- One of the best ways to get a quick workout in with a partner and add some friendly competition is to set up a circuit of 3-4 exercises and try to perform a few rounds of each as fast as possible. For example, you and your partner could perform squats, push-ups, box jumps, and bent over rows all in succession and repeat 4 times for 4 total rounds. You would determine the number of reps of each exercise that are to be performed before you begin the workout. Try to pick exercises with a rep scheme that take about 20-30 seconds to perform.
- As far as starting the workout, I like to have one person start on the first exercise while the partner starts the workout on the third exercise. The goal, though, would be to catch up with my partner. Having the exercises spread out helps to make each person have to push harder to catch the partner.
- When setting things up in a circuit, you need to be mindful of the space and equipment that is available. Usually it’s best to have a combination of exercises that both need equipment and don’t. So push-ups, body weight squats, jump rope, and even crunches and other ab exercises are good fillers to add in addition to exercises that need equipment. Bench press, pull-ups, squats with weight, deadlifts, overhead press, barbell rows, and dumbbell rows are great exercises to put in that require equipment. It all depends on what space you have available and what equipment you have available at the time. You can get a great workout just with performing body-weight exercises though so don’t be discouraged if you don’t have access to a lot of equipment at the time.
-Nick, University of Tennessee Health Science Center