Training with a partner with no equipment

This workout can be carried out with obviously no equipment. You will find that both partners will be working out at the same time, one applying pressure, whilst the other aiming to move their body.

For health reasons, avoid applying too much pressure on your partner, aim to just prevent the body part from moving. If training with a partner much stronger, use your body weight to increase the resistance.

Always remember that there should be no pain when doing any of these exercises, if you or your partner feel any discomfort, stop!

Abductors Outer Thigh	Adductors/Abductors Inner Thigh	Adductors Inner Thigh


Lay on your side, with your partner's hands either side of your knee, along the outside of the leg. Slowly lift your upper leg up a few inches, then relax down under control.	Pull your legs apart, with your partners hands on the outside of your knees. This will work the abductors (Gluts) With your partners hands on the inside, aim to bring your legs together to work the adductors. (Inner Thigh)	Place your hands either side of the knee joint, along the inside of the leg. Aim to pull the upper leg towards the floor, whilst lying on your side.
Beginners 10 Reps 1 Set Midways 12 Reps 2 Sets Advanced 15 Reps 3 Sets	Beginners 8 Reps 1 Set Midways 10 Reps 2 Sets Advanced 8 Reps 3 Sets	Beginners 10 Reps 1 Set Midways 8 Reps 2 Sets Advanced 12 Reps 2 Sets

Shoulder Shrugs	Shoulder Press	Tricep Extension


Place your hands across your partners shoulders. Lift your shoulders up towards your ears, whilst your partner controls the resistance. Relax under control then repeat.	Join palms together with your partner, and push your arms up in a smooth vertical motion. Aim to keep your arms a little more than shoulder width apart. Avoid arching the back.	Lie on your back with your elbows bent at 90 degrees, with your hands close to your ears. Your partner should place their hands around your wrists. Aim to bend and straighten the arm in a smooth motion upwards.
Beginners 10 Reps 1 Set Midways 12 Reps 2 Sets Advanced 12 Reps 3 Sets	Beginners 8 Reps 1 Set Midways 10 Reps 2 Sets Advanced 8 Reps 3 Sets	Beginners 10 Reps 1 Set Midways 8 Reps 2 Sets Advanced 12 Reps 2 Sets

Bench Press	Biceps / Triceps	Lateral Pull down

Lie on your back with your palms touching with your partner. Start with your elbows out to your side, and then push your hands up straight. Relax under control then repeat.	Stand facing your partner with your palms touching. Keeping your elbows tucked into your side aim to bring your hands up to work your biceps, and down to work your triceps.	Lie on your back, with your elbows pointing up towards the ceiling. Your partner should hold around your elbows, and prevent you pulling your elbows towards your side.
Beginners 10 Reps 1 Set Midways 12 Reps 2 Sets Advanced 12 Reps 3 Sets	Beginners 8 Reps 1 Set Midways 10 Reps 2 Sets Advanced 8 Reps 3 Sets	Beginners 10 Reps 1 Set Midways 8 Reps 2 Sets Advanced 12 Reps 2 Sets

Lateral Raise	Gluts and Hamstrings	Hamstrings


Standing with your arms down by your side, aim to lift your arms out to your side, no higher than shoulder height. Your partner should resist the movement by holding at the elbow.	Rest on your forearms and one knee. Bend one leg, at the knee so that the bottom of your foot is facing the ceiling. Aim to lift the foot up a few inches, with your partner placing resistance down on your foot.	Lay on your front, with one leg bent at the knee joint, foot up towards the ceiling. Have your partner hold at the rear of your foot, and resists you bringing your foot towards your buttocks.
Beginners 10 Reps 1 Set Midways 12 Reps 2 Sets Advanced 15 Reps 3 Sets	Beginners 8 Reps 1 Set Midways 10 Reps 2 Sets Advanced 8 Reps 3 Sets	Beginners 10 Reps 1 Set Midways 8 Reps 2 Sets Advanced 12 Reps 2 Sets

Deltoids	Quadriceps	Quadriceps

Stand with your arms stretched at behind you, with your partner holding underneath your hands. Aim to pull your hands towards your sides, whilst your partner offers resistance.	Lay on your front, with one leg bent at the knee joint, foot facing the ceiling. Aim to pull the foot back down to the floor, whilst your partner resists by applying resistance on the front of your shinbone.	Lay on your back with your feet in the air. Lower your knees into your chest, whilst your partner applies resistance on your feet. Under control straighten your legs, pushing up against your partner.
Beginners 10 Reps 1 Set Midways 10 Reps 2 Sets Advanced 15 Reps 2 Sets	Beginners 10 Reps 1 Set Midways 10 Reps 2 Sets Advanced 10 Reps 3 Sets	Beginners 8 Reps 1 Set Midways 10 Reps 2 Sets Advanced 15 Reps 3 Sets

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