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The BFF Workout You and Your Bestie Need to Try

Celebrate National Best Friend Day with these ultimate partner workout challenges created by celebrity trainer Melissa Alcantara and fitness influencer Karina Elle

by goldsgym

Melissa Alcantara, celebrity personal trainer, and fitness influencer Karina Elle designed a foolproof BFF workout to get you and your friends in shape for summer just in time for Gold’s Gym BFF Week (#GOLDSBFF), June 8-14. This workout, approved by Gold’s Gym fitness experts, is designed to be done anywhere, with just your bodyweight, a medicine ball, and your bestie.

Follow along with the videos below. The moves are demonstrated by two super fit BFFs, fitness instructors Esmey Leon and Sheena Jayne Martin, who were filmed by videographer and trainer Bryan Wesley Williams. 

GOLD’S BFF Workout


Try each of the following, going 10-20 yards for each move: jog, high skip, lateral shuffle, walking lunge with twist and reach, inchworm and broad jump. Complete two rounds of each before moving to the workout.


Buddy squat and toss with medicine ball

This works your legs, glutes, arms and shoulders. Stand a few feet away from your partner. Hold the medicine ball held at chest height. Both of you squat down to below parallel and then come up. Toss the ball to your partner. Repeat, alternating who has the ball, with no rest in between.

The goal: Do two sets of 15 reps.

Side-by-side plank with a rolling medicine ball

This works your abs, lower back and hips. Set up a couple feet away from each other in plank position (on your hands), head to head. Hold the plank for 60 seconds, while rolling a medicine ball back and forth and alternating the arm that you use to catch and return the ball. Try not to shift your body much as you lift up off your hand to move the ball.

The goal: Do this for 60 seconds, rest for 30 seconds, then do this for another 60.

Alternating lunge jumps

This exercise engages your legs, glutes and core. For this movement, try to keep your partner going and on pace. Start in a lunge position with each knee at 90 degrees. Explosively push up out of the lunge, jumping in the air and switching your front foot with your back foot. Drop into a lunge under control and reverse the movement again, repeating until you have completed 10 reps with each leg.

The goal: Do two sets of 10 reps.

Medicine ball sit-up with pass

This works your arms and abs. Lie down with your feet facing each other and lower legs interlocked. One partner will start with the ball. Sit up and pass or hand off the ball to your partner. Repeat, going up and down, passing the ball until each partner has passed 15 times.

The goal: Do two sets of 15 reps.

You go, I go burpees

This works your entire body. Alternate performing burpees with your partner — one person doesn’t go until the other has completed a full rep. You’re done with a set when each partner has completed 10 reps.

The goal: Do two sets, resting for 30 seconds between sets.

Learn more about Gold’s BFF Week

Find out about our free classes during this week. Also, be sure to post a picture of you and your bestie on Instagram using #GoldsBFF and tagging @goldsgym. And get more workout suggestions on exercising with a friend on our special BFF Workout Page.




What started out in 1965 as a small gym in Venice Beach, California has since become the most well-known and traditional fitness company in the world – Gold’s Gym. Over the last 55 years, Gold’s Gym has developed into a global brand with over 600 locations spanning 6 continents. Bodybuilding greats such as Arnold Schwarzenegger, Lou Ferrigno and Franco Columbu worked out at the original Gold’s Gym, which went on to become the most legendary gym in the world. In the fitness industry, the brand enjoys cult status and universal appeal with 96% aided brand awareness. In 2020, the RSG Group acquired Gold’s Gym and integrated the brand into its portfolio, making it the global leader in the fitness sector.

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