15-Minute Bodyweight PARTNER Workout (10 Full Body Partner Exercises)

Hi, I'm Lindsey Baumgren of NourishMove Love and this is your 15 minute bodyweight partner workout. I got the awesome Rachel with me here, you guys. We have never done anything like this on nml, so I'm really excited. This is meant to be a fun workout that you can grab your partner, you can grab a family member, your spouse, your boss, right? Grab whoever and just move. If you need a little midday, it's 15 minutes. It's only using your body weight slash your partner. We're gonna be using each other and, and we're going to crank through. There's no warmup, no cool down. So if you need a warmup, we'll link one in the description and we'll link a cool down too. But we are warm and we are going to jump right in. You have 15 body weight exercises. You're going to do each exercise for 40 seconds of work followed by 20 seconds of rest. Only one time through. It's no repeats. If you want to repeat it, you can make it a 30 minute partner workout. And that's it. You're in and you're out. And it's really fun and just a fun, like fun workout. I'm so excited. This is so fun. It's like a playground. Like when you're a kid and you get to play again. We're really excited. It's going to be fun play and exercise, right? So we're going to show you move number one because we're just jumping right in like we said. No warm up, no cool down. We're going to the back of our space. We're going to hinge. We're going to walk out and we're going to give each other high fives. So it's a walk out, plank, high fives. It looks like this. We're going to hinge. We're going to walk out, find a high plank. We're going to high five. High five. We're going to walk back in, stand up. So we're going to do that for 40 seconds. We'll get a 20 second rest and we'll show you move number two. Are you ready, Rachel? I'm ready, Lindsay. Partner, let's have some fun. All right, here we go. Walk up, plank, high five. We go in three, two. Let's go. Walk out, find that high plank, high five, high five, walk it back in, stand up, and we take it back out. Walk it out, high five, high five. Nice work. So you want to move at the same pace as your partner, right, Rachel and I are in sync because we work out together all the time. We do this for a living, it turns out. We do this for a living, it turns out. Walk out. Nice work. High five. High five. Awesome job, you guys. Come on, you're halfway. Got 20 seconds left. Keep walking out. It's a good warm up move, too. Warming up the shoulders, the core. Nice work. Keep going. Right here, guys. 10 seconds. Awesome job. Nice work. You're in it for five, four, three, two, and one. Awesome job. You're going to take a 20 second rest. We're going to show you move two. We're actually going to back up a little bit farther because we're going to push into each other's hand. So we're going to do a push up. Knees or toes. You're going to do a push up. I'm going to reach my hand out to meet Rachel and we're going to push and hold for 3, 2, 1. So we're gonna go back down and do another push up. So we decide how hard this is by how hard we push into each other's hand. Ready? One, push up one hand push in three, two. Let's go. So give me the push up, hold plank. Reach your hand up. Push and hold for three, two, one. Sorry, my wedding ring is stabbing you. Push up. Push and hold. Hold for three, two, one. I'm gonna make you work, Rachel. We're both a little competitive, right? Hold. Hold for three, two, one. Awesome job. Halfway. Give me the push up. Find that plank and hold. Hold for 3, 2, 1. Nice work. Awesome job, guys. Stay in it right here. Push and hold. Come on. Make that partner work. Nice work. You got 10 seconds right here. Come on. You got it. Push and hold. Hold for three, two, one. You're done. Nice work, guys. Okay, we're gonna come on up. We're gonna do some squats with the rotation. So I'm gonna reach out, grab Rachel on the forearm. We're gonna grab forearms, opposite arms. Sit back in a squat, trust each other and open up. Stand up tall, switch your arms, squat and open. Squat with a little rotation. Okay, we're gonna go in 5, 4, 3, 2. Let's squat it out. Squat and open. Stand up tall. So we're kind of supporting each other. I'm trusting Rachel's not going to try exercise. Right. Right back on my booty. Nice little core rotation, little glutes. Little fun time. What it is. I'm already sweating. I know, Me too. So I'm like. I know. It's like a fun body weight workout. But really, it's like a good way over the holidays, you're with your family, you're like, okay, we just ate Thanksgiving dinner. Let's work it out right here. A fun little way to raise your heart rate and sweat. Awesome job, guys. 10 seconds here. Nice work. Stay with it. You got it. You're in the final. 5, 4, 3, 2, and 1. Rest for 20 seconds. Nice. Moving on. Pendulum lunge. So we're going to stay facing each other. Let's go. So I'm going to take this leg, my outside leg, and I'm going to come at Rachel. So as I go, she goes reverse lunge. I go forward, I go reverse. She goes forward, trying not to tap in the middle and just going right through it. That's where we go. I'm going to step to you in three, two. Let's go. Lunge and lunge. Nice. Lunge and lunge. Awesome job. Nice little pendulum lunge here. Focused on this one, right? In sync, focus. You got it. One rep at a time. Nice work. The thing about doing with a partner is you can't stop right there's the motivation. Like, Lindsey's coming at me. I gotta move my leg. You gotta move, you gotta move. Just keep moving. Just keep moving. Come on. 10 seconds. Nice work, team. Stay in it. You got 5, 4, 3, 2, and 1. Nice. So now I'm gonna go like this. I'm gonna put this leg forward. You got this leg forward, this leg forward. Okay? So you want this leg in line with this leg. We're lining up. I'm lining up with this leg. Okay, right. You catch that? We're taking a lunge. She's got one leg. I got the opposite. Find a fist position. I'm gonna lunge, chop and meet in the middle. Lunge, chop, and meet in the middle. We go in three, two. Let's go. So it's outside the leg, meet in the middle. Outside, meet in the middle. Lunge, chop, lunge, chop. Just remember which leg you're doing. You're going to do the next leg the next time through. Right? Lunge, chop, lunge, chop. You got it. Nice work. Core rotation, legs and booty. All right, here. Rachel's pushing my pace today. I'm like, why are we going so fast? Rachel, why are we going so fast? Right pushes you. 10 seconds. Cross. Nice work. Come on, finish it right here. 5, 4, 3, 2, 1. Shake it out. Okay. Oh, it's gonna be fun, but my legs are burning right now. We are going to repeat that. So we're pendulum. Lunge the other way. So which leg? I came at you this. So I'm standing on this leg, right? You come at me this way. I come at you this way. There we go. Yeah. Yep. Gonna make you work today. We got it. I'm coming at you in three, two. Let's go. There we go. That's right. That's right. Yep, we got it. Nice. Awesome. I was like, which leg is more on fire? I can't tell. They're both on fire. Sometimes you got to do a couple reps and you're like, oh, no, that one's tired. Right on those lunges. Don't let those knees cave in. Knees right there. Tracking that front leg tracks towards those outer three toes. You got it. Come on. Stay in it, team. Nice work. 10 seconds. You're working for that 20 second break. Yes, you are. It comes in five, four, three, two, and one. Whoa. Shake it off. Lunge and chop. Lunge and chop. Okay, now, I got this leg forward. You got that leg forward. You're going to the outside of that leg. We're chopping and meeting in the middle. Nice. We figured it out. We got it. My heart rate's high and I'm not jumping. Okay, we go in three. Make that fist outside. Leg chop. Meet in the middle. Three, two, let's roll. Chop. Meet in the middle. Who said you needed to jump to raise your heart rate? You just need a partner who moves at lightning pace. Like Rachel. She is pushing me today, guys. Come on. Nice. That's what we're here to do. Motivate each other. Boom, boom. It's like that game. What does it say? Sail play. Do you remember that? Yes. Throw it back in my head. Now, middle school, where you're like, you slap and you go here and here. Funny, right? Finish it. If you're doing it with your husband, he's like no. 5 Girl Scout. 3, 2, 1. Awesome job. You guys rest for 20 low plank hop overs. Okay, so Rachel's gonna go into a low plank, and I am going to straddle her and then alternate. Go. Double hop, double hop, double hop, double hop. I'll let you break. Okay, so she's gonna hold low plank. I'm double hopping. Over we go in five. Nice break, huh? She's like, what was that? Three, two, let's go. So double hop, double hop, double hop, double hop. Get that opposite knee. Hop, hop, hop. Drive those knees up. Raise that heart rate. You got it. Come on. Whoo. Hold that plank. Rachel, you're doing good. Looks so awesome. If your partner's got their hips really high. Tell them to pull up on their kneecaps so they drop their hips. Now, if they got saggy hips, tell them to spread their shoulders so they got a nice flat back, neutral spine in line with that sign. Ten seconds, Rach. You got this. Ten seconds. Whoo. Finish it. Come on. Come on. Five, four, three, two, one. Whoo. Nice work, Rachel. Lindsay, take it back to the wall. Rachel's gonna find a wall sit. Legs bend at 90 degrees, and I'm gonna do tricep dips on her knees like this. We get a break, so take your break. Okay, we're on in 4, 3, 2. Rachel's got a wall sit. Here we go. Going to do tricep dips. Elbow shoot straight back to Rachel. Okay? The more I straighten my legs, the harder it's going to be. I'm going to keep them nice and bent for stability purposes. Core purposes. Bend, extend while Rachel holds a wall sit that I make even harder on her. Halfway tricep dips. They get me every time. You're crushing it, Rach. Holding me up. Literally holding me up. Come on, guys. 10 seconds. 10 seconds. Don't quit on your partner. Don't do it. Not yet. Not yet. Not now. Come on. Five, four, three, two, and one. Awesome job, Rachel. Okay, now I'm gonna. We're gonna switch roles. So I'm gonna go into low plank. Rachel's gonna do the double hop overs. We got a box elder bug up in the house. Okay, Rachel's gonna do double hop overs over me, and then we'll go back to the wall. I'll do the wall sit. I'm gonna take this break. I got four seconds. Low plank in three, two, Double hops. Here we go. Rage. And you can always low plank from your knees if you need to. You're just holding that plank for 40 seconds as your partner double hops. Up. Up. Nice, Rage. Awesome job. It's a good form check for your partner, right? I'm like, I gotta keep my butt down because otherwise I'm gonna mess you up. Right? You got it. Nice work. Keep it going, Rachel. You're crushing it. Raising that heart rate. Nervous for the triceps? Oh, you got it. I'm nervous for the Walton. All right, come on, guys. Stay in at 10 seconds. Rachel, you got this. You got this. Come on. Finish it right here. 5, 4, 3, 2, and 1. Nice work, Lindsey. Way to go, Rach. All right, we go back to the wall. I'm sitting. You're dipping. Sitting. You're dipping. How we doing 10 seconds. We're gonna soak in that breath. Soak it in, right? You got this, partner. What are we on? We're on, like, move, like, 11 of 15. We're almost there. Okay, wall sit. Three, two, one. That's right. Rachel's fingertips are gonna face her butt as she dips. Nice work. Awesome job. Shoulders are out of her ears. Shooting those elbows straight back towards me. I'm thinking about tucking my tailbone so I have a nice flat back against this wall. Keeping my knees pointing straight forward so I can support Rachel. You got it. Nice work, Rach. You're doing awesome Lynns. You're crushing it. Tricep dips are never easy. Are they so hard? Shoulders, triceps, it's all turned on. 10 seconds. Come on, Rachel, finish it. You got this. You got this. Come on. You got five, four, three, two, and one. Shaky triceps, shaky legs. Woo. Grab a quick sip of water. We're moving on, guys. Okay, here we go. We are going down to a side plank position. Modified side plank crunch and heel tap. We're getting nice and wide here. Dropping down to the forearm. Inside. Knees on the ground. I'm going to crunch and meet Rachel. Right. There we go in three, two, one. Drop the hips. Lift them. Drop, tap, drop, tap. Nice. Crunch and kick. Crunch and kick. We're working our outer glutes. We can even create a little bit more space if we want to fully get that leg straight. Obliques and glutes, Obliques and glutes. You only got to do each side once. Woo. Come on. Halfway. Yeah. Little shoe tap, little Covid. That's what people did during COVID right? Instead of slap hands, they're like tap heels. Come on. 10 seconds. Let's go. Glutes on fire. Yes, they are final. 5, 4, 3, 2, 1. Whoo. Glutes on fire. Okay, this is fun. We'll see how this goes. Heels together, glute bridge. So we're going to lie on our back. Yep. Twist your mic off. Okay, heels together. Now. I'm going to push into her heels. She's going to push into mine. We can bring our butts close together. Legs are bent at 90°, and we're going to lift and we're going to bridge together. Okay, ready? We're pushing. We go in 3, 2, 1. Lift lower with control. Lift lower with control. So we've really got to push into each other's heels, squeezing our glutes and hamstrings. Lift lower with control. Awesome job, Rach. It's working. It's working. I was a little nervous about this move. I'm not gonna lie. I'm like, we're just gonna end up, like, I don't know what's gonna happen, but it's working, and we're gonna keep going. We both got strong glutes, strong cammies. We're using them. Come on. Nice work, guys. Whoo. Stay with it, Rachel. You got 10 seconds here. 10 seconds. Finish it. You're in the final. Five, four, three, two, and one. Nice work. Now we're doing a quick little flipsy side, and we're going to do the crunch and heel tap on the other side of the mat. So we work our other oblique and our other glute. Ready? All right, where are we at? We are on move 14. You guys, we only have one move after this. One move. Crunch and tap. We go in three. Wait. I'm going to come in a little bit. Two and one. Crunch, tap, crunch. So you're dropping the hips as you crunch. So I'm working these glutes, outer glutes, and obliques. I'll tell you what, my outer glutes fatigue really fast on this move. Come on. Nice work. This is almost it. This is one more move, and you're on your backside. It is a bicycle crunch, you guys, for move 15. Finish strong. Almost there, team. Nice. Come on. 10 seconds. You got this. Let's go. Yeah, partner. 5, 4, 3, 2, and 1. It burns more than I swear if you're just watching. You got to try it on your backside. Bicycle crunches again. Legs are gonna find 90 degrees. Maybe I'll go back a little bit. And we're gonna bicycle crunch. So as I kick, she kicks, we switch and switch. This is it, guys. 40 seconds. Finish it. We go in three, two. Let's go. Switch and switch. Switch and switch. Nice work. Come on. Last move with your partner. 15 minutes. I don't know about you, Rachel, but I'm sweating. Me too. I was like, oh, this is gonna be sweet, silly. It's gonna be fun, but I'm working for it. It is a work, right? It's like, it's as hard as your partner's gonna make it on you because you were pushing my pace. And when your partner is Lindsey Baumgren of Nourish. Move, love. She's gonna push you. We are here to motivate. That's what we get paid to do, guys. Motivate you to move your booty at home. Ten seconds. Finish it. You got this. Come on. Right here. Go for five. Four, three, two and one. Whoo. Nice work, Brace. If that wasn't the funnest workout we've ever done on nml, I don't know what is. Body weight partner workout. It's 15 minutes. Grab your partner, grab your hubby. Grab your spouse, Grab your boss. Grab your boss and get after it. You guys, we hope you put this workout to the test. If you do, please tag us, because we want to watch you work out with somebody at nourishmovelove. And of course, you can always find all of our workouts at nourishmove. If you like this one, drop a subscribe to our channel, and we'll see you guys again soon.