{"id":58142,"date":"2024-02-12T00:00:00","date_gmt":"2024-02-11T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-functional-partner-workout\/"},"modified":"2024-02-12T00:00:00","modified_gmt":"2024-02-11T23:00:00","slug":"20-min-functional-partner-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-functional-partner-workout\/","title":{"rendered":"Workout of the week: 20-min functional partner workout"},"content":{"rendered":"\n
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20-MIN FUNCTIONAL PARTNER WORKOUT <\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong><\/strong>\/ <\/strong>functional partner workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong><\/strong>: Medicine ball & partner<\/p>\n\n\n\n

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Love and exercise go hand in hand \u2014 literally. They both release endorphins<\/strong>, the hormones responsible for that feel-good sensation after working out. Among other things, these two also turn our faces red<\/strong>, and they make our hearts beat faster<\/strong>. That’s why we thought a partner’s workout on this Valentine’s day<\/strong> would be a great idea. But don’t worry, you don’t need a significant other to perform it. Just bring a friend along and have some fun! <\/p>\n\n\n\n

This functional partner workout results from a partnership between our two personal trainers from EVO Fitness in Vienna, Mariahilfer Strasse<\/strong><\/a>: Hannah Braun and Johannes Auer<\/strong>. It consists of 6 exercises<\/strong>, each to be performed for 30 seconds. <\/strong>Try to rest as little as possible between each exercise because you’ll have plenty of time to rest in between rounds: 60 seconds. <\/strong>This workout has 3 rounds, <\/strong>which should account for 20 minutes total. <\/strong><\/p>\n\n\n\n

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  1. Plank with clap <\/li>\n\n\n\n
  2. Plank shoulder taps and claps <\/li>\n\n\n\n
  3. Sit-up with medicine ball and pass<\/li>\n\n\n\n
  4. Russian twist medicine ball pass <\/li>\n\n\n\n
  5. Squat and pass <\/li>\n\n\n\n
  6. Squat jump and pass <\/li>\n<\/ol>\n\n\n\n

    Grab a partner and let’s go! <\/strong><\/p>\n\n\n\n\n\n

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    WORKOUT SETUP<\/h2>\n\n\n\n
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    • 6 exercises<\/li>\n\n\n\n
    • 30 seconds each, little to no rest in between<\/li>\n\n\n\n
    • 3 rounds<\/li>\n\n\n\n
    • 60 seconds rest between rounds. <\/li>\n\n\n\n
    • 20 minutes<\/li>\n\n\n\n
    • Equipment: Medicine ball<\/li>\n<\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      Medicine ball = bag with some weights, such as books, cans of food <\/p>\n\n\n\n

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      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 rounds<\/strong><\/p>\n\n\n\n

      1 – PLANK WITH CLAP<\/h3>\n\n\n\n

      30 seconds<\/strong><\/p>\n\n\n\n

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      • Get into a high plank position, with both heads facing each other. Make sure you’re close enough to reach and calp your partner’s hand.<\/li>\n\n\n\n
      • Clap hands with your partner diagonally \u2014 that means you’ll both use the same hand to clap with each other.<\/li>\n\n\n\n
      • Engage your core and reach your right hands, clapping.<\/li>\n\n\n\n
      • Go back to the high plank position.<\/li>\n\n\n\n
      • Now do the same with the left hand and repeat the whole process for 30 seconds.<\/li>\n<\/ul>\n\n\n\n