BFF Workout

If you loved the partner workout we recently shared, grab your bestie and try this *new* BFF workout built for two that focuses on a combination of cardio, strength, and core.

Our fitness experts put together this 5-move partner workout you can do anytime, anywhere; make it a date, have fun, and have a good workout, whether you have 10 minutes or 30+.

partner workout video

The Exercises

  • Mirror Me
  • Single Arm Squat & Rotation
  • Push-Up & High-Five
  • Lateral Lunge & Single-Leg Deadlift
  • Side Plank Reach Under

The Workout

Do ten reps of each exercise listed above; repeat the entire workout 2-3 times through. If you a short on time, repeat 1-2 times; some movement in your day is better than none, even if you only have 10 minutes to sneak in!

Let's Get to It!

1. Mirror Me

Face your partner and decide who is going to be the “leader” and who is the “follower”. The leader should do any exercise (Move A) of her choice. The follower should mirror/repeat the leader’s movement. Now the leader should do Move A & add a new move (Move B). The follower should repeat Move A & Move B. Continue until you have added 5 moves to the chain. Then switch roles so the follower becomes the leader.

2. Single Arm Squat & Rotation

While facing your partner, hold each other’s right hands & stand with your feet hips distance apart. Bend your knees, sit your hips back, and lower into a squat. Circle your left arm up and back so that you are rotating to look over your left shoulder & hand. Retrace your arm overhead and back to the center to face your partner. Stand up & switch to holding your left hands & circling your right arm into the rotation. Repeat this series 8 times on each side.

3. Push-Up & High-Five

Start on the ground with your hands under your shoulders and knees under your hips. Straighten your legs behind you into a full plank; Bend your knees so your hips remain where they were & no weight/pressure sit on your knee caps or choose to stay in a plank with straight legs. Bend your elbows to lower your chest to the floor for a push-up. Return to the top, keep your hips still (no rocking!) and high five your partner with your right then left hands. Repeat the push-up series 8 times.

4. Lateral Lunge & Single-Leg Deadlift

Face your partner, step out with your right leg, bending only your right knee, & step together as you take your partner’s hands. Lift your right leg behind you & tilt with a straight spine towards your partner, angling just slightly to your partner’s shoulder. Return to standing with your hips returning to face your partner again before stepping out into your lateral lunge to repeat the series. Complete 8 on each leg.

5. Side Plank Reach Under

Both partners should start in a side plank facing the same direction. Partner A (in the front) lifts her top arm to the ceiling & then reaches under her torso for her partner. Partner B high fives Partner A so that Partner A can return to her side plank with her arm lifted. Repeat 8 times before changing positions. Don’t forget to change sides as well!

Grab a date and get moving! Be sure to share your workout with us on IG & FB - tag us @FIT4MOMGQ and use the hashtags #FIT4MOM #strengthinmotherhood

PS - Check out our other partner workout here.

Your first in-person FIT4MOM class is always free*! We see your motherhood, and we welcome you to our mamahood sisterhood...whether you're coming to class on 2 hours of sleep, with hair full of baby spit-up or dry shampoo, a toddler who has meltdowns, or a baby who is fighting their nap schedule, we get it. Find your mom tribe within our FIT4MOM village; find a location near you here. (We have locations nationwide and can't wait to meet you!)

*Free class offer is for new members only who have never previously attended a FIT4MOM class or had a previous F4M membership.