Partner Workout - Dumbbells Only

Got a workout buddy you love to train with? This one’s for you. Partner workouts are a great way to keep motivated and accountable, and even better, you get to catch up with a mate, your other half, or make a new friend whilst doing something that makes you feel great.

This is a partner pyramid workout. The reps are a pyramid format, in that the number of reps goes up until it reaches a peak (in this case, 60 reps), and then back down again. This workout is for time, so with your partner you’ll work through the full workout as quickly as you can, of course, whilst maintaining good form. You can make note of your time, and either test it again some time later to see if you both can go faster, or see if you can beat your time with a different partner.

The reps can be broken down however you and your partner choose, and performed in a you go, I go format. You’ll work through each exercise at each rep target, before moving onto the next block of reps, so you’ll complete 20 reps of all the exercises, then 40 reps of all the exercises, then 60 etc. For example, as a partnership (you go, I go) you’ll complete 20 reps of DB alternating snatches. You’ll then move on to 20 reps of DB OH walking lunges, then 20 push ups and so on until you finish 20 reps of DB dual hang clean and press. You’ll then start from the top but this time working through 40 reps of each exercise.

And just to spice things up a little further, we’ve added an E3MOM (Every 3 Minutes On the Minute) element to this workout too! So start a timer, and with your partner, immediately complete 5 synchro DB devils press. Once completed, one of you then gets straight to work on your 20 reps of snatches. Keep the timer running throughout the entire workout, and every 3 minutes, stop where you’re at and come together with your partner to complete your 5 synchro DB devils press.

It’s sweaty, it’s spicy, and like all good partner workouts, it’s fun (if it’s not, blame your partner, not the workout ;)

The Workout

Equipment required: A set of dumbbells (DB) each‍

Workout length: For time

20-40-60-40-20

*E3MOM (including minute 0) - 5 synchro DB devils press

DB alternating snatches

DB OH walking lunges

DB Russian twists

DB dual hang clean and press