Fitness is more than a workout, it’s a lifestyle! Working out and being active is a passion that brings together people from all over the world. Seriously, working out together makes it way more fun! So here’s something a little extra for you. Are you up for our partner fitness challenge? Grab a partner and let’s get going!
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How exercise empowers a sense of community
What’s really serving us right now? A sense of community and moving (forward)! If you exercise regularly, you’re not only taking care of your body, but also your mental health. Exercise makes you stronger in more ways than one, and is a great way to balance out the daily grind and boost your mood. And what could be better than sharing your love of fitness with like-minded people and motivating one another? We have a few tips on how you can become part of a community through fitness:
#1 Make the city your gym
The time has finally come! The weather is getting better by the day, the sun is shining, and the temperatures are rising. So get outside and enjoy the fresh air! Besides getting an extra dose of vitamin D, you can also get some energy for your next workout. Simply move your workout outside and bring more variety into your routine. Use your own body weight, a set of stairs, tree stumps, or park benches as your training equipment. In some special gym or street workout parks, you’ll also find pull-up bars or hanging ladders, and you’ll meet like-minded people.
Our tip: Fancy an outdoor workout? We have just the right workout for you! No equipment necessary! Including variations for beginners and experienced athletes. What are you waiting for?
A problem shared is a problem halved. Make a date with a workout buddy! You’ll motivate each other and have twice the fun. This way, you definitely won’t put off your next workout because you won’t want to let them down!
#3 Share the love
Thanks to social media, we’re able to communicate with each other and be part of a community despite physical distance. Our digital community, #foodspringfamily, is a place where you can express your fitness enthusiasm with other members. In addition to sharing your stories, you can challenge each other and get inspiration for new workouts. These connections foster a sense of community and fuel your ambition.
Our tip: After a hard workout, you more than deserve a tasty reward! Want it protein-rich, plant-based, and delicious? No problem! Our Vegan Protein Balls are just the thing for you. Perfect for sharing!
Sports that require teamwork promote cohesion and train our communication and social skills. Activities like slacklining, parkour, and various ball sports are ideal for a team effort. Curious? For more ideas on how you can get active with friends while spending time in the sun, check out our article on 7 outdoor sports and don’t forget the SPF!
Our Partner Fitness Challenge
In the competitive spirit? Our partner workout challenge is here for you! You can do this challenge in the park, in the gym, at home, or anywhere else. All you need is your own body weight and the will to push it to the limit!
Before you start, be sure to warm up for at least 10 minutes. You can start your warm up by jogging to the nearest park for 5 to 10 minutes if you are doing the challenge outside. Next, we recommend a few mobility exercises. Also, bring enough water to drink and wear comfortable sports clothes.
Partner workout: how it works
There are 5 exercises in total. You have one minute per exercise. The challenge is to do more reps in one minute than your partner. You will have a 30 second break between exercises to record the number of reps completed and to get into position for the next exercise.
The plank and wall sit exercises are a little different, but time is of the essence here. For every 10 seconds you hold, you’ll receive 1 point. At the end, add up all your points. Whoever has the highest number wins!
Our expert tip: Are you motivated and want to beat your workout buddy at all costs? Ambition is well and good, but make sure you keep your technique in mind during the challenge. Reps that aren’t performed cleanly not only put you at risk of injury, but also won’t be counted! You might ask a friend to check the number and quality of reps, or film yourself doing them.
Here’s a table with an overview of the Partner Fitness Challenge. You can enter your results in a similar form and make a final tally at the end. Of course, more than two people can take part in this exercise challenge.
Partner Workout: 1 Minute Challenge
Your Partner’s Points
Total Sum Results
Not satisfied with the final result? How about a rematch? Take a break for a minute or two and start the second round! If you’re a beginner, 3 rounds are enough for a complete partner workout. If you are more advanced, you can try 4 to 5 rounds, and if you are a pro, you can do up to 6 rounds.
If you’re not sure if you’re doing the exercises correctly, see below for all the exercises with a video and a short explanation including beginners variations.
#1 Jump Squats
For beginners: Air Squats
Stand about hip-width apart. Let your arms hang beside you. Turn your feet slightly out and bend your knees slightly. Keep your chest out. Inhale as you bend your knees and bring your arms forward. Your knees should be in line with your toes. Lean your torso slightly forward as you lower. At the bottom, push up from the strength of your lower body, exhaling. Bring your arms back next to your body.
For squat jumps, start in a deep squat position with your knees slightly out. Bend your upper body slightly forward and extend your arms slightly. Push off the ground as hard as you can and gain momentum with your arms. Jump up! While in the air, extend your hips forward and your arms backward. Land gently on the ground and move fluidly into the next squat.
For beginners: Knee Plank
Make sure your elbows are directly under your shoulders. Form one line with your torso and keep your knees on the floor. Your hips should be parallel to the floor and your your head neutral. Hold this position while breathing in and out.
Keep your elbows in line under your shoulders. Extend your legs and place your feet on the floor. Hold your entire body tense, forming a straight line parallel to the floor. Keep your eyes on the floor and your head neutral. Hold this position and inhale through the nose and exhale through the mouth.
For beginners: Beginner Burpees (a.k.a. half burpees)
From an upright standing position, come into a deep squat towards the floor. Push your glutes down behind you and keep your back straight. Look down and forward. Place your palms firmly on the floor about shoulder-width below your shoulders. Step your feet backward into a plank position. In the plank, form a line parallel to the floor. Step your legs forward again, one after the other, and straighten to stand.
For pros: Plank Basic Burpees
Start as you would for the beginner’s version. Instead of stepping backward and forward, though, jump! Jump with both feet backward from standing into a plank position. Extend your legs and keep your hips in line with your body. In the plank, form a line parallel to the floor. Bend your legs slightly, gather momentum, and push your feet off the floor. Pull your knees under your chest and come into a forward squat. Shift your weight back and lift your palms off the floor. Push your legs off the floor and do a stretch jump. Your arms will come up. Clap your hands together above or behind your head as you jump up. Land back into an upright stance.
For beginners: Knee push-ups
For these push-up variations, keep your knees on the floor. Place your hands level with your shoulders and press them into the floor. Keep your elbows pointing slightly back at an angle. Engage your entire body as you lower and push yourself up. Your body should form a line.
For pros: Full push-ups
To do a classic push-up, extend your feet behind you and raise yourself up. Slowly bend your arms, pulling your shoulders back and bringing your chest toward the floor in a controlled manner. Keep your elbows pointing gently backward, only slightly out. Your head should be in line with your spine. Go deep as you inhale. From the bottom, press up in a controlled manner as you exhale.
#5 Wall Sit
Find a wall. Use it as a backrest and sit against it. Keep your legs at 90 degrees as if you were sitting in a chair. Your knees should be in line with your heels. Engage your glutes and hold this position. Breathe in and out.
Wiped? Good job, be proud of yourselves! Be sure to get in a cool down, the perfect opportunity for some stretching or mobility training.
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