10 Minute Partner Conditioning Workout

BALL TANDEM PUSH UP

2 MINUTES

1

Begin in full push up position, facing your partner.

2

Put your right hand on a ball.  Lower into a push-up together, bending elbows 90 degrees.

3

Return to start.  Roll ball over to your partner so she can perform the push up with the ball.

4

Do another push-up.  Repeat on left.  Continue, alternating sides.

COACHING TIPS

A medicine ball is best, but you can also use a basketball, volleyball or soccer ball.

CONDITIONING EMPHASIS

Delts, Chest, Biceps, Triceps and Core

QUAD BURNERS

2 MINUTES

1

Stand facing your partner with your feet shoulder width apart & grab each other's hands.

2

Bend your knees to a 90 degree angle so that you are in a deep squat position.

3

While still holding your partner's hands, lift your leg off of the ground while keeping a deep squat on the right leg and tap your partner's foot.

4

Return your left leg to the ground and repeat the movement with your right leg.  Alternate between left and right until time is called.

CONDITIONING EMPHASIS

Glutes, Quads, Hamstrings and Core

ALTERNATING LEG CIRCLES

2 MINUTES

1

Both partners lie down on their backs with heads facing away from each other.

2

Place arms straight by sides, palms down flat on the floor.  Engage core and push lower back to the floor.  Lift shoulders slightly off the ground.

3

Partner 1 begins with feet together, legs straight, and raised at a 45 degree angle from the floor.

4

Partner 2 begins with feet separated in a small straddle, legs straight and hovering off the floor.

5

When time begins, Partner 1 brings legs straight down towards the floor, before feet hit the ground, straddle legs and bring both feet out to opposite sides and circle back up to starting position (right foot circles to the right and left foot circles to the left). 

6

When time begins, Partner 2 straddles legs out (right foot circles to the right and left foot circles to the left) and lifts legs up so feet are together at a 45 degree angle from the floor.  Drop feet towards the floor and return to starting position.

CONDITIONING EMPHASIS

Abs & Obliques

HOP OVER & PLANK

2 MINUTES

PARTNER #1

PARTNER #2

1

Get into a low plank position (on your elbows).  Make sure your core is tight and your body forms a straight line.

1

2

Squat down.

Explode up and forward to jump over your planking partner.

CONDITIONING EMPHASIS

Partner #1 - Full body is engaged
Partner #2 - Quads, Glutes, Hamstrings & Calves

CHAIR POSE & TRICEP DIPS

2 MINUTES

PARTNER #1

PARTNER #2

1

Get into a narrow squat position with your partner in front of you.

1

Lean back and rest your palms onto your partner's knees (just above the knees).

2

Extend your arms up and in front of you to make them an extension of your spine.

2

Supporting yourself on your feet, perform tricep dips (bend the elbows and straighten them).

CONDITIONING EMPHASIS

Partner #1 - Core, Glutes, Delts, Quads & Hamstrings

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