Fourth Circuit (ONE MINUTE OF EACH)-


Partner Squats

Squat Jumps

Partner Squats.



PLANKS WITH A LEG EXTENSION- Set up head to head and shoulder to should for a plank.  Work from the forearm position for the most stability.  Holding the plank for up to a minute alter.  So, be sure to really tighten up the core muscles.  Also, the higher your butts lift the easier it is.  The lower your butts drop the more difficult.  However, never, slump your back.  The lowest your butt should drop is in line with the shoulders.


BACK TO BACK SQUATS-  Stand back to back (as you did with the lunges) in a traditional squat position.  Have one partner hold a ball.  Synchronize your squats and pass the ball to one another as you stand up.  This works best when you go clockwise or right each pass.


SQUAT JUMPS- Step a little closer to one another.  Synchronize your squats making sure to drop down at the same time.  Then, use force to jump in unisen and high five as both of your feet leave the group before loading up for the next squat.


PARTNER SQUATS- Face each other and hold hands.  Keep holding hands and drop into a synchronized squat.  Do this over and over for one minute.


BACK TO BACK FORWARD LUNGES-  Line up back to back and lunge away from your friend.  Be sure that when you lunge forward, your knee does not shoot past your toe.  A good way to keep your alignment up on this is to make sure you can see your toe until the last possible moment.  If you have access to a mirror, you can check your alignment, too. 


PLANKS-  One partner maintains an isometric push up while the other does a up down plank alternating from full plank to forearm plank.


COED Crunch Workouts:  Our mission is to share workouts that two people can do together.  Have you ever noticed when couples or friends go to the gym or the park they go separate directions?  One partner does x and the other does y but they are not working out together.  They only arrive together but their workout is anything BUT a team effort.  Try this friends with benefits exercise that will:


  1. Harness your strengths and improve your weaknesses by working as a team.
  2. Have a similar affect as working with a trainer because your partner can motivate you, too.
  3. Be fast and efficient-  20 minutes and done.

Second Circuit (ONE MINUTE OF EACH)-

T Push Ups

T Planks

T Combo  Push Ups  & Planks

PARTNER SQUATS- Face each other and hold hands.  Keep holding hands and drop into a synchronized squat.  Do this over and over for one minute.


TRADITIONAL SQUATS- With or without a ball step a little farther a part and synchronize your squats.  For fun you can throw the ball to your partner as you stand up.


T PUSH UPS-  One partner sets up for push ups and the other partner goes perpendicular (or T) and puts their feet up on their back to do an “unstable” plank while the other partner does a weighted push up.


Third Circuit (ONE MINUTE OF EACH)-

Lower body back to back squats with a ball pass

Lower body traditional squats

Isometric Squat and Rear Leg Lift.

Get Ready:  Before starting any exercise program, be sure to see your doctor.  While we are talking about it, we would be remise without mentioning how important regular checks with your doctor are to your overall health and wellness.  We want to make sure your heart and body are ready to crunch with us!

 Set up:  Suit up for fitness and strap on your favorite cross trainers… it’s time to discover the benefit of working out with a friend.  Be sure to locate a place with enough space and comfortable flooring to do the workout.  You will be down dirty on your hands and knees as well as jumping so we suggest a workout mat and a towel for your body weight exercises and we do not recommend doing any jumps on concrete.  Try wood floors, grass at a park or traditional rubber workout flooring.  It does make a difference.  Sanitize your hands later… you are going to get dirty!

Final Circuit (ONE MINUTE OF EACH)-


Planks with a rear leg extension

Tricep dips

Back and Core star planks


 BACK TO BACK PLYO LUNGES-  Now that you know how to forward lunge (and if you don’t have issues with your back, feet or knees) it is time to add some power.  Do that same minute one minute forward lunge sequence you did at the start but this time add force as you lunge forward to propel you up before you switch to the other side.  These “plyo” jumps get your heart rate up a bit and continue the work you have been doing for your lower body. 


FACE TO FACE REAR LUNGES- Turn around and face each other.  With your hands on your hips (or each other’s) step back into a lunge and return to your starting position.  Alternate this exercise for one minute.  Have fun by synchronizing your lunges so that you can reach across and high five each other.  You are going to need the motivation because one minute can quickly feel like 10!


TRICEP DIPS-  Flip over and set yourself up for full body tricep dips.  This is best when your fingers are facing towards your butt and not away.  Also, do not “hang” from your shoulder girdle.  Instead, pull your navel into your spine and use your core as well as your triceps to dip.


T COMBO-  One partner drops in the push up the other drops into the forearm plank the other returns to up in the push up and the other returns to up in the plank.


First Circuit (ONE MINUTE OF EACH)-

Lower body back to back forward lunges

Lower body rear lunges

Lower body plyo lunges

 ​Five Circuits 

You can do Together!

ISOMETRIC SQUAT-  Facing each other and holding hands, one partner drops into a squat while the other person does a rear leg lift. Release the exercise and switch back and forth until both partners have done both legs.


Warm Up:  You do you!  Jump on an elliptical, treadmill or bike.  Walk or run around the corner.  Go up and down stairs.  Get your heart rate up for 5 minutes.

STAR PLANKS WITH A REACH- Set up head to head and shoulder to should for star planks.  If you haven’t done these before, they are traditional planks but your hands and feet are a little bit further a part (thus the “star”).  This wider base is important because you are going to alternate reaches.  Start by reaching across with your entire RIGHT arm to your partner’s RIGHT arm.  Continue the right and left rotation maintaining a tight core.  The higher your butts lift the easier it is.  The lower your butts drop the more difficult.  However, never, slump your back.  The lowest your butt should drop is in line with the shoulders.


Ending Stretch (FIVE MINUTES)-


Stretch on your own. 

We like a series of stretches for the upper body and lower body. 

Or, add 30 minutes of cardio before your stretch. 

Walk, bike or run til you are done! 

But, do it together.