4 Easy Partner Exercises You Can Do Anywhere

Last week’s buddy workout was a success, so here is another buddy workout for you. Grab a friend, a pair of resistance bands, and a ball (medicine ball preferred) give it a go and let me know what you think!

Instead of repetitions, try intervals of 30 to 45 seconds of the exercise and 15 seconds of recovery. If you are just starting to exercise, try a 1 minute rest instead of 15 seconds.

Try and perform all these exercises one after the other 3 to 5 times.


1. Squat Jump: Quads/Glutes/Hamstrings/Calfs/Core

  • Each person holds one end of a resistance tube or band and stand facing each other.
  • Standing apart to create tension in the band.



  • Both of you at the same time, lower into a squat position, and jump up as high as you can.



  • Landing a stable squat position. Repeat until time is up.


2. Sit-Ups Pass: Abdominals


  • Seated on the floor across from your partner, with knees bent.
  • Hold the ball (medicine ball makes it more challenging) to your chest.



  • Both lying back to the floor, come back up, and toss the ball to your partner.



  • Repeat until time is up.


3. Band Sprints: Cardio


  • Have one person place the resistance band around their waist, while the other holding the ends tightly behind them.
  • Set up a start and finish line, about 10-20 meters apart.



  • Sprint the entire distance, pumping your arms and driving your knees up high.
  • Switch positions for the return and take 30 seconds to recover.
  • Each person should complete 5-10 sprints each.

4. Partner Shuffle Drill: Quads/Hamstrings/Glutes/Core


  • Facing your partner 4-6 feet away.
  • Stand with your knees slightly bent and your core engaged.



  • At the same time shuffle for about 15-20 feet in one direction, and tossing the ball back and forth (medicine ball if you have one).



  • Without rest return in the opposite direction to where you started. That’s one repeat for a total of 5-10 shuffles.
Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter


  1. Great post Paul!
    You guys look like you’re having way too much fun… It would be hilarious to see a video of all this!

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