Like Bill Withers, sometimes we all need somebody to lean on—even when we workout. That’s why we decided to create an easy and fun partner workout that you can do with your pals anywhere at anytime.
Check out this fun sequence for strength, stamina, and flexibility.
Back bend burpee – 10 reps
Begin standing facing your partner about two feet away. Inhale, sweep your arms overhead, lift your chest into a slight back bend. Exhale fold forward, frame your feet with your hands and jump back into a plank position. Eyes on your hands, jump your feet forward to meet between your hands. The higher you’re able to get your hips, the easier it will be to get your feet between your hands.
Bear to crab – 10 reps alternating sides
Start in a bear position on all fours, knees a couple inches off the ground. Turn towards one side, mirroring the action of your partner. Land in a crab position with your hips low. Press your hips high as you reach your free hand to grab your partners for an extended backbend and return into your bear position and flip to the opposite side
Warrior II – open and close arm 5 reps on each side
Begin in Warrior II with the outside edge of your back foot pressing against the outside edge of your partner’s back foot. Deeply bend the right knee. Bring the left palms to touch. Inhale reach the right arm out, exhale bring your right hand to meet the left. Repeat for 5 times. Keep pulling belly in as you do this movement.
Hold Warrior II – 5 Breaths on each side
Next, extend the front leg, reach for your partners wrist and settle back into Warrior II bending the front knee. Keep pulling away from each other to help stay upright, and create resistance, bend the front knee deeply. Repeat on the left side.
Ardha Matsyendrasana – Half Seated Spinal Twist 5 breaths on each side
Sitting down, bring your backs to touch. Bend the right knee into the chest, placing the right foot outside of the left knee, then bring the left shin in. Inhale extend the left arm up, exhale twist to the right. With your free arm (right arm), reach for your partners ankle to deepen the twist. 5 Breaths. Come back to center extend your legs, make sure your back and lower back are touching, and repeat to the left side.
Left side: Bend the left knee and place the left foot outside of your right knee, bend the right shin in. Reach the right arm up on the inhale, and exhale twist to the left, grab a hold of your partners left ankle with your left hand.
Paschimottanasana – Seated Forward Fold- 10 breaths
Sitting facing your partner, bring the soles of your feet to touch, legs long. Inhale reach up and tall, exhale fold forward, reaching for your partner. Walk up their arms as you help each other fold forward.
Head of Video: Tina Rosh DP: Paul Terrie