Exercise 1
Reverse Lunge With Chest Pass
Reps: 5 (Each Leg)
Face your partner with about three yards between you. Hold a medicine ball at chest height. Step back with your right leg and lower your body until your front thigh is parallel to the floor. Come back up to standing position and throw the ball to your partner. Now he performs a rep. Record the time it takes to complete one set.
Exercise 2
Jump Rope (Not Shown)
Time: 30 Seconds
Count the number of jumps you achieve in the time allotted. As soon as you’re done, your partner jumps.
Exercise 3
Inverted Row (Not Shown)
Time: 30 Seconds
Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang under the bar, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up. Have your partner record your reps, then you record his.
Exercise 4
Situp With Medicine-Ball Pass (Not Shown)
Reps: 10
Grab a medicine ball and sit on the floor, facing your partner with your feet touching and knees bent. Lie back with the ball against your chest, then sit up, and pass the ball to your partner. He does the same. Record the time it takes to complete a set.
Exercise 5
Mountain Climber
Time: 30 Seconds
While in pushup position, explosively bring one knee up to your chest. Then drive it straight back while you bring the other up. Do as many reps as you can in 30 seconds. Then it’s your buddy’s turn.
Exercise 6
Cup Pushup
Reps: 10
Place a cup upside down on the floor and get into pushup position above it (your partner does the same). Perform a pushup, touching your chest to the cup. As soon as you come back up, your partner goes. Record your time.
Exercise 7
Balance Squat With Plate Raise
Time: 30 Seconds
Each of you hold a weight plate at arm’s length in front of your hips. Do a squat while raising the plate to eye level. See who can do the most reps.
Exercise 8
Partner Leg Raise With Pass
Reps: 10
Lie on the floor facing each other but staggered side to side. Hold a medicine ball between your lower legs and perform a straight leg raise. When your legs are perpendicular to the floor, drop the ball to your chest and catch it. Lower your legs, perform a situp, and pass the ball to your partner. Record the time it takes to complete a set.
Exercise 9
Kettlebell Swing
Time: 30 Seconds
Hold a kettlebell or dumbbell with both hands and get into an athletic, shoulder-width stance. Allow the weight to hang between your legs. Explosively straighten your hips and knees, letting the momentum swing your arms up to shoulder level. Complete your set; record your number of reps. Then it’s your partner’s turn
Exercise 10
Resisted Towel Curl
Reps: 6
Roll up a towel into a tight “snake” and grab the middle of it with both hands. Have your partner get on his knees and grab the ends. Perform curls while he resists. Record both your times.
Exercise 11
Front Plate Raise (Not Shown)
Reps: 6
Hold a weight plate at arm’s length as you did in the squat with plate raise. This time, do not squat. Just raise the plate straight up to eye level. Record your reps and then your partner’s.
Exercise 12
Medicine Ball Extension to Bounce Pass
Reps: 10
Stand facing your partner about five yards apart. Hold a medicine ball overhead and throw it down and toward your partner so it bounces on the floor and he can catch it on the rebound. Time both sets.
Back to The Buddy Workout – Train to Win
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