
Why sweat it out alone when you can bring a buddy and double the fun? Tandem training is all about teaming up with a friend or partner to turn your workout into a challenge and a bonding experience. Whether you’re looking to share some laughs, push each other to the limit, or simply switch up your routine, training with a partner can take your fitness game to a whole new level.
In this guide, we’ll walk you through beginner, intermediate, and advanced workout routines using Trojan equipment. So, whether you’re a total newbie or a seasoned gym-goer, you and your workout buddy are covered. Get ready to sweat, smile, and level up your fitness—together!
Why Tandem Training?
Working out with a friend makes things more fun, plain and simple. But there’s more to it than that:
- Accountability: It’s a lot harder to skip a workout when your partner is waiting for you.
- Competition: Healthy competition can push both of you to work harder than if you were training alone.
- Support: A workout buddy can spot you, motivate you, and even correct your form.
- Social Connection: Sharing a workout adds an element of connection and turns fitness into a shared journey.
Sounds good, right? Now let’s dive into some tandem workouts with Trojan equipment that will make you both sweat and smile.
Beginner: Let’s Get Moving
Perfect if you and your workout buddy are just starting out or looking to ease into fitness together. These exercises are fun, light, and focus on getting your bodies moving without overwhelming you.
- Partner Plank with Medicine Ball Pass
- Grab your Trojan 7kg Medicine Ball.
- Both partners get into a plank position facing each other.
- Roll the medicine ball back and forth while maintaining the plank.
- Try for 10 passes, then rest for 30 seconds. Aim for 3 rounds.
- This move is great for core stability and a bit of friendly competition!
- Squat and Curl
- You’ll need a Trojan Barbell or some Trojan Dumbbells.
- One partner holds the barbell/dumbbells and curls while the other does bodyweight squats.
- Do 10 reps each, then switch!
- Try for 3 rounds each.
- This way, while one person is working their legs, the other is working their arms!
- Resistance Band Relay
- Use the Trojan Resistance Band Set.
- Stand about a meter apart, with one person having the band around their waist and the other pulling the band from behind.
- Take turns sprinting forward while your partner holds the band for resistance. Then switch.
- Try this for 20 seconds each, and complete 4 rounds.
- A great cardio boost and a fun way to challenge each other’s strength.
Intermediate: Time to Push Each Other
These moves will get you both sweating and pushing each other to new heights. You’ve got the basics down—now it’s time to level up.
- Kettlebell Pass Challenge
- Grab a Trojan Kettlebell.
- Both partners stand back-to-back
- Pass the kettlebell first in a clockwise direction and then counter-clockwise.
- Do 10 passes, then rest for 30 seconds. Aim for 4 rounds.
- This move hits your abs and arms while challenging coordination.
- Partner Lunge with Ball Pass
- Use the Trojan 7kg Medicine Ball.
- Stand about a meter apart, and both perform a forward lunge at the same time.
- As you lunge, pass the medicine ball to your partner and then step back.
- Aim for 12 reps (6 lunges each leg), 3 rounds.
- This exercise is a full-body challenge that works your legs, core, and coordination.
- High-Five Push-Ups
- No equipment needed!
- Get into a push-up position facing your partner.
- After each push-up, give each other a high-five with alternating hands.
- Do 10 push-ups each, and complete 3 sets.
- This move tests your upper body strength and balance, and it’s bound to get some laughs.
Advanced: Take It to the Next Level
You and your partner are ready to go all in. These advanced moves are designed to push your limits, with Trojan equipment to take your workout to beast mode.
- Medicine Ball Toss Burpees
- Grab the Trojan 7kg Medicine Ball.
- One partner starts by holding the medicine ball and does a burpee.
- At the top of the burpee, throw the ball to your partner, who then does the same.
- Complete 15 reps each, 4 rounds.
- This full-body workout combines explosive strength, cardio, and coordination. You’ll both be feeling this one!
- Medicine Ball Russian Twist Toss
- Grab the Trojan 7kg Medicine Ball.
- Sit back-to-back with your partner, both in a Russian twist position (knees bent, feet off the ground, core engaged).
- Pass the medicine ball from side to side, twisting your torso to engage your obliques.
- Complete 20 passes (10 each side), and aim for 4 rounds.
- This one’s all about core power and coordination—brace yourself for the burn!
- Wheelbarrow Push-Ups
- No equipment needed for this one!
- One partner holds the ankles of the other in a wheelbarrow position while they perform push-ups.
- After 10 push-ups, switch positions.
- Aim for 3 rounds each.
- This exercise is all about teamwork, core strength, and upper-body power. Plus, it’s harder than it looks!
Tips for Tandem Training Success
- Communicate: Let your partner know when you’re getting tired or need a breather.
- Pace Yourselves: Start slow and work your way up to the harder exercises.
- Cheer Each Other On: Motivation from a friend can make a huge difference.
- Have Fun: Tandem training is about enjoying the process together, so don’t take it too seriously.
Double the Sweat, Double the Gains
Working out with a friend turns fitness into a fun, shared experience. Whether you’re both cracking up during the high-five push-ups or feeling the burn in the kettlebell pass challenge, tandem training keeps you motivated and accountable. With Trojan equipment (available at a Makro or Game near you), you can keep things fresh and exciting, ensuring you both stay on track and enjoy every step of the journey.
So, what are you waiting for? Grab a buddy, hit the gym, and turn up the fun with Trojan!