She Strengthens

Elevate Your Fitness Routine with These 29 Partner Exercises

Resistance Band Exercises

Get ready to take your workouts to the next level with these resistance band exercises designed for two. From heel taps to squat jumps, these moves will challenge your strength, endurance, and teamwork.

1. Partner Heel Tap: Loop a resistance band around your partner’s feet and stand at their head. Contract your core, lower your heels, and tap them to the floor before returning to the starting position.
2. Squat Jump: Stand facing each other, holding resistance bands in each hand. Squat down, then jump up, maintaining band tension and arm position.
3. Triceps Kickback: Stand facing each other, holding a resistance band in each hand. Hinge forward, bend your elbows, and extend your arms to engage your triceps.
4. Partner Press and Row: Stand facing each other, holding resistance bands in each hand. Perform a chest press while your partner completes a row.
5. Resistance Band Chest Press: Hold both ends of a resistance band, with the loop hanging behind your body. Raise your hands to your sides, then push forward, extending your arms.
6. Lunge and Full-Body Rotation: Stand side by side, holding a resistance band with both hands. Lunge forward, rotate away from each other, then return to the starting position.
7. Band Jump: Stand facing away from each other, with one partner holding a resistance band around their waist. Jump forward, then return to the starting position.
8. Trunk Rotation: Stand facing each other, holding resistance bands around each other’s waists. Rotate your torso in opposite directions.
9. External Rotation: Stand side by side, holding a resistance band in each hand. Rotate your outside arms outward, keeping your elbows bent.
10. Band Sprint: Hold a resistance band around your partner’s waist. Sprint forward, then return to the starting position.

Medicine Ball Exercises

Add some explosive power to your workouts with these medicine ball exercises designed for two. From squats to chest passes, these moves will challenge your strength, endurance, and coordination.

11. Squat with Rotational Pass: Stand back to back, holding a medicine ball. Rotate your torso, passing the ball to your partner.
12. Lunge to Chest Pass: Stand facing each other, holding a medicine ball. Lunge forward, then pass the ball to your partner.
13. High-Low Twist and Pass: Stand back to back, holding a medicine ball. Twist your torso, passing the ball to your partner.
14. Russian Twist Pass: Sit back to back, holding a medicine ball. Twist your torso, passing the ball to your partner.
15. Lateral Lunge with Throw: Stand facing each other, holding a medicine ball. Lunge forward, then throw the ball to your partner.

Bodyweight Exercises

No equipment? No problem! These bodyweight exercises are designed for two and will challenge your strength, endurance, and teamwork.

21. Wheelbarrow Push-Up with Squat: Start in a high plank position, with your partner holding your ankles. Lower into a push-up, then return to the starting position.
22. Push-Up with Shoulder Tap: Start in a high plank position, facing each other. Perform a push-up, then tap your partner’s shoulder.
23. Reach-and-Touch Plank: Start in a high plank position, facing each other. Reach out and touch your partner’s shoulder, then return to the starting position.
24. Bodyweight Squat: Stand facing each other, holding each other’s forearms. Lower into a squat, then return to the starting position.
25. Side Plank with Rotation and Clap: Start in a side plank position, back to back. Rotate your torso, clapping your hands together above and below your body.

Advanced Exercises

Ready for a challenge? These advanced exercises will push your strength, endurance, and teamwork to the next level.

26. Squat Hold with High Knees: Stand facing each other, with one partner holding a squat while the other performs high knees.
27. Jump Squat with Clap: Stand side by side, facing opposite directions. Come into a low squat, then jump up, clapping your inside hands together.
28. Partner Pistol Squat: Stand facing each other, holding each other’s forearms. Lift one foot off the floor and lower into a squat.
29. Plank Hold and Jump: Hold a forearm plank while your partner jumps laterally over your ankles, then returns to the starting position.

Remember to always warm up before starting any workout, and to listen to your body and modify or rest when needed. Happy exercising!