and Press (Thrusters)

• 40 Rows on EACH Side

• 40 Floppy Burpees

• 40 Leg Throws

¼ mile Run (with your partner)

• 20 Squat and Press (Thrusters)

• 20 Rows on EACH Side

• 20 Floppy Burpees

• 20 Leg Throws

¼ mile Run (with your partner)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Antonio_Diaz from Getty Images