3 partner exercises that will get your heart pumping


If you're out of ideas for gym partner exercises, fret not. Let equipment inspire you! This gym partner workout is full of fast-paced moves that will elevate your heart rate while having fun with your workout partner. All you'll need for this is a resistance band, battle ropes, and a gym buddy!

Resistance Band Running


Partner 1 holds both handles of a resistance band. Partner 2 will step into the loop, positioning herself or himself a few paces further away. Partner 1 drops down into a squat, anchoring the band while Partner 2 leans forward and sprints. Slowly and gradually decrease the speed of your stride when finished, easing up on the band when the runner has completely stopped.

How does this help you?

Resistance band running will help you to increase the agility of your sprints. You'll be almost as speedy as the road runner, and your lower body will have more power to drive you further and faster over longer and longer distances. The extra resistance will help you to improve your stride frequency, which will in turn enhance your performance in various sports and allow you cross the finish line faster during short-distance runs.

Battle rope skips

Exercise battle ropes partner exercise jumping

Partner 1 harnesses the battle ropes to a stationary anchor, dropping down into a half-squat position. Make small waves with the ropes, alternating forearms to lift the ropes off the ground and engaging your core to add power to the movement. Once Partner 1 establishes a rhythm with the ropes, Partner 2 explodes upward and across the ropes, making sure to land softly. Jump back to starting position. Don't strain yourself during this workout.

How does this help you?

Battle ropes will help you to condition your arms, shoulders, and abs. Plus, you'll look and feel like a BOSS. Holding your lower body in a half squat throughout the exercise will actually allow your partner to jump over the ropes, and it'll help you strengthen your hamstrings, quads, and glutes. Not only will jumping elevate your heart rate and increase your agility, it also has long-term health benefits. Jumping has shown to build bone density, coordination, and prevent against common running injuries.

Partner decline sit-ups

Partner decline sit-ups from the PumpUp Blog (GIF)

If Partner 1 is strong enough, Partner 2 hooks legs around Partner 1, staying anchored at the knee. Your core is braced, legs slightly bent to lower your centre of gravity (this keeps you more stable). Partner 2 crunches up vertically.

How does this help you?

This is an advanced move. Use a bench to do a decline sit-up if you're a beginner. The decline sit-up will target the muscle responsible for hip flexion and spinal rotation.

The ultimate partner workout that will get your heart pumping with just 3 moves! Running with a resistance band, battle rope skipping, and decline sit-ups with a partner. Try this workout! Find out more on the PumpUp Blog

Enjoyed these partner exercises? Have ideas you'd like to show us? Tag your best workout videos featuring partner exercises with #TeamPumpUp on Instagram so that we can see what you've got! Thanks to PumpUp member @vania_cienfuegos07 and @its_anjela_baybee_19 for demonstrating these moves!