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7 Challenges to try with your Fitness Buddy

Let the games begin.

Having a fitness buddy at the gym is a great way to reach your health goals, you’re motivated to attend the gym more and it’s far more enjoyable when you’re actually there. It also naturally adds the element of competition to your workouts, even if neither of you are willing to admit it.

Though you shouldn’t be afraid to embrace your competitive nature, it will ensure you’re both training as much as you can, so here are 7 challenges to try out and have a little friendly competition.


1.       The Hellraiser

Go hard or go home right? Well, you’ll definitely need a gym buddy for this one. With ten reps of each of the five exercises, then nine, eight and so on till you get to zero, it should take around 17 minutes to complete the lot but do take rests when you need to. The five exercises are: Unweighted squats, Medicine ball slam, burpees, kettlebell swing and thrusters.

2.       Row 1,000m In Three Minutes

The rower is a great machine for buddy challenges because it allows easy side by side comparisons, the competition with this one is for you both to row for a minute then rest for a minute, three times with the aim being 1,000m but it could be whoever does the most wins.

3.       Biceps Curls Collaboration

While one person does 15 bicep curls, the other holds their barbell in an isometric contraction with their forearms parallel to the ground and their elbows bent at a right angle. Switch after 15 curls.

4.       Six Minute AMRAPs

It’s always good to have a buddy with you for a good AMRAP session (as many reps as possible) because the temptation to ease up on yourself after a few rounds is very hard to resist when working out solo. This four-circuit workout involves doing six minutes on each round of three exercises, with three minutes rest in between.

Circuit 1 – Unweighted squat: reps 8. Kettlebell swing: reps 8. Lunge and reach: reps 5 each leg.

Circuit 2 – Reverse press-up: reps 8. Thruster: reps 8. Burpee: reps 8.

Circuit 3 – Jump squat: reps 8. High kettlebell swing: reps 8. Frog sit-up: reps 8.

Circuit 4 – Kettlebell snatch: reps 8 each arm. Jump squat: reps 8. V-sit: reps 8.

5.       Row, Row, Down You Go

One partner rows 200m as fast as they can while the other does press-ups. At 200m you switch roles and keep switching until you get to 2,000m. Record your time and try to beat it next time you work out together.

6.       Five-Minute Pyramid Challenge

This time you just have to do three exercises but there’s no rest between them and the rep count is bulked up. Do 21 reps then 15, then 9, before moving on to the next exercise: Wall ball, Box jump and Kettlebell swing.

7.       Squat Till You Drop

A straight battle of wills and lower-body endurance. This quad-shaking showdown consists of you and your partner doing ‘ski sits’. Get into a squat position with your back against a wall and then simply hold it for as long as possible. First to buckle loses, but really you’re both winners because this kind of workout is great for building strength and endurance.

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