Working out with a partner could improve your fitness and your relationship

Working out with a partner can be really fun.

Not only are you more likely to actually show up, studies have shown that working out with a friend or partner typically means you will both work harder than you would if you were alone.

Another added bonus is that training together tends to mean you feel a stronger bond with your workout buddy – so it could even help to improve your friendship or relationship.

We asked the experts to devise the perfect buddy workout to try with your partner or your BFF – and we can’t wait to give it a go.

Full-body buddy workout

Remember: warm up first with some on-the-spot jogging and star jumps, until you’re both ready to get going.

Cool down afterwards with static stretches, holding each stretch or 15-30 seconds.

High-5 sit-ups

• Lie on the floor facing the ceiling with your knees bent and feet flat on the floor.
• Have your partner lie down facing you, interlacing their feet with yours.
• Squeeze your abs and lift your shoulders off the floor.
• Sit up and reach to clap high-5 both hands with your partner.
• Lower your shoulders slowly back to starting position.
• Complete 10 times, and then rest for one minute before starting again. Repeat for 10 minutes.

Clap press-ups

• Begin facing each other in a plank position. Space yourself so that you are at arm’s reach of each other.
• Place each hand as wide as is comfortable.
• Slowly lower your chest towards the floor whilst keeping your abs tight and back straight
• Push back up to the start position and clap your partner’s opposite hand.
• Complete 10 times, and then rest for one minute before starting again. Repeat for 10 minutes.

High-5 squat-jumps

• Begin facing each other, about one metre away, with feet hip-width distance apart.
• Sit into a squat whilst keeping a tall spine and braced core.
• Then jump as high as you can and give your partner a high-5 mid-air.
• Land softly on your feet.
• Complete ten times, and then rest for one minute before starting again. Repeat for 10 minutes.

In 2017 PureGym teamed up with the Sports Science Agency to investigate the difference in training with a partner versus training alone.

The study put three couples through a vigorous workout, including bench presses, planks and cycling.

The first week, the couples were separated and performed the workout on their on with no encouragement, and then they returned a week later and did the same workout with their partner, either competing side by side, or encouraging from the side-lines.

The findings showed that working out with a partner resulted in a higher work rate across the majority of exercises performed together.

One of the couples recorded better and higher scores for every single exercise when they worked out together, while the other two couples clocked a stronger performance when they worked out in partnership for 75% of the exercises.

The benefits of working out with a partner

PureGym surveyed more than 2,000 couples about working out together:

• 48% of people said they felt better for hitting the gym with their partner, compared to going alone.
• 45% of women said that working out with a partner encouraged them to exercise for longer.
• 74% of men surveyed said that training together has made their relationship stronger.
• Over a third of respondents said that shared gym time made them more physically attracted to their partner.

Ab workout for couples

Created by personal trainer @emlouisefitness and PureGym Insider @joshpuregym, this workout is perfect with a partner at the gym, and requires a bosu ball and a medicine ball.

Aim to complete between 2-4 rounds with your partner for a serious ab blast workout.

Oblique side dips – 20 reps (10 each side)

Start by getting into a plank position with your elbows on the floor. Brace your abs.

From this position, touch your left hip to the floor then return back to starting position. This counts as one rep.

Work the other side by touching your right hip to the floor and return back to starting position. Complete 10 reps on each side.

Alternating mountain climbers with bosu ball – 20 reps

To perform this exercise, start by putting your feet on the bosu ball and get into a press-up position.

Keeping your core tight, bring your knee up to your opposite elbow, alternating between each leg. Complete a total of 20 reps before moving on.

Using your muscles to stabilise yourself on the bosu ball means your core will be working to the max.

Regular mountain climbers – 20 reps

If the above is too challenging, swap in for these regular mountain climbers (as above but on a flat surface).

If you’re looking for a tougher workout, then do these extra 20 reps of regular mountain climbers to really get the abs working hard.

Leg raisers – 20 seconds

Lying flat on your back, bring your legs up to a 90 degree angle.

Lower your legs slowly using your core and pause just before touching the ground before bringing them back up again.

Throughout the whole movement try to keep your whole back on the floor. Complete as many reps as you can with good control for 20 seconds.

Russian twists with medicine ball – 20 reps

To do this exercise, you will need a medicine ball.

Use a 4kg medicine ball to start with, and if that’s too easy increase the weight to suit you and your partner.

Start by sitting on the floor with your back straight, chest tight and core engaged. Lift your legs slightly off the floor. Bring the medicine ball across your body and pass it along to your partner.

Your partner should then bring the medicine ball over their torso, tapping it on the floor and then bring the ball over their torso again to pass it back to you.

Repeat for 20 reps. If this is too challenging, you can always keep both feet on the ground.

V-sit – 15 reps

Sit with your legs on the floor, shoulder-width apart in a V position.

From this position, you want to put your hands above your head and sit up focusing moving up as if you’re trying to reach the ceiling.

Complete 15 reps.

I am Team GB

Toyota has teamed up with Team GB to re-launch the hugely successful participation campaign ‘I am Team GB’.

Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24^thAugust.

Over the weekend, there will be hundreds of free and fun activities across the country, put on by an army of volunteers; the ‘I am Team GB Games Makers’.

To Join the Team and be part of The Nation’s Biggest Sports Day sign up at: www.IAmTeamGB.com

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