Working out alone can be great. But training with someone brings a whole new kind of motivation. You show up for each other, keep going when it gets tough, and you’ll probably laugh a lot along the way.
These seven exercises are made for you and your gym buddy. You’ll switch, support, and stay moving together. You don’t need much: a mat, some space, and your favourite training partner. A medicine ball or dumbbell is helpful for a few moves too.
Get ready to move, sweat, and high-five your way through a workout you’ll both enjoy.
Before we start
This workout is built for two. Some exercises you’ll do side by side. Others are done in turns, where one works and the other rests. You’ll need to stay in sync, but it doesn’t have to be perfect. Support each other, keep the energy up, and make it fun. Talk it out, laugh it off, and take breaks when you need to.
Ready? Let’s get into it.
Full body buddy workout
Every exercise includes simple instructions and an option to dial it down if needed. So whether you’re easing into fitness or already feeling strong, you can make it your own.
1. Inchworm Walk & Clap
Targets: Core, shoulders, hamstrings
Stand facing your buddy, about a meter apart. Hinge at your hips and walk your hands out into a high plank. Once you're both in position, give each other a quick high five with your right hand. Walk back and stand up. On the next rep, switch hands. Keep it smooth and stay in sync.
3 rounds of 8 to 10 reps
- You can also: Skip the clap or hold the plank for a few seconds if you need more balance.
2. Plank Hand Taps
Targets: Core, chest
Start in a high plank, facing each other. At the same time, reach out and tap your buddy’s right hand with your right hand. Then do the same with the left. Keep your hips steady and feet a bit wider for balance.
3 rounds of 10 taps per side
- You can also: Drop to your knees to take pressure off your shoulders.
3. Partner Squat and Ball Pass
Targets: Legs, core, coordination
Stand back-to-back. One of you holds a ball or any weighted object. Twist to one side to pass the ball, while your buddy twists the opposite way to receive it. Continue rotating in the same direction for the full round, then switch sides.
2 rounds of 12 to 15 passes per direction
- You can also: Skip the ball and mimic the pass for a lighter version.
4. Push-Up and Clap
Targets: Upper body, core
Get into a plank position facing each other. Do a push-up, then reach out to clap one hand together. Switch sides with each rep and focus on timing and control.
3 rounds of 10 to 12 reps
- You can also: Do the push-ups from your knees or reduce the reps if needed.
5. Squat Jump Battle
Targets: Legs, endurance
Start in a squat hold side by side. One of you jumps once and returns to the squat. Then the other jumps twice. Keep alternating and increasing the count. The person not jumping holds their squat while waiting.
1 round of 1 to 2 minutes
- You can also: Skip the jumps and take turns doing regular squats.
6. Sit-Up with Pass
Targets: Abs, coordination
Sit facing each other with your feet touching. One of you holds a ball or light dumbbell. Both of you lower into a sit-up, then pass the weight as you come up. Switch roles with every rep.
3 rounds of 12 to 15 reps
- You can also: Leave out the weight or use something light.
7. Burpee Relay
Targets: Full body, cardio
Take turns doing 5 burpees. While one person works, the other rests or holds a plank. When your buddy finishes, switch roles and repeat.
3 rounds each, 5 burpees per round
- You can also: Swap burpees for step-back burpees or jumping jacks.
Train with your friends this summer, for free
Got a gym buddy (or four) in mind? Now’s the time to bring them along. If you’re a Basic-Fit member, you can invite up to four friends to train with you for two weeks, completely free.
Our goal this summer is to make training more fun and more motivating for you. Training with others has been scientifically proven to boost motivation and make workouts feel more enjoyable.
So if you need a reason to show up, this is it.
Invite your friends by sending them this link
Find more partner workouts
The Basic-Fit app is full of workouts you can follow wherever you are: in the club, at home, or outside. You’ll find training plans, exercise demos, and tips to help you keep going.
There are training plans made for two, so you and your gym buddy can train together from start to finish. They help you stay consistent, make workouts more fun, and give you both a reason to show up.
Let's get fit together
This circuit hits your legs, core, arms, and gets your heart rate up, no machines needed. So grab your gym buddy and give it a go. Or send them this post and set a time to train together.
GO FOR IT!
