Teaming up with another person is a no-brainer when it comes to motivation. Two of you means double the resolve, after all. But your partner’s role can extend beyond being a reason to show up and workout – they can also be the ultimate resistance tool.

Partner workouts

Here, fitness expert Laura Williams reveals how to use your chum to chisel and sculpt your way to your best shape ever. So, move over dumbbells, because there’s a new fitness friend in town…


1. Single leg squat into roll-up

Single leg squat into roll-up
(Georgina Grouse/PA)

This exercise works your lower body, core and whole upper body.

Stand on your right leg with your left leg tucked behind you and hold your partner’s hands lightly.

As you squat down to the floor, your partner rounds their spine and rolls back to the floor with control.

As you straighten your leg, lightly pull your partner back to their seated position. Do 10-15 reps.

2. Buddy chest press

Buddy chest press
(Georgina Grouse/PA)

Both parts of this move work the upper body and core muscles.

Lie on your back on the floor with your partner positioned above you in a push-up position. Lightly hold one another’s legs at mid-calf level.

With your partner keeping their back straight, bend your elbows and lower your partner’s legs towards the floor. Straighten your arms and repeat. Do 15-20 reps.

3. Squat, row and push-up

Swat row push-up
(Georgina Grouse/PA)

This exercise works the core, thighs, glutes, shoulders and chest.

Position yourself on the floor in a push-up position. Your partner is standing, and holding your legs at mid-calf level.

As you lower into a push-up, your partner squats with their elbows lightly bent.

Both of you should straighten back to your starting position. Do 12-15 reps

4. Dip and wall slide

Dip and wall slide exercise
(Georgina Grouse/PA)

This move works the thighs, glutes and triceps.

Your partner rests against a wall with their hips and knees at 90 degree angles. Place your hands above your partner’s knees with legs outstretched in front of you.

Bend your elbows and lower your body to the floor, then push back up and repeat. Do 10-12 reps of this.

5. Bulgarian split squat and wall-sit

Bulgarian split squat & wall-sit
(Georgina Grouse/PA)

This move really works both thighs and glutes.

Lean against the wall with your hips and knees at 90 degree angles. Your partner is positioned to your side, in a lunge position, with their foot resting on your thigh.

Your partner lowers their body to the floor, pushing their body weight through their front heel. Your partner then returns to standing and repeats, while you remain against the wall. Do 12 on each leg.

6. Single leg bridge and plank

Single leg bridge and plank
(Georgina Grouse/PA)

This exercise works upper body, core and glutes.

Lie on your back on the floor and place your feet on your partner’s shoulder blades. Your partner is in a push up position.

Lift yourself off the floor and come up onto your shoulders, ensuring your body forms a straight line from shoulder to foot. Extend your leg into the air above your hip, ensuring your body doesn’t ‘sag’, as your partner holds their push up position. Do 12 reps on each leg.

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