Double Your Gains With This Bodyweight Partner Workout
Having your significant other as an accountability partner for your workouts remains an effective way to keep you both training. This bodyweight partner workout designed by personal trainer, Lindelani Mqwa and his girlfriend, stuntwoman Lana Katz will take your strength goals to the next level.
You don’t need a gym to lift heavy. By utilising the weight of your partner, each exercise enables both of you to build strength. Perform this workout three times a week. Complete two sets of 15 to 20 reps of each exercise (except where otherwise stated). Based on your fitness level perform 3 sets (intermediate) or 4 sets (advanced).
Watch the couple perform the moves and then scroll for full descriptions of each move:
1. Bent-Over Rows and Reverse Plank
While your partner lies flat on their back, stand on their left side, bent over. Your partner should grab your right wrist with both hands. While your partner maintains a reverse plank position, perform two bent-over rows using your partner as the weight. Repeat on the other side.
2. Biceps Curls and Reverse Plank
As your partner lies flat on their back, stand by their head, facing the same direction. Your partner then grabs your arms with both hands. Perform biceps curls, lifting your partner as your arms curl up. Lower back down. Repeat.
3. Shoulder Press and Plank
Start seated. Bending your elbows, hold your arms at a 90-degree angle. Your partner stands a few steps behind you, and leans forward, interlocking their hands with yours. While they maintain a tight plank position, push your arms up straight (pushing your partner up in the process). Lower your arms until they’re once again at a 90-degree angle, with your elbows bent. Repeat.
4. Triceps Dips and Glute Bridge
Lie on your back with your knees bent, while your partner stands at your feet facing away from you. While you remain in a glute bridge position, your partner performs triceps dips using your knees as leverage.
5. Leg Press
Start with your partner lying flat on their back with their legs at a 45-degree angle. Facing your partner, cross your arms in front of your chest. Lean forward until your hips are against your partner’s feet. Maintain a tight plank position while your partner performs leg presses with you as the weight.
6. Chest Press and Push-Up
Lie on your back with your arms straight up in front of you. Your partner stands over you (facing you) with their legs on either side of your knees. As they lean forward, interlock your hands. Bend your arms, until your elbows are bent. Stay in that position as your partner performs a push-up. Then straighten your arms. Repeat.
7. Weighted Squat and Push-Up
Start in high plank, keep-ing your body straight and elongated. Your partner stands behind you, holding your ankles. Your partner squats down and remains in a squat position while you perform a push-up. Once you’ve completed the push-up, your partner stands up again. Repeat
8. Chest Rows and Weighted Squat
Bend your legs slightly, facing your partner who is in a squat position. Grab each other’s left arm. Pull your partner up until your elbow is bent at your side. Straighten your arm out in front of you. Your partner then pulls their body forward until their arm is bent before leaning backwards and straightening their arm to start. Repeat.