The Beginner's Guide to Buddy Training
Have you ever had a workout partner yell “you got this!” as you pushed through to a new record in the weight room, ran side by side with your friend for your last mile, or celebrated with a personal trainer after reaching a new milestone?
These special moments show what we always like to say: fitness is better together.
A great workout buddy can keep you motivated, push you to your limits, and hold you accountable at every step of your journey.
In our AG Fitness Buddy Training program, we see training partnerships spark real progress and pure joy as members team up for workouts that stick.
If you’re ready to turn your next hang into a gains-filled adventure, try these AG Fitness sample exercises and book a session below!
1. Weighted Sled Push
This lower-body power movement builds strength in the quads, glutes, and calves while getting your heart rate up.
- Partner A pushes a weighted sled down the turf, for 15-20 yards.
- At the finish, switch places so Partner B pushes the sled back.
- Keep reps controlled and focus on leg drive.
2. Partner Medicine Ball Sit-Ups
A simple upgrade to traditional sit-ups, this exercise uses added resistance to engage your core.
- Lie facing your partner with legs in a butterfly position.
- One partner performs a sit-up and hands the medicine ball from the top to the other.
- Alternate reps back and forth.
Pro Tip: Keep your lower back neutral as you sit up and pass the ball.
3. Partner Medicine Ball Toss + Burpee
A fast-paced, full-body exercise that challenges your strength and endurance/
- Stand side by side with your partner, facing the same direction and a few feet apart.
- Partner A rotates away from Partner B, then explosively twists back to perform a lateral medicine ball pass to Partner B.
- Immediately after the pass, Partner A drops into a burpee while Partner B prepares to return the ball.
4. Quarter Squat Banded Pallof Press with Lateral Walk
This movement builds core strength while engaging hip and glute muscles.
- Partners face each other holding opposite ends of a resistance band, creating tension between you.
- Both perform a quarter squat and press the band straight out in front of the chest, resisting rotation.
- One partner then takes controlled lateral steps while the other holds their position and maintains steady tension on the band.
- Switch roles, then turn to face the opposite direction to keep both sides evenly trained.
Pro Tip: Resist rotation with your core engaged.
5. Plank Sandbag Pull-Through
An essential core exercise variation that improves stability and shoulder strength.
- Begin in a high plank facing each other with a sandbag between you.
- One partner pulls the sandbag across the body under control.
- Pass the sandbag back and repeat.
Try Buddy Training at Asphalt Green
If you’re looking for more ways to train with a workout partner, AG Fitness Buddy Training can help your dynamic duo make the most of your workouts. Our program allows you to choose from our master, pro, or personal trainers for expert workouts that can spark progress in your journey.
