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gym buddy

3 partner exercises that will get your heart pumping

3 partner exercises that will get your heart pumping

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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

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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!

Why support during your fitness journey is more important than you think

Why support during your fitness journey is more important than you think

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Ever since I started going to college, I joined the world of fitness and exercise to support my healthy lifestyle. I'll let you in on one little secret: I was terrified of going to the gym by myself. It was a difficult habit to pick up because exercise was completely new for me. Fortunately for me, I had (and still have) a group of friends that I can always rely on to exercise with me. All of us began at the same level: this was important because it provided an additional layer of support and understanding. Although each one of us has different goals, that doesn't come between us. Rather, we encourage and help each other to attain these goals every time we're at the gym.

My fitness journey before college: zero support

Having somebody who supports you when you have a goal is crucial. It can make the difference between you taking the initiative to go to the gym, or deciding to forego exercise.

Before college, I tried and tried to stick to a consistent workout regimen. These attempts all resulted in failure and I didn't know what I was lacking. I thought I was motivated enough but unfortunately, I was wrong. I went running by myself when I had the time, and I even tried to set up a running routine with friends in my hometown, but we ended up giving up not only because of the bad weather, but also because we were at different stages in our fitness journeys. I thought I would never be able to exercise properly, so I felt completely discouraged.

My fitness journey during college: tons of support

Once college began, I found what I was looking for: a cheery group of good friends who eventually became my workout partners. I even persuaded some of them to create PumpUp accounts with me! (@cristononstop and @pau_am2)

We plan to meet in our residence's gym a few days a week and do PumpUp workouts as well as a bit of extra cardio. We have been doing this since September 2014 and we've already noticed palpable changes: not only do we feel happier overall, but we're also more active in general because we keep each other accountable.

I can't stress enough how important good company is when it comes to finding motivation. If you think that you're lacking something in your workout routine but you don't know what it is, you might consider finding a bunch of good friends to do exercise with. They'll support you as you #MarchToYourDream and they'll make you feel ready to pursue a healthier lifestyle with confidence.

This is a post by PumpUp member Sara A. (@bunnies), PumpUp blog contributor. Follow her Tumblr @gurdiel