Stand back to back with your partner, legs shoulder width apart and with enough space between you. One partner holds a medicine ball.

Bend over without pushing each other. Pass the medicine ball between your legs to your partner.

Once you have passed the ball through your legs to your partner, both of you reach up above your heads for your partner to pass the ball back to you.

Continue this cycle for the required time or repeat the exercise according to the training plan, then reverse the direction of ball travel so you are now receiving the ball through your legs.

Get into a high plank, with your hands directly below your shoulders. Have a partner lift you by your ankles, keeping your body straight (do not dip at the waist) and looking straight ahead.

Move your right hand forward about six inches.

Then move your left hand up six inches past your right, finding a good pace for you and your partner to avoid face planting. Keep your core and glutes contracted to maximize the movement. Go for many feet as it is written in the training plan, then switch with your partner.

Sit back to back with your partner with a ball to share in hand, and knees bent.

Both of you will rotate to one side as one of you passes the ball to the other person.

Rotate in the other direction and pass the ball back to the other person. Repeat the exercise according to the training plan alternating sides.

Face your partner and clasp hands while you both lift one leg in the air and extend it in front of your body. Make sure you both lift the same leg so you do not kick each other.

From this position, both of you should lower down into the deepest single-leg squat you can manage, using your partner to maintain stability and balance.

Pause briefly at the bottom, then squeeze your partner's hand, clench your abs, and drive the heel of your squatting leg into the ground to stand up. When you finish one side, switch and repeat on the other leg. Repeat the exercise according to the training plan.

Sit on the ground, facing each other with bent knees. Lower your torso on the ground and bring your fingers close to your ears.

Crunch your torso and lift your upper body up and off the ground.

Lower your torso to the starting position and repeat the exercise according to the training plan.

One partner should lie on his back on the ground with his partner standing right behind his head. The partner on the ground should reach back and grab the standing partner’s ankles.

The partner on the ground are lifting his legs up and back toward his partner. Keep your legs straight and close together.

Lying partner should lower his legs to the ground and repeat the exercise according to the training plan. Then partners should switch.

Get into the standard push up position with your back straight, abs tight, hands shoulder width apart, up on your toes. Your partner should come up on you and get the same position but in the opposite direction, holding by your ankles.

Bend your elbows to lower your upper body while your partner doing also a push up.

Press back up to the starting position. Repeat the exercise according to the training plan.

Get into a push up position, with your heads on the ground facing each other. Make sure you are close enough so that you can reach out and clap your partner's hand, but not so close that you are going to bump heads.

Reach out your right hand to clap (clap the hand diagonally across from the one you are using to clap).

Go back to the starting position.

Reach out your left hand to clap.

Go back to the starting position and repeat the exercise according to the training plan alternating arms holding the push up position try the whole exercise.