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Partner Workouts

Book Description

Grab a partner and get fit! Partner exercise has never been more popular. The growth of Crossfit Partner WODs (workout of the day) and partner group fitness classes demonstrates just how fun-- and effective-- workouts with two people can be. Partner Workouts is a helpful, 4-color book that teaches you, step-by-step, how to perform 70 exercises that actively engage your partner, either directly as resistance or indirectly for stability/balance. Ideal for both men and women, Partner Workouts includes 40 programs that put those exercises into routines for any and every day.

Table of Contents

  1. 1 Getting Started
    1. Introduction
    2. Assess Your Level
    3. How to Use This Ebook
    4. Choosing a Partner
    5. What You’ll Need
    6. Anatomy
    7. Basic Positions
    8. Warming Up
    9. Cooling Down
    10. Recovery
  2. Resistance Exercises
    1. Level 1
      1. Squat & Resistance Band Sprint
      2. Side Lunge & Twist
      3. Superman Lats & Biceps Curls
      4. Reverse Lunge & Triceps Extension
      5. Weighted Plank & Dumbbell Row
      6. Weighted Plank & Triceps Extension
      7. Resistance Band Chest Press & Row
      8. Squat, Reach & Pass
      9. Stability Ball Situp & Pass
      10. Sliding Chest Pass
    2. Level 2
      1. Floating Plank & Shoulder Press
      2. Bear Crawl & Static Row
      3. Lateral Medicine Ball Toss
      4. Unstable Pushup & Medicine Ball Roll
      5. Wall Squat & Medicine Ball Situp
      6. BOSU Squat & Resistance Band Row
      7. Wall Squat & Overhead Dumbbell Shoulder Press
      8. Leg Throws
    3. Level 3
      1. Power Plank & Chest Press
      2. BOSU Pushup & Shoulder Squat
      3. Stability Ball Reverse Curl & Triceps Rollout
      4. Coordinated Stability Ball Hamstring Curls
      5. Coordinated Stability Ball Lunges
      6. Weighted Plank & Dumbbell Chest Press
      7. Stability Ball Situp & Medicine Ball Pass
  3. 3 Assisted Pairings Exercises
    1. Level 1
      1. Back-to-Back Squats
      2. Resisted Shoulder Press
      3. Coordinated Lunges
    2. Level 2
      1. Wall Squat & Dip
      2. Wheelbarrow Walk
      3. Wheelbarrow Squat & Pushup
      4. Leg Press
      5. Alternating Getup
      6. Modified Pullup
      7. Plank & Bent-Over Row
      8. Plank & Bridge
      9. Bridge Hold & Dip
      10. V-Sit Adductor & Abductor
    3. Level 3
      1. Assisted Pistol Squat
      2. Wall Squat & Bulgarian Split Squat
      3. Kneeling Hamstring Curls
      4. Twisting Squat & BOSU Pushup
      5. Situp to Square Pike
      6. Handstand Shoulder Press
      7. Elevated Pushup & Chest Press
      8. Assisted Plyometric Bulgarian Split Squat
      9. Double Bridge
      10. Weighted Plank & Lateral Hops
      11. Linked-Leg Pushups
      12. Fireman’s Carry
  4. 4 Stability Exercises
    1. Level 1
      1. BOSU Reaction Taps
      2. Double Dancer Pose
      3. Standing Backbend
      4. Hand-Supported Double Boat Pose
      5. Chair Pose on Toes
      6. Double Tree Pose
    2. Level 2
      1. King of the BOSU
      2. Pedaling BOSU V-Sit
      3. Stability Ball Plank
      4. Warrior III Leg Lifts
      5. BOSU Arm Wrestling
      6. Pushing Side Planks
      7. Downward Dog Handstand Pike
      8. Single-Leg Stability Ball Battle
    3. Level 3
      1. Side Plank & Hip Adduction
      2. Stacked Plank
      3. Kneeling Balance & Pass
      4. Stability Ball Balance & Jab
      5. Flying Bird Pose
      6. BOSU Ball Battle
  5. 5 Programs & Workouts
    1. Level 1 Program
      1. Short Circuits and Circ-HIIT
      2. Strike a Balance and 4x4 Challenge
      3. Twisted Tabata and Lower-Body Burner
      4. Upper-Body Burner and Core Blitz
      5. Cellular Excitation and Come on Strong
    2. Level 2 Program
      1. The Countdown and Steady Cycle
      2. Hang in the Balance and Power of 10
      3. Perfect 10 and The Heart Racer
      4. Hard Core and Butt Blaster
      5. The Push & Pull and The Spider
    3. Level 3 Program
      1. Next-Level HIIT, Sweat Social, and Balancing Act
      2. Quick & Dirty and Guns & Buns Countdown
      3. Chest & Abs, Toasted, and 45-Minute Pyramid
      4. Tabata Master Class
      5. The Crucible
  6. About the Author and Acknowledgments