Working out with a friend is fun, motivational, and a great way to try out some new exercises together!

What you will need: A long resistance band and a medicine ball.

1. Resistance Band Chest Press
   Get your workout buddy to stand in front of you holding both ends of a resistance band with the band loop hanging loosely behind them. For balance, they can step one foot forward into a slight lunge. You will then act as the anchor by holding the band loop behind them and stepping backwards until there is tension.
   
   Allow your friend to raise both hands to the sides of their body. Elbows at 90 degrees so that their biceps, elbows, and forearms are parallel to the floor. Keeping their core tight, your friend will then push forward with their arms until they are in full extension, and then slowly return to the starting position.
   
   Reps: 8-12, then switch.
   
   
2. Band Jump
   Start with your friend standing in front of you, both facing the same direction. Loop the resistance band around your workout buddy's waist whilst you hold one end in each hand. Get your friend to walk forwards until there is slight tension in the resistance band.
   
   Both stand with knees slightly bent and hips slightly back for stability. Your friend will then bend their knees, keeping their core tight and hips back before exploding forwards. Encourage them to jump as far as they can go, landing lightly on their toes. Then return to the starting position.
   
   Reps: 8-12, then switch.
   
   
3. Squat With Rotational Press
   Stand back to back with a little bit of space in between each other. Both get into a low squat position with your thighs parallel to the floor. This is the position you will hold for the whole exercise.
   
   Your friend will then hold a medicine ball by their chest, rotate using their torso, and hand the ball to you on their right side. You take the ball by rotating your torso to the left. After taking the ball, quickly rotate and pass it to your workout buddy on the right. Try and get a good momentum going while maintaining your squat.
   
   Reps: 8-12 in one direction, then change.
   
   
4. Sit Up Pass
   Both lie on a mat face up with your ankles overlapping (facing each other). Keep your knees bent and your feet flat on the floor. Your workout buddy will hold the medicine ball with their arms extended overhead. They will then contract their abs and sit up to face you, bringing their arms and the medicine ball up.
   
   You will do the same movement without the ball to meet them in the middle. They will then pass you the ball and you will both lower to the starting position. This time you will hold the medicine ball with your arms extended overhead and complete the same sit-up movement, meeting in the middle again.
   
   Reps: 10-15 sit-ups.
   
   
5. Wheelbarrow Push-Up With Squat
   It's a bit like a wheelbarrow race but without the falling over part! Your workout buddy starts in a high plank position with their arms straight and their core tight. You will then stand by your friend's feet carefully lifting their ankles one at a time until you're in a wheelbarrow position.
   
   Your workout buddy will then lower into a push-up. At the same time, you will lower into a squat while still holding their ankles. Both slowly come back up to the starting position.
   
   Reps: 8-12, then switch.
   
   

These exercises are perfect to try with a friend during our Buddy Week this week! Don't forget, friends and family also pay NO JOINING FEE* on our Flexible Monthly membership until 31st October. Click here to sign them up on our website today: https://www.fitness4less.co.uk/join/new

*Pay no joining fee on our Flexible Monthly membership until 31st October 2021. Offer is automatically applied at the online checkout.