Sweat it out with your significant other in this partner workout routine created by Jamie Granger, Rihanna’s personal trainer. By Estelle Low
Exercising with someone is one sure way to spice up your fitness life.
With a friend sweating it out opposite you, you’re going to be more engaged, motivated and inspired to give your all.
Just look at those with exercise buddies: They look forward to every workout (#noexcuses), and are constantly cheering each other on.
To experience that kind of fitness high, try this super fun partner workout designed by Rihanna’s personal trainer, Jamie Granger.
The exercises require nothing but your body weight, so you can do them anywhere.
In this video, Jamie demonstrates the moves with Puma ambassador Dawn Yeoh.
There are beginner and advanced options for most of the exercises. Do the easier variation if a move feels too hard, or if your form is compromised.
Do 3 to 5 sets of these moves, in any order. Increase the number of reps and holding time as you get stronger!
1. PARTNER SQUAT
Works core, quads and glutes
Stand, feet hip-width apart, about 1m away from your partner and hold your partner’s opposite hand. Your arm and your partner’s arm should be fully extended. Holding each other for support, lower into a deep squat, letting your butt sink until it’s a few inches above ground. Stand to return to starting position. Do 12 to 20 reps.
2. FULL SIT-UP WITH PARTNER DIPS ON KNEES
Works abs, triceps, forearms, shoulders, chest and lower back
Partner A: Lie on ground, knees bent, feet hip-width apart. Place hands behind ears and do 8 to 15 sit-ups, elbows touching knees. When done, switch moves with your partner.
(Easier variation: If sit-ups are too challenging, do crunches instead.)
Partner B: Back facing partner, place hands on partner’s knees and bend knees at about 90 degrees. Feet are hip-width apart. Bend elbows and lower yourself until butt is a few inches above ground, then straighten arms fully to return. Do 8 to 15 reps, then switch moves with your partner.
3. PLANK WITH BURPEE HOP-OVER
Works arms, chest, quads, glutes, hamstrings and core
Partner A: Get into forearm plank, with body in a straight line from ears to ankles. Hold while your partner does burpee hop-overs. When done, switch moves with your partner.
Partner B: Stand close beside your partner. Lower body to ground as if you’re doing a push-up. Bring chest to ground and push up into standing position immediately. Jump sideways over your partner. That’s 1 rep. Repeat the move without stopping, jumping sideways over your partner during each rep. Do 6 to 12 reps, then switch moves with your partner.
(Easier variation: Do a half burpee instead of a full burpee. To do a half burpee, get into high plank, jump feet back and forward, then stand up.)
4. FARMER’S CARRY HAND-TO-SHOULDER TAP
Works arms, core, chest and shoulders
Partner A: Get into high plank. Your partner holds your legs as you lift one hand off ground, raise butt and touch the opposite knee. Do 6 to 12 reps, alternating sides. When done, switch moves with your partner.
(Easier variation: Tap your opposite shoulder instead of your knee.)
Partner B: Stand behind and hold your partner’s ankles as she completes her reps. When done, switch moves with your partner.
5. PARTNER LEG RAISE WITH TWIST
Works core and legs
Lie down next to each other, facing opposite sides (i.e. your head is beside your partner’s legs). Hold each other’s hands. Using abdominal strength, lift legs and butt off ground, then swing to the left side, lower legs and tap feet on ground. That’s 1 rep. Do 10 to 20 reps, alternating sides.
(Easier variation: Keep legs bent instead of straightening them.)
6. ISOMETRIC OBLIQUE HOLD
Stand facing each other, feet hip-width apart. Join palms together. Place back of one hand against your partner’s. Use core strength to apply pressure and counter your partner’s force. Hold for 20 to 30 seconds. Switch hands and repeat.