Sure, your workout session's over, but that doesn't mean you don't have enough left in you to challenge your workout partner to a little friendly competition. Throwing a little pride into the mix is a great way to kick your motivation up into the next gear. We talked to Ben Musholt, a physical therapist in Portland, Oregon for over 10 years and the founder of Strength Mob and BPM Rx, Inc. about some easy ways to challenge your gym buddy and yourself.
When you think you're running on empty, test yourself and your friend, and you'll be surprised how much strength you dig up.
1. The Push-up Game:
The first person begins with 10 push-ups. The second person matches the 10, and then does as many extra as he can. The next person does the difference between the two sets, and adds on another few reps. You must maintain a push-up position for the duration of the game, without letting your knees touch the ground. The game cycles continuously and is won by whoever completes all of the push-ups and doesn’t collapse.
2. Squat Hold:
Square off from your partner and get into a deep squat position, with hips and knees below 90 degrees of flexion, however don’t drop all the way to your heels. The guy who can maintain the squat for the longest time, without standing up or dropping backward, wins the challenge.
3. Single Leg Bench Get-up:
Sit side-by-side on a weight bench, and keep one leg elevated off the floor. Start standing up together, on one leg, keeping pace at an easy cadence. The last person to be able to complete the get-up on one leg wins.
4. Pull-up Add-on:
The challenge begins with someone doing a single pull-up on a high bar. The next person completes a pull-up, then adds a second pull-up or another hanging movement. Mix it up with a clapping pull-ups, circular pull-ups, or hanging leg raises. The game builds to a progressively longer series of hanging motions and ends when someone can’t match the last movement.
5. Handstand Hold:
Kick up to a handstand against a wall, facing away from the wall. Lock out your arms and settle in for the long haul. Whoever can stay up the longest wins the challenge.
6. Towel Drag:
Find some open floor space, like an indoor basketball court or long hallway. Get in a plank position and place an old towel under your feet. Drag yourself in a plank position, pulling with your arms, as far as you can. The person that completes the most laps is the winner.
7. Side Plankers:
Pick a side and then get in position. Hold a side plank with your top arm and leg elevated, for as long as you can. Longest duration wins.
8. Wall walks:
Start in a plank position, with your feet on the floor, near a wall. Walk your hands towards the wall and feet upward, to finish with your chest against the wall in a handstand position. Crawl back to the starting position. Most reps wins.
Sit on the ground and lift your legs up, so that you are balanced in a “V” position, with arms elevated too. Hold for as long as you can. Winner stays up the longest.
10. Wall Sit with Plate Raise:
Grab a 10-pound weight plate, then find some empty wall space. Settle into a wall sit with your hips and knees bent to 90 degrees. Raise the weight plate above your head, with your arms straight. Sit in this position until you either have to stand or lower the weight. Last man in position is the champ.