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Calvin and Denise O’Neil’s At-Home Partner Workout

A Guided, At-Home Workout

Calvin & Denise O'Neil

This partner workout is a great workout for someone who needs a little motivation or an accountability partner. These simple exercises can be performed in a gym, at home, or even while you are traveling on vacation. This high-intensity interval training workout takes less than 30 minutes and works most of the muscle groups to burn the most calories. This workout is a sure way to get your blood flowing and your heart pumping!”

For a full workout, complete 45 seconds of each exercise with a 15-second break for three rounds per person.

Partner Leg Throws

Partner Leg Throws

Lie flat on your back with your legs fully extended out in front of you. Your partner will stand with their feet straddling your head. Take your hands and grip the back of your partner’s ankles. When you are ready, lift your legs up toward your partner, keeping them straight. Your partner will grab your legs at your feet or shins and explosively push them back down to the floor. Contract your abs to prevent your feet from touching the floor and then immediately lift your legs up toward your partner to prepare for the next rep. Continue this movement for 45 seconds and then switch. 

Wall-Sits and Tricep Dips

Wall-Sits and Tricep Dips

Assume a squat position against a wall. Your partner will place their hands on your knees and do a tricep dip, lowering themselves until their arms form a 90-degree angle before extending back up to the initial position. Hold the squat for 45 seconds while your partner continues doing tricep dips and then switch positions.

Push-Up Plank Ladder

For this exercise, both you and your partner will begin on all fours with arms extended. Complete a push-up, lowering to your knees if needed, and make sure your arms are at a 90-degree angle at the bottom of the push-up. While you are doing a push-up, your partner will hold a plank. Once you have returned to the starting position, you will hold a plank while your partner does a push-up. Repeat this process, adding one push-up each time until 45 seconds have passed. 

Hop Over Burpees With a Plank

Begin this exercise in an elbow plank. Your partner will stand to one side of you with their feet hip-width apart and arms down by their sides. Your partner will squat down and do a horizontal hop over you in one explosive motion. They will then place their hands on the floor in front of their feet and kick their feet out to a high plank position. Your partner will hop their feet toward their hands to complete a burpee. Once they have assumed a standing position, they will repeat going the opposite direction. Continue to do this for 45 seconds before switching positions. For an added challenge, do a push-up after hopping out to a high plank. 

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