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Buddy up: 5 partner bodyweight exercises

Author: Run for Charity
by Run for Charity
Posted: Jun 30, 2019

Training for your next charity run can be much more fun when you buddy up. We’ve all heard of the saying that a problem shared is a problem halved, this

especially true when it comes to charity running. Luckily it applies to exercise too, so make a workout date with your best friend and ready for your charity run without top 5 body-weight exercise to do in pairs.

You needn’t muscle through workouts on your own if you have friends that are willing to put in the work with you. Buddy up and build strength with some of our favourite paired up exercises.. You may have signed up for a half marathon for charity or a marathon for charity, a 5k for charity or a 10k for charity, you might have chosen one of the fantastic charity runs London has to offer – or travelling further afield. Congratulations – you are awesome, now grab a buddy to help you train for your charity run - they may even sign up to run for charity too!

THE RUN FOR CHARITY PARTNER BODYWEIGHT EXCERSISES

1. Fist bumping

Say no way to solitary sit-ups and jazz up your core routine with this exciting fist bumper.

  • Get on your backs with your knees bent and your feet interlocked by your ankles.• From primary position raise your body into a sit up, at the top fist-bump• Repeat 10 times, follow with 60 sec rest and then repeat twice

2. Double weighted twist

Ideally you should have an object to pass to your buddy. Weight is best - try a packet of sugar or a medicine ball, or whatever you have handy….

  • Sit with your back facing your partners, a foot in distance apart. Back’s should be straight and your legs together with knees slightly bent and heels on the floor. If you’re a pro-keep your heels raised, make sure you keep your core tight.
  • Partner 1 holds the medicine ball and passes it across their chest, clock-wise.• Partner 2 is passed the ball and continues this clockwise movement.• Keep steady and repeat 10 times as fast as possible. Have a minute second rest before repeating x 2.

3. Paired mountain climbing

Perfecting this exercise will give you abs of steel and stellar coordination. keep your movements must be fluid and refrain from straining your neck by keeping strong shoulders.

  • On your back with legs raised at 90 degrees, soles of your feet touching & hands resting on your temples.• Both partners stretch out left legs with your right leg remaining bent. While in motion bring your left elbow to your right knee. Repeat this with the right leg and continue mountain climbing. • Do 20 sets, 10 on each side with a 30 second rest.

4. High-planking taps

This number is s super strong ab-burner. With your buddy involved, you’re a lot less likely to be counting down the seconds.

  • Face your partner and start in a high plank position • Partner 1 must tap left hands with partner 1, with your hand meeting in the middle.• Stay strong and stable and continue for 90 secs. • 30 second rest and repeat twice more

5. Double-up dynamic lunging

The secret is balance and timing. Do not to rely on your partner taking the weight, it is all about working together to ensure you keep upright and stable. • Start in standing position in a lunge with your left legs forwards towards your buddy.• Lunge and stand back into place, repeating this exercise taking your left leg backwards.• Alternate & repeat for five sets on each leg. Have a 45 second recovery before repeating twice over.

About the Author

Run for charity is the largest resource for all things Charity running in the world. The company have produced a membership program for charities.

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Author: Run for Charity

Run for Charity

Member since: May 27, 2019
Published articles: 13

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