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Partner workout without equipment - with these exercises for joint training success

Tolymp Current Partner Workout

Imagine achieving your fitness goals, having fun and strengthening your relationship with your partner or a friend at the same time. Sounds like a dream? With partner workouts, this dream becomes reality! This training method combines physical activity with social interaction and offers you the opportunity to motivate each other and push yourself to new successes.

The best part is that you don't need any expensive equipment. All you need is a willingness to work together and harness each other's energy.

The Importance of Partner Workouts

Partner workouts are becoming increasingly popular and for good reason. Not only do they offer the opportunity to be physically active with a friend or partner, but they also have a whole range of other advantages that make training as a couple worthwhile.

One of the main benefits of partner workouts is mutual motivation. When you train with someone, you tend to push yourself harder and last longer than if you were alone. This form of support can lead to greater engagement and ultimately better training results.

Another important aspect is strengthening the interpersonal bond. Exercising together can increase relationship satisfaction and is therefore not only good for your health, but also for your heart.

The fun factor also plays a big role. There are numerous creative exercises you can try with your training partner, which will freshen up the routine and encourage the competitive spirit.

The importance of partner workouts is manifested not only in their physical benefits, but also in how they can improve social and emotional well-being. By facing shared challenges and achieving shared successes, you create memories and experiences that extend far beyond the gym.

Basics of partner workouts

Spatial conditions – where can training take place?

Partner workouts are flexible and can be done in many locations. Whether indoors or outdoors, it is important to have enough space for two people and their range of motion. Good options are:

  • Home: In the living room, basement or other open space
  • Parks or green spaces: Fresh air and natural surroundings can have a motivating effect
  • Gyms: When available, they often offer more space and exercise equipment
  • Beaches or playgrounds: Sand provides additional resistance and playgrounds creative opportunities for exercise

Safety instructions for training for two

Safety should always be a priority when doing partner workouts.

  • Clear communication: Before you start, you should talk about signals, breaks and intensity.
  • Warming up: Avoid injuries through an adequate warm-up.
  • Observing the form: Correction of the partner if the execution is incorrect to avoid injury.
  • Adequate fitness level: Choose exercises that are doable for both people.
  • Respecting boundaries: Know and respect your partner's physical limits.

warm-up routine

A good warm-up routine increases body temperature and prepares muscles, tendons and joints for stress.

  1. Jogging or jumping rope together: These cardiovascular exercises get the blood flowing.
  2. Dynamic stretching: For example, leg and arm circles to loosen the joints.
  3. Specific warm-up: Exercises that occur later in training, initially performed easily and slowly.
  4. Partner exercises: For example, mutual light massages or supported stretching to strengthen the connection.

10 exercises for an effective partner workout without equipment

Partner squats

Partners stand facing each other, grab each other's wrists and lean back slightly to create tension in the arms. Then both of you do a squat at the same time, making sure that your knees do not extend past your toes.

Push-ups with high fives

Both partners get into the push-up position and position themselves upside down towards each other. After each push-up, give an alternating high-five with the opposite hand.

Beginners can leave their knees on the floor, advanced people can increase the intensity by doing it faster or by clapping additionally.

Sit-up with ball throw

One partner does a sit-up and touches the other partner's feet with either a medicine ball or their hands. Without the ball, just give a high-five with every rep.

To increase intensity, the ball can be thrown with more force or additional weights can be used.

Back-to-back wall sit

Both partners lean back-to-back and slide into a sitting position so that their thighs are parallel to the floor.

Try to hold this position for at least 30 seconds, increasing over time to up to 1 minute per set.

Plank with shoulder taps

Facing each other in plank position, each partner takes turns raising one hand to touch their partner's opposite shoulder.

This exercise increases stability and coordination as balance must be maintained during movement.

Leg Throw Down

One person lies on their back with their legs raised, the other partner gently but firmly presses the lying person's legs down. The person lying down resists the pressure and brings their legs back up in a controlled manner.

It is important that the standing partner presses carefully and in a controlled manner to avoid injuries.

Partner Crawl

A kind of tug-of-war for time: Both partners get into the crawling position and try to move each other forward by pulling on the floor.

Set goals or markers that must be achieved, or make a race out of it.

Double triceps dips

Both partners sit back-to-back and support themselves with their hands behind them. By bending your elbows, you simultaneously lower your body and then straighten your arms again to rise.

The intensity can be increased by the position of the feet - the further away, the more difficult the exercise becomes.

Wheelbarrow push ups

One partner is in a high plank position while the other holds the legs of the person in front, similar to "hand walking." The person in front now does push-ups.

Constant consultation is important to maintain balance and train safely.

Partner deadlifts with towel

Both partners stand facing each other and each hold the ends of a towel. They take turns performing a deadlift using the towel as resistance.

Perform a similar movement, but by wrapping your hands around each other instead of using a towel.

When it comes to a partner workout, collaboration and communication are the most important things

Effective communication during a partner workout is essential to ensure that everyone involved is on the same page and getting the most out of their time together. It's not just about what is said, but also how it is conveyed. The basis for this is a clear and direct manner of communication.

At the beginning of the training, ensure that all participants understand the goals and planned exercises. This will minimize the risk of misunderstandings and make it clear that everyone has the same information and knows what is expected of them.

During training, communication should be short and concise. Long explanations are usually out of place, especially when the exercises are already underway and concentration needs to be maintained. A clearly defined set of commands or hand signals can be useful here, especially in noisy environments or when you need to communicate from a distance.

Mutual feedback plays a crucial role and should be given in a timely manner so that immediate corrections or adjustments can be made.

It's also important to always be open to feedback. If your partner makes suggestions for improvement, take them seriously and try to implement them. This mutual support is an essential part of the partner workout and helps you grow and improve together.

Last but not least, don't forget that non-verbal communication such as gestures, facial expressions and posture also play an important role. They can provide additional clues about how a person is feeling or how intense they find the workout.

Good communication is the key to growing together as a team, supporting each other and achieving common training goals through a partner workout.

Our conclusion about the partner workout

Partner workouts are an excellent way to increase motivation, promote social interaction and overcome new training challenges. They prove to be effective because they create accountability among each other while making exercising together fun.

Pushing each other to perform better and supporting each other with difficult exercises often leads to faster and better results. The partner workout also offers the opportunity to perform exercises that would not be possible alone, making the training more varied and stimulating.

If you haven't trained with a partner yet, we recommend giving it a try. It could be just the boost your routine needs to freshen up your routine and redefine your fitness goals. With a motivating training partner at your side, achieving goals is twice as much fun.

In conclusion we would like to say: The partner workout is more than just a training method - it is an enrichment for the body and mind, a celebration of teamwork and a great opportunity for personal growth. So find a partner who shares your fitness goals and start an active and healthy life together.