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Make It A Gym Date: 7 Move Partner Workout

This dynamic workout from Gold’s Gym Fitness Expert Andy Coggan will help you and your partner get strong together.

by goldsgym

Power couple Ronnie and Shelli Franklin use their partner workouts to feel good about themselves individually so they can encourage and motivate each other.

“We both use fitness as a balance to hectic schedules and changes in life,” Ronnie says.

“Working out is an activity that we both love and can do together,” Shelli agrees. “It also helps us to be the best versions of ourselves, and I think that positively impacts our relationship.”

See the pair take on this workout developed from our Gold’s Gym Fitness Experts.

The exercises:

  Side Shuffle with Medicine Ball Toss
  Reach-and-Touch Plank with Push-Up
  Squat Jumps with High-Fives
  Wheelbarrow Rows
  Seated Back-to-Back Medicine Ball Twist
  Linked-Arm Pistol Squats
  Leg Circles

These GIFs were created prior to the COVID-19 pandemic. Please follow all local guidelines for mask usage when completing these exercises in-gym.

The workout:

Side Shuffle Toss

Side Shuffle with Medicine Ball Toss

Facing your partner and holding a medicine ball at your chest, begin doing a high shuffle to the side by taking a big lateral step and follow with your back foot moving to the side. Complete the lateral shuffle 10 yards throwing the ball back and forth to your partner as you go, and reverse direction for another 10 yards to get the other side. Use a light medicine ball (4-10lbs) and stand about 5 feet away from your partner as you shuffle.

Goal: 3 sets of 10 yards each direction or 20 steps each way

Reach and Touch Plank

Reach-and-touch plank with push-up

While facing one another with 1 foot between both of you, each partner holds a plank supported with arms fully extended and body in a straight line from head to toe. From this base, both partners will perform a push-up, return to the starting position, lift their right hand and reach toward the opposite shoulder of their partner. Put your right hand to the floor, complete another push-up and then repeat the reach, this time using your left side.

Goal: 3 sets of 10-15 Reps Total Between Both Partners

Squat Jump with High Five

Squat jumps with high-five

Start in a squat position with your feet shoulder-width apart and your arms extended parallel to the floor facing your partner. Swinging your arms down and back, jump as high as you can, and high five your partner at the top and come down with your knees bent. Jump again with no rest.

Goal: 3 sets of 10 Reps

Wheelbarrow RowWheelbarrow Row

Wheelbarrow partner rows

Begin with your partner in a plank position on their hands, facing away from you. Stand between your partner’s feet and hold their legs by the ankles as you position yourself in a bent over row position, hips pushed back, back flat, your partner’s feet outside your knees. From this starting position pull your partners legs up toward your body and then slowly lower down before repeating for reps.

Goal: 3 sets of 10 Reps

Seated Ball Twist

Seated back-to-back medicine ball twists

With a medicine ball, sit back-to-back with your partner with knees bent and heels on the ground. Hold this position throughout the exercise. Your partner should hold the medicine ball at chest height and, rotating from the upper torso, hand the ball to their right side. You will need to rotate left to receive the ball and then rotate to the opposite side, so your partner can accept the ball once again on their left side.

Goal: 3 sets of 10 per side (20 Total)

Linked-Arm Pistol Squat

Linked-arm pistol squats

Stand facing your partner either holding opposite hands or grasping each other’s wrists/forearms. Raise the same side foot as your partner and lean back a bit before sitting back and down into a single leg squat. From the bottom press up into a standing position being sure to push through your whole foot. Squat down as low as you are comfortable with and try to match your partner.

Goal: 3 sets of 10 per leg (20 Total)

Leg CirclesLeg Circles

Leg circles

Sit on the floor facing your partner while you both lean back supporting your bodyweight with your hands pressed into the floor behind your hips. Your legs should be close enough that your feet and ankles overlap for the exercise. To begin raise your legs up in the air with your feet together, and complete concentric circles as your partner simultaneously completes circles around your legs. Make sure to avoid making contact and increase the size of your circles to make the exercise more challenging!

Goal: 3 sets of 16 reps (change direction of circles halfway)

Planning your next gym date? Try this partner workout and share your sweaty selfies with us on Facebook, Twitter and Instagram. Tag @goldsgym and use the hashtag #goldsgoals.


More partner workouts:

J-Lo and A-Rod-Inspired Upper Body Workout
Fitness for Two: 5 Exercises From a Power Couple
More Love, Less Handles: Couples Edition



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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