6 min read
Why suffer through an intense workout without a friend by your side? The truth is, it's easier to get through a brutal burn if you're able to bond over it with someone else and let's be real, not only will you be more motivated, but you have someone other than yourself to hold you accountable in reaching your fitness goals. A win all around! Grab a partner and scroll down for Karrah's partner HIIT workout -- laugh through the burn together.
Do each exercise for 1 minute straight, as many rounds as possible. Repeat entire workout two times through. Partner two will do their exercise continuously until partner one finishes the set amount of reps, then they will switch. Repeat for one minute per exercise.
3 Ball Slams x High Knees
Start with feet shoulder-width apart, knees slightly bent. Lift medicine ball overhead with arms extended. Engage your core and bend forward at the waist, throw the ball down in front of your feet with as much force as possible. Let the ball bounce off the floor and catch it on the return. Repeat.
Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. Pass ball in-between.
Wall Sits + 2 Medicine Ball Twists x Wall Sits + March
Start in a squat position, with your thighs parallel to the floor, your back against a wall and hold a medicine ball with both hands. Twist your torso to the right, and then reverse the motion, twisting to the left. Repeat until set is complete and pass medicine ball to your partner. Resume wall sit position. Keep hips level as legs are alternately raised.
5 Plank Jacks x Weighted Squat Jumps
Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor. Position your elbows directly underneath your shoulders. Keeping your body in a straight line, slightly bend at the knees and hop both feet out to the sides as if doing a jumping jack. While doing so, extend your arms to a straight position with hands flat on the ground. Resume back to starting position and repeat.
Position a lightly loaded barbell across the back of your shoulders. The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. Using a countermovement, squat partially down and immediately reverse your direction to explode off the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump. As you return to the group, absorb the impact through your legs. Repeat.
Bench Step Up + Squat x Bench Step Down + Squat
Begin holding a weighted dumbbell with both hands in the center of your chest. Step up onto the bench one foot at a time. Once both feet are flat on the bench and you're balanced, squat down by pushing your knees to the side while moving hips back. Break parallel by squatting down until your hips are lower than your knees. Stand back up while keeping your knees out and chest up. Stand with your hips and knees locked at the top and step down. Once both feet are planted on the ground, repeat squat movement. Alternate with your partner stepping on and off the bench. Repeat.
Full Sit Up + Ball Twist x Full Sit Up + Ball Pass
Lie flat on your back with your knees bent to 90 degrees. Hold a medicine ball with both hands on top of your chest. Keeping the medicine ball against your chest, tighten your stomach and use your abs to raise your shoulders and torso off the ground, crunching towards your knees. Pause, and twist your body to the right. Return to starting position and repeat the movement. This time, twisting your body to the left and passing the medicine ball to your partner. Repeat.
5 Half Burpees + Bent Over Row x Barbell Hop Overs
Start in a starting position with your feet shoulder-width apart, while holding a dumbbell in each hand. Push your hips back, bend your knees, and lower your body into a squat. Place the dumbbells on the floor directly, shift your weight onto your hands. Jump both feet back to softly land on the balls of your feet into a plank position. Your body should be in a straight line from your head to heels. Jump your feet back towards your hands. Lift both dumbbells to you, keeping elbows close to the body and only use your forearms to hold the weight. Squeeze this position, and repeat entire movement.
Stand on one side of your step or elevated surface. Engage your abdominals and sit back into a small squat. Use glutes and legs to jump up and over the step and land in a slight squat, repeat back and forth.
2 DB Clean + Single Arm Thruster (per side) x 180 Squat Jumps
Start with feet slightly wider than shoulder width apart, holding the dumbbell in your hand. Squat down with your arm straight. Quickly stand up so that the dumbbell swings upward and overhead. Keeping your elbow straight, stop the weight overhead. Squat and bend your elbow, then, stand up while pressing the dumbbell up. Let the weight swing down from the press as you squat down and repeat.
Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, jump up, spinning to the left 180 degrees (halfway around), with both hands placed in the center of your chest. Land softly in a deep squat, twisting your torso to the left, repeat but reverse directions. This completes one rep. Repeat.
Leg Slams: Left, Right, and Middle
Lie supine on the floor with your feet together. Your partner should position one foot on either side of your head and stand upright with his knees slightly bent. Grasp your partners ankles to stabilize your torso. This will be your starting position. With a slight bend in your knees, do a reverse-crunch movement, raising your feet toward your partner while lifting your hips off the floor. Your partner should grab your ankles and push your feet back toward the start position. Each time, pushing your feet in a different direction (left, right, and middle). Don't allow your feet to contact the floor and smoothly reverse the direction, repeating the reps. Switch with your partner once complete.
10 Tricep Dips x Reverse Plank Single Leg Hold
Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Begin with your arms straight and slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to your stating position. Keep your shoulders down as your lower and raise your body. Repeat.
Begin in the same position as the tricep dip with hands shoulder-width apart on a secured bench or chair. With your legs extended out in front of you, keep both your arms and your legs straight. While keeping your glutes and core contracted, lift one leg and hold until partner finished 10 tricep dips. Lower your leg and repeat with other leg.
Plank Hold x Crossing High Fives
Both partners, get into a plank position with your weight evenly distributed on your elbows and toes, keeping your back straight and your hips in line with your back. Your partner should mirror your body position about 2 feet in front of and facing you. Maintaining your body weight on three limbs, raise one hand in front of your body and reach across to high five your partners hand. Repeat.