{"id":44083,"date":"2024-02-12T04:00:00","date_gmt":"2024-02-12T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-functional-partner-workout\/"},"modified":"2025-05-16T13:07:41","modified_gmt":"2025-05-16T11:07:41","slug":"20-min-functional-partner-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-functional-partner-workout\/","title":{"rendered":"Workout of the week: 20-min functional partner workout"},"content":{"rendered":"\n<p><strong><strong>ALL LEVELS <\/strong><\/strong>\/<strong> <\/strong>functional partner workout \/ 20 minutes<\/p>\n\n\n\n<p><strong><strong>Equipment<\/strong><\/strong>: Medicine ball &amp; partner<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Love and exercise go hand in hand \u2014 literally.&nbsp;<strong>They both release endorphins<\/strong>,&nbsp;<a target=\"_blank\" href=\"https:\/\/evofitness.at\/en\/4-ways-training-can-reduce-stress\/\" rel=\"noreferrer noopener\">the hormones responsible for that feel-good sensation<\/a>&nbsp;after working out. Among other things, these two also&nbsp;<strong>turn our faces red<\/strong>, and they make our&nbsp;<strong>hearts beat faster<\/strong>. That&#8217;s why we thought <strong>a partner&#8217;s workout on this Valentine&#8217;s day<\/strong> would be a great idea. But don&#8217;t worry, you don&#8217;t need a significant other to perform it. Just bring a friend along and have some fun! <\/p>\n\n\n\n<p>This functional partner workout results from a partnership between our two personal trainers from&nbsp;<a target=\"_blank\" href=\"https:\/\/evofitness.at\/en\/evo-fitness-vienna-mariahilferstrasse\/\" rel=\"noreferrer noopener\"><strong>EVO Fitness in Vienna, Mariahilfer Strasse<\/strong><\/a>: <strong>Hannah Braun and Johannes Auer<\/strong>. It consists of&nbsp;<strong>6 exercises<\/strong>, each to be performed for<strong>&nbsp;30 seconds.&nbsp;<\/strong>Try to rest as little as possible between each exercise because you&#8217;ll have plenty of time to rest in between rounds:<strong>&nbsp;60 seconds.&nbsp;<\/strong>This workout has<strong>&nbsp;3 rounds,&nbsp;<\/strong>which should account for&nbsp;<strong>20 minutes total.&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Plank with clap&nbsp;<\/li>\n\n\n\n<li>Plank shoulder taps and claps&nbsp;<\/li>\n\n\n\n<li>Sit-up with medicine ball and pass<\/li>\n\n\n\n<li>Russian twist medicine ball pass&nbsp;<\/li>\n\n\n\n<li>Squat and pass&nbsp;<\/li>\n\n\n\n<li>Squat jump and pass&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>Grab a partner and let&#8217;s go! <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 exercises<\/li>\n\n\n\n<li>30 seconds each, little to no rest in between<\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>60 seconds rest between rounds. <\/li>\n\n\n\n<li>20 minutes<\/li>\n\n\n\n<li>Equipment: Medicine ball<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n<p>Medicine ball = bag with some weights, such as books, cans of food&nbsp;<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; PLANK WITH CLAP<\/h3>\n\n\n\n<p><strong>30 seconds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get into a high plank position, with both heads facing each other. Make sure you&#8217;re close enough to reach and calp your partner&#8217;s hand.<\/li>\n\n\n\n<li>Clap hands with your partner diagonally \u2014 that means you&#8217;ll both use the same hand to clap with each other.<\/li>\n\n\n\n<li>Engage your core and reach your right hands, clapping.<\/li>\n\n\n\n<li>Go back to the high plank position.<\/li>\n\n\n\n<li>Now do the same with the left hand and repeat the whole process for 30 seconds.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; PLANK SHOULDER TAPS AND CLAPS<\/h3>\n\n\n\n<p><strong>30 seconds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Once again, get into a high plank position, with both heads facing each other, making sure you&#8217;re close enough to reach and calp your partner&#8217;s hand.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Clap your right hand with your partner.<\/li>\n\n\n\n<li>Go back to the high plank position and repeat for 30 seconds, alternating the clapping hands.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; SIT-UP WITH MEDICINE BALL AND PASS<\/h3>\n\n\n\n<p><strong>30 seconds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lay down on your back with your feet facing each other. One of you will start with the ball.&nbsp;<\/li>\n\n\n\n<li>Both should then perform a sit-up by curling up your upper body, but only one holds the ball at chest level.<\/li>\n\n\n\n<li>When you reach the top, pass the ball to your partner and do the same \u2014 now without the ball.<\/li>\n\n\n\n<li>Repeat for 30 seconds.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; RUSSIAN TWIST MEDICINE BALL PASS<\/h3>\n\n\n\n<p><strong>30 seconds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit down next to your partner, and balance your body weight using your hips.<\/li>\n\n\n\n<li>Make sure your torso is at a 45-degree angle to the floor and your back straight.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Your partner will wait for your pass in an ab hold. After receiving the ball from you, they&#8217;ll repeat the 3 touches and hand it over again.<\/li>\n\n\n\n<li>Repeat for 30 seconds.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; SQUAT AND PASS<\/h3>\n\n\n\n<p><strong>30 seconds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand face to face with your partner, both with your feet shoulder-width apart and your feet slightly pointing out.<\/li>\n\n\n\n<li>One of you should be holding the ball before starting.<\/li>\n\n\n\n<li>Keep your chest proud and look forward.<\/li>\n\n\n\n<li>Squat at the same time \u2014 one of you holding the ball at chest level \u2014 pushing your hips back and bending your knees.<\/li>\n\n\n\n<li>Come back up and throw the ball to your partner.<\/li>\n\n\n\n<li>Repeat for 30 seconds.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6 &#8211; SQUAT JUMP AND PASS<\/h3>\n\n\n\n<p><strong>30 seconds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Once again, stand face to face with your partner, both with your feet shoulder-width apart and your feet slightly pointing out.<\/li>\n\n\n\n<li>One will start with the ball, and both should keep their chest proud and look forward.<\/li>\n\n\n\n<li>Squat at the same time \u2014 one of you holding the ball at chest level \u2014 pushing your hips back and bending your knees.<\/li>\n\n\n\n<li>At the end of the movement, jump as high as you can before doing another squat.<\/li>\n\n\n\n<li>Once you&#8217;re in the starting position, throw the ball to your partner.<\/li>\n\n\n\n<li>Repeat for 30 seconds.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">This functional partner workout is the best day to start Valentine&#8217;s Day. Scroll down for more challenges below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-lower-body-strength-workout\/\">30-min&nbsp;lower body strength workout&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-strength-workout\/\">10-min strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-bodyweight-fullbody-workout\/\">20-min bodyweight full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-tabata-workout\/\">20-min Tabata workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-new-years-day-workout\/\">20-min New Year&#8217;s Day workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/28-min-chr-hiit-smas-workout\/\">28-min Chr-HIIT-smas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-back-strength-workout\/\">20-min back strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/28-min-cardio-workout\/\">28-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-kettlebell-amrap\/\">20-min kettlebell AMRAP workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-50-reps-workout\/\">15-min 50 reps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-lower-bodyworkout\/\">20-min lower body workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ functional partner workout \/ 20 minutes Equipment: Medicine ball &amp; partner Love and exercise go hand in&#8230;<\/p>\n","protected":false},"author":7,"featured_media":43429,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min functional partner workout | EVO Fitness","_seopress_titles_desc":"Looking for a fun activity for Valentine's Day? Try this functional partner workout developed by our PT's Hannah Braun and Johannes Auer.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,849,850,935,936,1050],"class_list":["post-44083","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-partner-workout","tag-valentines-workout","tag-workout-of-the-week","tag-wow","tag-valentines"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44083","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44083"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44083\/revisions"}],"predecessor-version":[{"id":54950,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44083\/revisions\/54950"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43429"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44083"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44083"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44083"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}