7 Types of Exercises To Do With a Friend

When you’re on the verge of quitting, having a training partner is even more critical since they may help you rediscover your motivation. A fitness competition amongst friends can help you push each other and push your body to its limits.

A tough workout can be particularly difficult to do on your own if it’s chilly and dark outside. With a partner (male or female), you have more options for motivating yourself. Even if your goals seem impossible, your training partner can give you the motivation you need to stick with them. 

Here are seven exercises to do with your friend:

Squat jump

Stand facing your partner with two resistance bands in hand. To create some stress, have each of you grab both bands (one in each hand) and extend your arms straight out in front of you. As you slowly crouch down, engage your core and jump upwards at the same time. As you come to a soft stop, perform another squat.

Chest press with resistance band

Make a backward loop with a resistance band by holding both ends. When your partner is behind you, have them hold the looped end of the band while they step back until the band is taut. Slowly make a 90-degree bend in both arms at the elbows. As you take a stride forward, rotate your palms toward the floor and extend both arms fully in front of you. Step back and bring your elbows to a 90-degree angle before repeating the exercise. After you’ve completed a few sets, switch places with your training buddy. For exercises like this, you should always make sure you have the right supplies. Getting the right fitness equipment will even help you and your friend reach your goal easily and faster. 

Overhead pass with squat.

Put your backs to your partner’s and leave about an inch between you two. Pass a medicine ball back and forth to your partner while holding it aloft. You and your buddy will then do a squat together while they lower the ball to the floor. It should be rolled back and forth between your legs until your partner returns to the starting position when you’ve completed a few sets with your partner, exchanging positions so that you both take a turn lifting and rolling the ball. You must make sure to have a gym mat so the floor will not hurt your backs in case this exercise goes south. 

Sit-up pass

Each partner lies on their back with their knees bent and their feet flat on the floor. Afterward, one of you will hold the medicine ball in an overhead position. At the top of the movement, do a sit-up, pass the ball to the other person, and then come back down to the floor together. Before resuming the sit-ups and passing the ball back and forth, the partner with the medicine ball taps it on the floor behind them.

Push-up top with shoulder

Face your partner and do a push-up together while both of you are in a high plank position. When you reach the peak of your push-up, use your right hand to tap your partner on the left shoulder while your companion does the same: alternate shoulder taps and hand taps throughout each push-up. For a friendly competition, see who can tap their shoulders the most while remaining as long as possible. While having a good time, you’ll both be building muscle in your arms and core. 

Bodyweight squat

Face your companion while standing at arm’s length away. Hold each other’s forearms loosely while keeping your hips and feet at a comfortable distance from one another. Squat together as a group and hold the position for a few seconds after your thighs are parallel to the floor. Then get back up and do it again.


Tennis is a great way to spend time with friends, have some fun, and improve on your communication and team skills all at the same time. If you’re in a team or playing doubles, you’ll develop trust and chemistry by following the same set of rules and working together. Having a common interest makes it simpler to connect with others, and taking part in the activity provides ample opportunity for socializing.


Participating in a workout routine with someone you care about can help keep you motivated while making it more fun. When you work out with a buddy, you’re more likely to stick with it since you have company. As a bonus, it’s a terrific way to make new friends.

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Christophe Rude

Christophe Rude

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