Partner Up

You rest while your partner works — which means your partner decides how long you rest

HIIT
Mixed ability
45 min
Works for 8–24 · even numbers ideal, one team of three fixes an odd count
1 instructor
Effort 4/5
Studio floor · one shared mat space per pair
partner
intervals
dumbbells
teamwork

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Mats, one pair of dumbbells per PAIR, one timer, water. Half the kit of a normal night.

Warm-up8 min

Find Your Other Half

3 min paired pulse raise + move rehearsalRPE 3–4

Setup: Pair people as they arrive — match rough sizes for the dumbbell share, split friends who'll coast together. A team of three absorbs any odd number: one works, two rest, rotate.

How it works: Three minutes of pulse raising in pairs — shadowing: one leads around the room with marches, side-steps and arm circles, the other mirrors, swap on your call every 30 seconds. Then rehearse tonight's moves at half pace, partner A then partner B, so each watches the other once. Land the format's rule while they're fresh: in every block, one of you is always working — your effort is your partner's rest, so going gently steals from your teammate. Said with a grin, it powers the whole night.

What to say

“Your work buys their rest — that's the deal all night.”
“Watch your partner's warm-up reps; you're their form-checker tonight.”
“Teams of three: the spare person is the loudest voice, not a spectator.”

Easier

Shadowing at walking pace; rehearse the easier versions of each move.

Harder

Leader adds a level each swap — the mirror has to keep up.

Workout11 min

Block One — I Go, You Go

3 moves × 3 × [40s A / 40s B]RPE 7

Setup: Pairs at their mats, one set of dumbbells between them, placed where both can reach. Timer runs 40-second turns continuously.

How it works: Three moves, three rounds each, in strict I-go-you-go: A works 40 seconds while B rests, then swap. Move one, goblet squats; move two, push-ups; move three, mountain climbers. The resting partner has two jobs — count the worker's reps out loud, and hand over the dumbbell for squats like a relay baton. Halfway through, name the magic: nobody has checked the clock once, because a partner watching you is better fuel than any timer.

Rounds: 9 turns each

What to say

“Resting partner counts out loud — silence means you've stopped coaching your teammate.”
“Hand the bell over ready to grip; seconds saved are rest earned.”
“Match your partner's rep count within two — together means together.”

Easier

Turns at 30 seconds; push-ups from knees; squats without the bell.

Harder

Beat-the-count: B must match A's reps in the same 40 seconds or owes two burpees, paid with a smile at block's end.

Workout12 min

Block Two — Shared Workload

One shared list, 10min cap, swap freelyRPE 7–8

Setup: Same mats. Whiteboard or call out the shopping list: 60 squats, 50 lunges, 40 dumbbell rows, 30 push-ups, 20 burpees — per pair.

How it works: Each pair splits the list however they like — only one partner works at a time, swap whenever they choose. This is the thinking block: strong squatters buy their partner's burpees, and swapping early beats grinding to failure. Patrol and ask pairs their split strategy; teach the good ones to the room by name. Cap the block at ten minutes — pairs that finish early walk a lap and cheer the room home. Two minutes of rest and water after.

Rounds: 60-50-40-30-20

What to say

“Split by strengths — one of you loves squats; let them prove it.”
“Swap before you're wrecked, not after; short turns, fresh reps.”
“Finished pairs: your job becomes noise for the pairs still out there.”

Easier

Cut the list to 40/30/20/15/10 — same strategy game, kinder total.

Harder

Full list plus a shared 400-metre walk-run out the door or 60 fast steps on the spot each, before the burpees.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

Free on ClassPlans — new class plans weekly.