Whether providing someone else with a pointer, spotting someone for a personal best, or taking a class together, friendship is always on display at the gym. And while accomplishing your fitness goals alone always feels great, doing so with a friend can be especially rewarding. A workout partner can keep you motivated and accountable while making sure each other’s milestones are always recognized and celebrated.
So, for this International Friendship Day, we’re celebrating with a full-body workout that you can invite a friend to try with you on your next gym day. Alternatively, you can have one of our expert trainers guide you and a friend through your workout together as part of our Buddy Training program!
Learn more about Buddy Training at one of our campuses:
During the workout, alternate each section’s exercises with your workout partner. For example, for the upper-body portion, perform the military press while your partner performs dumbbell rows and switch exercises upon completion. Make sure to rest between 30 and 60 seconds after each set, practice proper form, and cheer each other on as you work your way through each exercise!
Upper Body Exercises
1. Military Press: The military press strengthens the muscles in your shoulders and upper arms, specifically the deltoids and triceps.
- Sit at a LAT pulldown machine and grasp the bar with a wide overhand grip.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Slowly return the bar to the starting position.
- Perform 4-5 repetitions.
2. Dumbbell Rows: This exercise targets your biceps, major shoulder blades, and back muscles, including your latissimus dorsi, trapezius, and posterior deltoids.
- Place your left knee and hand on a bench, keeping your back flat.
- Hold a dumbbell in your right hand, arm extended toward the floor.
- Pull the dumbbell towards your ribcage, squeezing your shoulder blade at the top.
- Lower the weight back down in a controlled manner.
- Perform 10-12 repetitions on each side.
Lower Body Exercises
1. Bulgarian Split Squats: This unilateral exercise targets two of the largest muscles in your body, quads, and glutes, and can help improve your balance.
- Stand a few feet in front of a bench with one foot resting on the bench behind you.
- Lower your body by bending your front knee until your thigh is parallel to the ground.
- Push through your front heel to return to the starting position.
- Perform 10-12 repetitions per leg.
2. Lunges: Lunges target the quads, hamstrings, and glutes, as well as improve balance and coordination.
- Stand tall with feet hip-width apart.
- Step forward with your right leg and lower your body until both knees are bent at 90-degree angles.
- Push through your right heel to return to the starting position.
- Alternate legs and perform 10-15 repetitions per leg.
Core Exercises
.jpg)
1. Bicycle Crunches: Bicycle crunches are excellent for engaging the entire core, including your primary abdominal muscles, obliques, and even your hips.
- Lie flat on your back with your hands behind your head and legs lifted, knees bent at 90 degrees.
- Bring your right elbow towards your left knee while straightening your right leg.
- Switch sides, bringing your left elbow towards your right knee while straightening your left leg.
- Perform 15-20 repetitions on each side.
2. Plank: The plank is one of the most popular and trusted exercises for building core stability and strength.
- Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- Hold the position, engaging your core and keeping your back flat.
- Hold for 30-60 seconds.
PRO TIP: Plank at the same time as your partner for some friendly competition and see who can stay in position the longest!
Buddy Training at Asphalt Green!
If you enjoy training with a friend, there are plenty of other workouts you can perform as a dynamic duo. Our buddy training program allows you to choose from our master, pro, or personal trainers for expert workouts that can take your fitness journeys to the next level.
Sign up for Buddy Training at one of our campuses today: