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may 10, 2025 workout playlist
strength and conditioning
WARM-UP
Jumping jacks - 1 min
Walk out plank to shoulder tap - 1 min
Squat to lateral leg lift - 1 min
Core - 5 min
Plank hold - 1 min
Hip rainbows - 1 min
toe reach + rotate (alt. Every rep) - 1 min
Hip bridge + opposite heal reach - 1 min
Sit-ups - 1 min
Conditioning - 12 minutes
Partner A
Kettlebell Swings - 10 reps
L-sit Passover w/ dumbell - 10 reps total
Partner B
Row until Partner A is done (if doing a solo workout - row 300 meters)
alternate back and forth until time is up
Strength
Upper body - 12 minutes
partner a
DB Triceps extensions - 12 reps / 10 reps
partner b
DB Low Row - until Partner A is done (if doing solo workout, 12/10 reps)
partner a
DB Biceps Curl - 12 reps / 10 reps
partner b
DB Close Grip chest press (on floor) - until Partner A is done (if doing solo workout, 12/10 reps)
if you finish before time is up, repeat all exercises at 8 reps each until time
Lower Body - 12 minutes
partner a
Barbell front squat - 10 reps / 8 reps
partner b
Alt. Reverse lunges (plate on back) - until Partner A is done (if doing solo workout, 10/8 reps)
partner a
Barbell Deadlift - 10 reps / 8 reps
partner b
Plate on back Goodmornings - until Partner A is done (if doing solo workout, 10/8 reps)
if you finish before time is up, Repeat all exercises at 6 reps until time
FINISHER everyone together - 6 minutes
Partner A - 10 wall balls
Partner B - hold plank until Partner A is done (solo workout: hold 30 seconds)
COOL DOWN + stretch
partner workout breakdown
when doing the strength portion of the partner workout, each partner should complete the higher rep count before moving on to the lower rep count.
for example:
partner a will do 12 reps of the triceps extension. while they do that, partner b will do as many reps of the dumbbell low row as possible. once partner a is finished, they will swap. Partner b will do 12 reps of the triceps extension and partner a will do the low row. once both partners have completed the triceps extension at 12 reps, they will continue alternation exercises but at 10 reps.
once both parnters have completed 12 reps + 10 reps of the triceps extension, they will move on to the biceps curl and chest press using the same format.
the format is the same for the lower body strength portion.