Challenging Bodyweight Partner Workout – Oxygen Magazine

Home / Bodyweight Workouts for Women / Challenging Bodyweight Partner Workout – Oxygen Magazine

With this fun partner workout, your focus isn’t just about sets and reps. It’s also about stabilizing your core muscles, finding your balance, and trusting and communicating with your partner. Often, I find that I work harder when exercising with a partner compared to when I’m on my own. The right partner can keep you accountable and push you beyond what you thought you were capable of.

Taylor Rowland and I are both aerial performers, and we like our training well-rounded. We work out in the air, but we also like to do full-body bodyweight exercises on the ground. Taylor and I found that partnering up can make working out and performing a lot more entertaining.

Partner Exercise Tips

  • Share any injuries you may have with your partner.
  • Communicate with your partner about push/pull and weight transference before and during exercises.
  • Focus on form and staying controlled, engaging muscles instead of using momentum and seeing how fast you can go.

Pulling Squat

Do three sets AMRAP (as many rounds as possible) in one minute.

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Grabbing wrist to wrist, partner 1 and partner 2 pull back against each other as they squat down. They squat down as low to the ground as possible. (That may be touching the ground or only going to a 90-degree squat.) Partner 1 and partner 2 work to find the right amount of pull to stabilize each other.

Seven-Up

Do two sets of 10 reps per partner.

Partner 1 lies on the ground. Facing the opposite direction, partner 2 puts her hands on partner 1’s ankles and then gives one leg at a time to partner 1. Both partners keep their core and shoulders engaged. Partner 1 does a sit-up using her abs, keeping her arms locked out as she lifts partner 2’s legs above her head. Partner 2 keeps her arms locked out as she feels like she is pulling her legs to her chest, creating a backward 7.

Squeezing Wheelbarrow

Do two sets of 10 reps each partner.

Partner 1 starts in a push-up position. Partner 2 stands in between partner 1’s ankles. Partner 1 lifts one leg at a time to partner 2. Partner 1 positions her legs right above partner 2’s hips. Partner 1 uses her inner-thigh adductor muscles to squeeze the waist of partner 2 while keeping her bellybutton pulled to her spine and entire body straight. Partner 2 performs a slow, controlled squat. For a greater challenge, at the bottom of the squat, partner 1 can do a push-up.

Flopping Fish

Do three sets in one minute.

Partner 1 and partner 2 lie opposite one another hip to hip. They grab each other’s hands by reaching under their thighs. Partner 1 and partner 2 lift their legs toward the ceiling. They each use their abs to pull back their feet farther toward their head and lift their butt off the ground. They push down through their hands and rotate to the other side of each other. Slowly, partner 1 and partner 2 bring their legs back down to the ground, then repeat.

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