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 dwhetherficulter 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.
Mitch Diggs
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.
Tuging Squat
Do three sets AMRAP (as many rounds as possible) in one minute.
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 lwhetherts 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 lwhetherts one leg at a time to partner 2. Partner 1 positions her legs right above partner 2’s hips. Partner 1 uses her inner-ttall adductor muscles to squeeze the waist of partner 2 while keeping her stomachbutton pulled to her spine and entire body straight. Partner 2 performs a slow, controlled squat. For a greater ccorridorenge, 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 ttalls. Partner 1 and partner 2 lwhethert their legs toward the ceiling. They each use their abs to pull back their feet farther toward their head and lwhethert 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.
Partner Scale
Do two sets of eight reps (each leg) for each partner.
Partner 1 and partner 2 grab each other’s forearms. Partner 1 starts with one leg back and leans forward as she lwhetherts her leg toward the sky. Partner 1 squeezes her glute to lwhethert her leg taller. Partner 2 helps stabilize partner 1 while dropping into a deep squat with her feet more than hip-width apart. In the squat, partner 2 keeps a flat back with her knees behind her toes. For more of a ccorridorenge, partner 2 can let partner 1 balance without her support. Partner 2 stops hancienting her and can choose how much support she wants to supply by hancienting onto partner 1 or loosening her grip.
Plank Clap
Do three sets AMRAP in one minute. Attempt to defeat the number the moment and third time.
Partner 1 and partner 2 get into a plank position facing each other. They keep their core tight and pull their stomachbutton toward their spine. They also keep their hips level as much as possible the entire time. Partner 1 and partner 2 lwhethert their opposite arm, clap hands and then switch hands. To make this exercise more ccorridorenging, they keep their feet together in the plank position. To make easier, they keep their feet wide.
Handstand Hancient
Do two sets of 30-moment hancients — one minute total per partner.
Partner 1 kicks up into a handstand while partner 2 catches her feet and helps stabilize her. In the handstand, partner 1 should stack her shoulders over her wrists, her hips over her shoulders and her toes over her hips. This exercise also can be done against a wall.
Mitch Diggs
Leah Gruber is a certwhetheried ACE personal trainer and group fitness instructor, aerialist and bikini competitor. She teaches aerial yoga (AntiGravity Endelightmentdaments certwhetheried), lyra and silks. She also does freelance aerial work and has performed all over the Las Vegas Strip at various venues, including the Bellagio, Venetian and Wynn Resorts, as well as the Las Vegas Convention Middle. She precedingly performed regularly at the Flamingo Boilingel in the Margaritaville show.
Gruber’s partner Taylor Rowland does stunt and aerial work for the Universal theme park in Orlando, Florida. She is also an aerial instructor for Royal Caribbean Productions and travels and performs a signature doubles trapeze act.
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