Do you want content like this delivered to your inbox?
Share
Share

The 4 BEST Buddy Workouts for 2019!

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Dec 15 7 minutes read

Welcome back to our 2019 "Best Of" series where we're covering some of our favorite exercises and workouts to help you crush your 2019 fitness goals.

If you missed our first installment where we covered the 15 BEST Cardio Exercises for 2019, you can check it out HERE!


There's something incredibly special that happens when someone new joins our Group Training Classes here at Dynamic.

Most come in with either no real fitness background or maybe they've done workouts on their own.

They get into their first session and are immediately immersed into the DSC community.

This is where they THRIVE.

Just imagine the real changes you could make if: 

  • You didn't have to think about what your workout was going to be
  • You had FUN during your workout
  • Working out was no longer a chore but something you looked forward to
  • Your were surrounded by people who motivated and pushed you further than you thought you could ever go
  • You worked out consistently 2-5x/week
  • You never quit your workout early again

These are the very real things that happen in our Adult Co-Ed and Women's Group classes and a BIG reason why our members have had far better results working out with other people than alone.

And the research agrees.

Studies have shown the first reason why people see better results working out with a buddy or in a group class is consistency.

Some research has even shown a 40-50% increase in workout consistency!

When you look forward to seeing your workout buddy or group, you know they are counting on you to be there, and you actually get excited to go (yes, working out can and should be FUN), accountability grows and consistency starts to soar!

The more consistent you are, the better your results will be. 

How about performance?

Studies have also shown that those who exercise with a partner or in a group setting work harder.

Not only that but they workout longer too. 

Thank you, friendly competition!

You see, we've all been there. You're working out alone, no one is around, and for any number of reasons you call it quits. Maybe you turn that treadmill off before you reached the time or distance goal you had set for yourself or skimp out on the last few reps of a set. No one is there to notice or care. 

When you're surround by people and friends something changes.

You push harder. You fatigue less quickly. You feed off of each other's energy. You do things in your workout you didn't know were possible. 

And the results are that much better!

If you're ready to crush your 2019 fitness goals, don't go at it alone. 

Grab a buddy or multiple buddies in a group training class!

To get you started, we created 4 fat-shredding buddy workouts that you're going to LOVE!

They are fast-paced and FUN! 

Enjoy!

Buddy Workout 1| Med Ball Circuit

We LOVE medicine balls at DSC. They are fantastic for a variety of reasons. 

First, they are extremely joint friendly.

Bad back? Bad knees?

No problem.

Our med ball exercises are a go-to for our members that come to us with a variety of injuries as they allow you to take stress off those joints and still get a great workout in. 

Which brings us to my next point.

They are great for getting your heart-rate up, shredding fat, and improving your reaction, speed, and coordination.

And finally, they make working out FUN!

Your Buddy Med-Ball Circuit:

  • Set a timer for 10 minutes and complete as many rounds as possible with your buddy
  • Buddy Slams x10each
  • Buddy Reverse Lunge to Chest Pass x5/side
  • Buddy Scoop Toss x10/side
  • Buddy Plank Pass x10/side
  • Buddy Burpee Chest Pass x10each
  • Repeat

Buddy Workout 2| Kettlebell Circuit

The kettlebells may take our top spot for favorite pieces of equipment.

They are great for building strength.

They are great for improving endurance and burning fat.

They are great for increasing mobility and improving posture.

There isn't much they can't do when it comes to improving your fitness. 

Like the med ball, there's an endless amount of movements you can do with the kettlebell and they are FUN best of all!

Your Buddy Kettlebell Circuit:

  • Set a timer for 10 minutes and complete as many rounds as possible
  • This is an I-Go-You-Go format where partner 1 completes exercise 1, then partner 2. Then move onto exercise 2.
  • Kettlebell Jumps x10each
  • Kettlebell Head-Cutter x10each
  • Kettlebell Clean to Reverse Lunge x5/side
  • Kettlebell Split-Stance Row x5/side

Buddy Workout 3| Dumbbell Circuit

Like the kettlebell, the dumbbell is great for improving every fitness quality possible, especially your strength.

Strength is one of, if not the most important quality for you to possess. 

It makes you better at everything else both in and out of the gym.

It just makes moving overall easier so even everyday movements and activities are improved by building your strength!

You can also train harder, and more intensely as your strength grows, leading to better results for you!

There isn't much you can't do with the dumbbells for an awesome strength training exercise like presses, rows, squats, lunges, etc! 

These are some of our favorites!

Your Buddy Dumbbell Circuit:

  • This is an I-Go-You-Go format where Parter 1 goes, Partner 2 rests, then switch
  • Set a timer for 10 minutes and complete as many rounds as possible
  • Parter 1, complete the full circuit on the right side only, then partner 2 does the same, then back to Partner 1 to complete on the left side only, etc.
  • Dumbbell Squat with Reach x5
  • Dumbell Push-Press x5
  • Dumbbell Reverse Lunge x5
  • Dumbbell Push-Up or Plank Row x5

Buddy Workout 4| Burpee Ladder

Simple. Fast-paced. Fun. Incredibly effective.

That is how I would describe the burpee ladder.

Get ready to sweat! This circuit is TOUGH :) 

Your Buddy Burpee Ladder:

  • This is an I-Go-You-Go format where Partner 1 goes, Partner 2 rests, then switch
  • Partner 1 - Burpee x1
  • Partner 2 - Burpee x1
  • Partner 1 - Burpee x 2
  • Partner 2 - Burpee x2
  • Partner 1 - Burpee x3
  • Partner 2 - Burpee x3
  • Repeat until you each get to 10, then work back down to 1. Then you're DONE! 
  • Note: If you are new to the burpee, complete them either without the push-up or off a bench/incline.
We use cookies to enhance your browsing experience and deliver our services. By continuing to visit this site, you agree to our use of cookies. More info