4 Easy Partner Exercises You Can Do Anywhere

I thought we would try something a little different this week, a buddy workout. Grab a friend and a pair of resistance bands and give it a go and let me know what you think!  All you will

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.

Do these exercises 2-5 days a week.
1. Press and Row:

  • Standing one person in front of the other, with two taut resistance bands. One in each hand.



  • The person in front steps forward and presses the handles forward as in a chest press movement.
  • The person in back will at the same time pull the handlebars back while squeezing the shoulder blades together completing a basic row. After your allotted time, switch spots, and repeat.


2. Lunge and Twist:



  • Each person grabs an end of the resistance band, stand beside each other, but far enough so there’s some tension in the band.



  • Together lunge forward with your outside leg while at the same time twisting away from one another.



  • Twist back and press back up to start, keep going until time is up and then repeat for the other side.


3. Squat Hold & Row:

  • With two resistance bands crossed over, stand facing each other and apart far enough so the bands are tight.



  • Lower in a squat position with your core engaged and your back flat and hold.



  • Bring the elbows straight back with your palms facing in, squeeze the shoulder blades together as you pull back.



  • Return to start position and repeat until time is up.


4. Tricep Kickbacks:

  • Facing your partner with your right foot in front of the left, holding one end of the resistance band in your right hand.
  • Your partner will position themselves opposite of you.


  • Engage your core and bend forward at the hips with your knees slightly bent and upper arm locked to your body, slowly straighten the arm to pull back the band.



  • Stay in sync with your partner for best results. When time is up switch and start again.
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

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