Be Well Workout of the Week: Muscle-Blasting 30-Minute Partner Workout

This week’s workout is most fun when done with a buddy. You and your partner will take turns sprinting and doing a circuit of exercises (and cheering each other on!), with each round taking a total of six minutes: three minutes of sprinting and three minutes of exercises. Before you cry at that thought though, know that each three-minute segment of sprinting will be broken down into 30-second intervals. So, while one partner is doing the below circuit of six exercises for 30 seconds each, the other person is will be doing three minutes of sprinting, sprinting for 30 seconds and recovering for 30 seconds, before switching. Because this workout just requires a set of dumbbells, it’s probably best done outdoors, where you have room to run.

The goal is for you to make it through the entire circuit five times. Like they always say, friends who sweat together stay together — or something like that! (But don’t worry: If you can’t convince anyone to sweat through this workout with you, you can always do it solo!)

Be Well Workout of the Week: Muscle-Blasting 30-Minute Partner Workout

Instructions: Complete circuit 5 times
Do each exercise for 30 seconds.
Squat with overhead press
Plank row
Single-leg dead lift on left leg
Single-leg dead lift on right leg

30-second sprint:: 30-second recovery X 3

Explanation of exercises:
Click links for how-to videos. 

Squat with overhead press: Hold free weights at your shoulders, and do a squat. As you stand back up, press the weights over your head.  Return them to your shoulders as you squat back down.

Plank row: In a push-up position with your hands on free weights, row one weight up and back, keeping your hips square to the floor and squeezing your shoulder blade. Lower and repeat on the other side.

Burpee: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, lower to the ground, bring your feet back in, and stand up.

Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.

Single-leg dead lift: Holding dumbbells or a kettlebell, hinge forward at the hips, keeping a very straight spine and a slight bend in your right knee. Lift your straight left leg behind you and hinge until your upper body and left leg are parallel to the floor. Rise back up to standing and repeat.

» Did you complete this week’s BeWOW? Tell us how you did in the comments! Or,  feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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