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4 Effective Exercises You and Your Best Mate Can Do Together

by Tali Samoylenko on Wednesday 29 November 2017


When you’re exhausted after work, the last thing you want to do is figure out a routine for "alone time" at the gym. Solution? Grab a partner and get sweating together!

Working out in pairs has been shown to increase motivation and consistency – you’re held accountable to your routine, as well as your plans to hit the gym. That means you’re less likely to cancel on your buddy and less likely to take too many breaks during your workout. Plus, when you’re having a great time and pushing your partner to do better, how could you not smash your reps?  

Whether it’s your bestie, your beloved bae or a dedicated gym buddy, we guarantee that these exercises will make for an awesome time and a killer workout too. 


Not a fan of awkward eye contact? This one’s for you.

Seated on the floor with legs and torso in a V position and a tall extended spine, get close enough so that your shoulder blades touch. If you’re a beginner, plant your feet on the floor, and if you’re more advanced, raise your legs into tabletop (shins parallel with the floor). 

Grab a medicine ball, place your arms at a right angle and pass it behind you to your bestie. Ensure not to over-extend moving the ball to your partner and that you meet halfway (compromise is key)!

Aim for 3 sets of 20 – 30 reps depending on the weight of your ball. 


For those who like it intimate.

Get face-to-face in a fully extended push-up position with your weight evenly distributed on your palms and toes. Keep your back straight, hips in line with your back and activate your core to keep postural integrity. 

Maintaining your body weight on three limbs, reach out a high-five your partner with opposite arms and alternate.  

Aim for 5-10 reps on each side. 

If this one is a little tough, drop to your elbows and opt for a traditional plank hold challenge. Best of three. Dinner is on the first to drop.   


Or as we like to call this one, ‘tough love’.

Lying down on your back, place your head between the feet of your standing partner and hold onto their ankles. Swing your legs up as you would during a regular leg raise, remembering it's ok to have bent knees.

Your buddy will catch your feet and push them back down – it’s up to you to make sure your feet don’t touch the ground and remember to keep your lower back in imprint (flat against the mat). This provides resistance and forces you to work your core. 

Swing your feet back up ensuring your lower back is pressed into the floor.

Most people last for about 10 reps before their abs start screaming; see how many you can do!  

When you’re throwing down your partner’s legs, use enough force to make this exercise challenging, but not too much that you injure them. Do that and we’re not sure they’ll be coming back to work out with you...  


Hit up one of our classes with your bestie and get sweating! The Grid HIIT classes can burn up to 600 calories! They’re so tough, you’ll be thankful you brought along some moral support. 

When you’re done, you can hit the pool for a cool down and a spa sesh where you can chill out and catch up.

Want to work out with a mate who doesn’t have a membership with us yet? No sweat! You can invite a friend for a free session at Virgin Active. Sign up via MyLocker! If you invite a friend who signs up for a 12-month membership, you get 1 week free! T&Cs apply. 

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