Move · Videos · Strength · 17 min

15-Minute Partner Bodyweight Workout

15-Minute Partner Bodyweight Workout — video by nourishmovelove Play · 16:41

Video by nourishmovelove on YouTube · Open on YouTube

You and a partner do 10 moves once each (40 seconds on, 20 off): plank walk-outs with high-fives, push-up hand presses, partner squats, pendulum lunges with chops, wall-sit dips, plank hop-overs and side-plank foot taps. Playful teamwork; no warm-up.

  • 17 min
  • Intermediate
  • High impact (jumping)
  • No equipment

Good forFun workouts

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Step by step 9

Tap a time to watch that step in the video.

  1. Plank walk-outs: walk out to a plank facing your partner and give two high-fives. 1:09
  2. Push-ups with a partner hand press. 2:09
  3. Squats with partner rotations. 3:09
  4. Right leg: pendulum lunges, then a lunge hold while you chop with your partner. 4:09
  5. Left leg: pendulum lunges, then the lunge hold with chops. 6:09
  6. One partner holds a low plank while the other hops over, then a wall sit while the other does tricep dips. 8:09
  7. Switch roles: the plank hold and hop-overs, then the wall sit and dips again. 10:09
  8. Side plank crunches on the right with a partner foot tap, then glute bridges with the heels together. 12:09
  9. Side plank crunches with the foot tap on the left, then bicycle crunches with your feet together. 14:09

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Warm up first, because this session starts straight into the work
  • Work 40 seconds, rest 20, and go through the list once with no repeats

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadpush-ups, planks, side planks, tricep dips
  • Elbows takes loadpush-ups, partner tricep dips
  • Wrists & hands takes loadplank walk-outs, push-ups, planks, dips
  • Hips takes loadlunges, wall sit, squats, glute bridges
  • Knees takes loadpendulum lunges, lunge holds, wall sit, squats
  • Ankles & feet takes loadhopping over a partner in plank, lunges
  • Neck moveshead lifted in bicycle crunches
  • Lower back movesbicycle crunches, bridges, chops, side-plank crunches
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by nourishmovelove; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety