• My EVO
    • FAQ
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • NEW – EVO Vienna Bel & Main
      • EVO Vienna Berggasse
      • EVO Vienna Mariahilfer Strasse
      • EVO Vienna Schleifmühlgasse
    • Blog Evo
    • JOIN NOW
    • Free Trial
    EN
    • DE
    ✕

    Workout of the week: 20-min functional partner workout

    13th February 2023
    functional partner workout

    HANNAH BRAUNHannah Braun

    Personal trainer at EVO Fitness Mariahilfer Straße

    Hannah is a health, fitness and personal trainer. With her creative workouts and individually adapted training plans, she ensures that her clients’ goals are efficiently achieved. At the same time, her top priority is to bring the fun and enjoyment of exercise and sport closer to her clients and to guide and support them on their way to become the best version of themselves.

    Follow her on Instagram: @hannahxbraun

    Book a PT session: [email protected]


    JOHANNES AUERJohannes Auer

    Personal trainer at EVO Mariahilfer Straße

    Johannes is an expert of athletic training, prehab and rehab. He will motivate you with creative functional workouts which never get boring. He loves to combine different exercises in one, making them very complex and effective but at the time suitable for all fitness levels and goals. Johannes has experience in sports for over 10 years.

    Follow him on Instagram: @athletic_progress

    Book a PT session: [email protected]


    20-MIN FUNCTIONAL PARTNER WORKOUT

    ALL LEVELS / functional partner workout / 20 minutes

    Equipment: Medicine ball & partner

    Love and exercise go hand in hand — literally. They both release endorphins, the hormones responsible for that feel-good sensation after working out. Among other things, these two also turn our faces red, and they make our hearts beat faster. That’s why we thought a partner’s workout on this Valentine’s day 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!

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

    1. Plank with clap 
    2. Plank shoulder taps and claps 
    3. Sit-up with medicine ball and pass
    4. Russian twist medicine ball pass 
    5. Squat and pass 
    6. Squat jump and pass 

    Grab a partner and let’s go!

    WORKOUT SETUP

    • 6 exercises
    • 30 seconds each, little to no rest in between
    • 3 rounds
    • 60 seconds rest between rounds.
    • 20 minutes
    • Equipment: Medicine ball

    WORKING OUT FROM HOME? NO PROBLEM.

    Medicine ball = bag with some weights, such as books, cans of food 

    WORKOUT EXERCISE LIST

    3 rounds

    1 – PLANK WITH CLAP

    30 seconds

    • 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.
    • Clap hands with your partner diagonally — that means you’ll both use the same hand to clap with each other.
    • Engage your core and reach your right hands, clapping.
    • Go back to the high plank position.
    • Now do the same with the left hand and repeat the whole process for 30 seconds.

    2 – PLANK SHOULDER TAPS AND CLAPS

    30 seconds

    • Once again, get into a high plank position, with both heads facing each other, making sure you’re close enough to reach and calp your partner’s hand.
    • Engage your core and perform a shoulder tap on both shoulders individually. With your right hand and without balancing, touch your left shoulder. With your left hand, your right shoulder.
    • Clap your right hand with your partner.
    • Go back to the high plank position and repeat for 30 seconds, alternating the clapping hands.

    3 – SIT-UP WITH MEDICINE BALL AND PASS

    30 seconds

    • Lay down on your back with your feet facing each other. One of you will start with the ball. 
    • Both should then perform a sit-up by curling up your upper body, but only one holds the ball at chest level.
    • When you reach the top, pass the ball to your partner and do the same — now without the ball.
    • Repeat for 30 seconds. 

    4 – RUSSIAN TWIST MEDICINE BALL PASS

    30 seconds

    • Sit down next to your partner, and balance your body weight using your hips.
    • Make sure your torso is at a 45-degree angle to the floor and your back straight.
    • One of you should hold the medicine ball at chest level, perform 3 twists touching with the ball on the floor before passing the ball over.
    • Your partner will wait for your pass in an ab hold. After receiving the ball from you, they’ll repeat the 3 touches and hand it over again.
    • Repeat for 30 seconds.

    5 – SQUAT AND PASS

    30 seconds

    • Stand face to face with your partner, both with your feet shoulder-width apart and your feet slightly pointing out.
    • One of you should be holding the ball before starting.
    • Keep your chest proud and look forward.
    • Squat at the same time — one of you holding the ball at chest level — pushing your hips back and bending your knees.
    • Come back up and throw the ball to your partner.
    • Repeat for 30 seconds.

    6 – SQUAT JUMP AND PASS

    30 seconds

    • Once again, stand face to face with your partner, both with your feet shoulder-width apart and your feet slightly pointing out.
    • One will start with the ball, and both should keep their chest proud and look forward.
    • Squat at the same time — one of you holding the ball at chest level — pushing your hips back and bending your knees.
    • At the end of the movement, jump as high as you can before doing another squat.
    • Once you’re in the starting position, throw the ball to your partner.
    • Repeat for 30 seconds.

    This functional partner workout is the best day to start Valentine’s Day. Scroll down for more challenges below:

    • 12-min kettlebell Tabata workout
    • 20-min full-body functional workout
    • 20-min metabolic strength workout
    • 20-min upper body strength workout
    • 9-min cardio AMRAP workout
    • 30-min New Year’s strength workout
    • 12-min EMOM Christmas workout
    • 12-min full-body strength workout
    • 30-min full-body strength workout
    • 30-min full-body bodyweight workout
    • Full-body workout for time
    • 20-min full-body workout
    • 35-min lower body strength workout
    Share
    0

    Recent posts

    kettlebell AMRAP workout
    27th November 2023

    Workout of the week: 20-min kettlebell AMRAP workout


    Weiterlesen
    stair climber machine
    21st November 2023

    Stair climber machine benefits


    Weiterlesen
    50 reps workout | 50 Wdh Workout
    20th November 2023

    Workout of the week: 15-min 50 reps workout


    Weiterlesen

    Recent Posts

    • 5 ways to naturally increase your energy levels

      5 ways to naturally increase your energy levels

      28th November 2023
    • Workout of the week: 20-min kettlebell AMRAP workout

      Workout of the week: 20-min kettlebell AMRAP workout

      27th November 2023
    • Stair climber machine benefits

      Stair climber machine benefits

      21st November 2023
    • Workout of the week: 15-min 50 reps workout

      Workout of the week: 15-min 50 reps workout

      20th November 2023
    • Workout of the week: 20-min lower body workout

      Workout of the week: 20-min lower body workout

      10th November 2023

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: [email protected]
    Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Careers
    • Contact Us