Get buff with a buddy

Pair up for these super-circuits to double your strength, toning and cardio – and double your fun.

 

Being part of a happy, longlasting relationship can be a challenge. But we can help. Here's your new mantra for 2011 – the couple who sweats together stays together. Today we have put together five partner challenges for you and your nearest and dearest. Of course, you can also do it with a friend. Mix up your training by giving this program a go every couple of weeks and see if you can better your scores.

1. Boxing relay

Why? Boxing tones the upper body. The extra two exercises ramp up the cardio.
What you need: Boxing gloves, preferably a boxing bag and a small step or stool.
How? Partner 1 completes 50 hard punches, followed by 5 burpees (squat, hands to the ground, jump your feet back, keeping your body straight, then jump your feet in and stand up) and then 5 jumps onto the step. As soon as partner 1 has finished, partner 2 starts.
The challenge: How quickly can you do 10 full rounds (5 sets each)?

2. Step-up and push-up circuit

Why? An upper- and lower-body strength endurance test.
What you need: A bench or high step and possibly a mat.
How? Partner 1 starts on the step-ups (place your foot on the step, move the other thigh forward until the knee is hip height, at a right angle and in a running style, then touch the foot back to the ground and go straight into your next rep). Do 20 reps on the right leg and then 20 reps on the left. Meanwhile, partner 2 does as many push-ups as they can. As soon as partner 1 has finished their last rep, partner 2 stops and records their push-up total. Swap exercises.
The challenge: 3 to 5 sets of each exercise. Which of you can do the most push-ups?

3. Prone hand touches

Why? A bridge is everyone’s favourite core exercise. By adding movement, you increase the demand on your core.
What you need: No equipment necessary.
How? Both partners assume a push-up position on their toes, facing each other. To make it a little easier, spread your feet wider than shoulder-width. Engaging their core and locking their torso and hips in position, both partners raise their right hands and clap their palms together, then place the hand back on the ground and repeat with the left hand.
The challenge: 5 sets of 20 reps. Rest for 30 seconds between each set.

4. Skipping relay

Why? A version of high-intensity interval training.
What you need: Two ropes, one stop watch and a notepad.
How? This is a 10-minute challenge. Partner 1 skips as fast as they can for 1 minute. Once finished, they record their total number of skips. As soon as partner 1 is finished, partner 2 starts. Keep alternating turns on the minute until you reach
10 minutes (5 attempts each).
The challenge: How many skips can you do in 10 minutes? Add the scores together and calculate your total. Anything over 1500 is a good score and over 1800 is a great score.

5. Squat and sit-up relay

Why? Two super-circuit exercises combine to tone your legs, butt and core and add a cardio component.
What you need: Two benches and a medicine ball.
How? Stand facing each other with a bench behind each of you. Partner 1 holds a medicine ball or a similar weight (about 5kg). Start the clock and partner 1 squats, sits on the bench, lies back, then sits up again, stands up and passes the ball to partner 2, who repeats the movement.
The challenge: Do as many reps as you can in 1 minute. Rest for 1 minute and then do as many reps as you can in 2 minutes. Rest 1 minute and then do as many reps as you can in 3 minutes. Rest 1 minute and then do as many reps as you can in 2 minutes. Rest 1 minute and then do as many reps as you can in 1 minute.