Training with Partners

Are you looking to train without equipment and either with a gym or fitness buddy to help you? There's lots of ways you can workout with no training equipment, so why not check out our quick guide now.

The workout we feature on the next two pages can be carried out without equipment but with you gym buddy also getting a workout (rather than just watching and helping you!). 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 fitness buddy or training 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. You can also find a host of other advice and tips - like health and fitness workouts, basic fitness exercises or a guide to exercise training programs

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

 

On the next page we focus on hamstrings, biceps and chest exercises :

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