No lie. It’s what you need to unlock the potential in your sweat sessions.
“There’s a special magic that I witness with the duos I work with,” says trainer Ashley Borden. “Both people work much harder than they would on their own, and there’s organic camaraderie and competition that bubbles up in the moment.”
Another plus: “There’s less focus on personal failing and more of a desire to crush a workout as a team,” says Borden.
And research backs her up. When study participants were told they were working to achieve a score as a pair, teammates exercised up to 200 per cent longer than those going alone, according to Michigan State University researchers. But the perks don’t end with amped-up intensity; a fitness buddy elevates the fun factor, too. Think about the boost you get from a quick high five or word of encouragement.
And those job-well-done, you-go-girl vibes? They do more than make you smile. Emotional support in a workout can actually get you to exercise more often, according to a University of Aberdeen study.
But if you don't have a buddy nearby, don't despair. You can connect from afar! With something like the Samsung Galaxy Watch Active and the Samsung Health app you can join a range of global challenges with thousands of people around the world (including any long distance BFFs who are signed up), which will encourage you to hit milestones and earn rewards for your efforts.
This workout designed by Borden consists of five mini challenges, which make up a circuit that will strengthen your arms, shoulders and back, sculpt your thighs and glutes, tone your core and boost your cardio. Grab a girlfriend and get started.
1. PARTNER PULL-UPS
(a) Start a timer. Loop a resistance band around a chin-up bar; place your knees in the loop and grab the bar with an overhand grip, arms straight. (b) Bend your elbows and pull your shoulder blades together to pull your chest towards the bar. Slowly return to start. That’s 1 rep. Do 8 reps, then rest for the remainder of the minute. At the start of the next minute, repeat the pattern, for 8 mins total. Nicely done.
2. TEAM BURPEES
(a) Stand with arms at your sides. (b) Squat to place your hands on the floor and quickly jump feet back into a push-up position. (c) Bend your elbows to lower your chest towards the floor. Reverse the movement to return to standing. That’s 1 rep. Do 25 in total. If either of you needs to pause, hold a glute bridge together until you’re both ready to start again. You’ve got this
3. TEMPO STEP-DOWNS
(a) Stand on a box or bench, feet together and hands on hips. (b) Slowly bend your left knee to step down and touch the floor with your right foot. Quickly step back up to the starting position. That’s 1 rep. Switch legs and repeat on the other side; continue alternating, keeping pace with your partner, for a total of 40 alternating step-downs.
4. OVERHEAD PLATE-HOLD CHALLENGE
(a) Grab a heavy weight plate and hold it with both hands at arm’s length. Keeping legs straight and core tight, raise the weight directly overhead, arms next to ears. Face each other and compete to see who can hold the longest.
5. FOLLOW-THE-LEADER CARDIO
Agree on a piece of cardio equipment (bike, rower, treadmill, elliptical, stair-stepper) and grab two next to each other. Partner A sets a pace that’s challenging for both to hold for 1 minute. Rest 1 minute. Partner B sets the pace for 1 minute. Rest 1 minute, then continue for 16 more minutes. Can you keep up?
These celebs are also massive fans of training with a buddy...