Share this Story

The fitness buddy workout

Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets. Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. She is also...

Partner exercises

Is your favorite way to combat stress recruiting your best friend to meet you for a double latte and scone as a prelude to an afternoon of shopping? Though an effective way to boost your spirits, it probably isn't doing your thighs or wallet any favors. Friendly social interaction is certainly needed for mental health, but it can also be a boon for your physical fitness when you spend time sweating together instead of sipping coffee and nibbling a dessert. Fitness professional Sabrena Merrill, MS, shares the benefits of working out with a buddy and a few partner exercises to get you started.

Lunge with chest pass

Primarily targeting the lower body, a lunge and chest pass sequence also works chest, arm and core muscles. This exercise also improves balance and coordination. If you don't have a medicine ball, you and your partner can simply mirror each other while performing lunges.

Partner exercisesPartner exercises

Start position: Stand facing your partner with your feet hip-width apart, holding the medicine ball at chest level. Step into a forward lunge lowering your thigh parallel to the ground. As you lunge forward, your heels and front foot should strike the ground first, followed by the rest of the foot. Focus on dropping your hips towards the floor, rather than driving your hips forward. Keep your back upright.

Movement: Extending your arms straight out in front of you, chest pass the medicine ball to your partner, who is simultaneously performing a backward lunge.

Partner switch off: Your partner will then perform a forward lunge while you are performing a backward lunge, passing the medicine ball back to you. Perform for 30 to 60 seconds.

More ways a workout buddy can keep you fit

You can't lose weight alone
10 Ways to fit exercise into your day
Fun family fitness

For more information on specific exercises and partner workouts, visit

4 of 4
New in Health & Wellness

And you'll see personalized content just for you whenever you click the My Feed .

SheKnows is making some changes!

b h e a r d !

Welcome to the new SheKnows Community,

where you can share your stories, ideas

and CONNECT with millions of women.

Get Started