20-Minute Buddy Band Workout [ with Ope’s Cookies ]

This band workout post is sponsored in partnership with my friends, Ope’s Cookies! All opinions expressed, as always, are my own. Thank you so much for supporting the brands I trust and have the pleasure working with–it helps make Fit Mitten Kitchen possible!

I’m back with another post in partnership with the wonderful brand Ope’s Cookies. Ope’s is all about positive energy, motivating people to be the best version of themselves, and spreading the love. Personally, I believe positive energy and being the best version of one’s self could not be achieved without some form exercise in our weekly routines. Whether that is yoga, running, walking, strength training, group fitness, CrossFit, and the list goes on…

Exercise does more for us than just strengthening our muscles. It releases feel good hormones that make a huge impact on our day-to-day lives. It doesn’t matter how you like to move it, just do it <3

When I was in Chicago last week meeting up with Erin and Jess, I thought it’d be fun to do a buddy workout with them and share with you here on the blog. Because sometimes we need a little help from our friends to keep us moving and motivated.

This is a quick 20-minute band workout that you can do anywhere. All you need is a timer (I like the “Interval Timer” app), two bands, a mat, some water and maybe a towel if you get sweaty 🙂

20-minute buddy band workout

Warm up with two minutes of 2 minutes butt kicks, jumping jacks, and high-knees.

Plank Band Row

Get down into plank position facing each other. With the band in each of your right hands, making sure you have enough tension on the band, row the band back back, driving your elbow up close to your side body. Careful not to shift your weight too much to one side. Really engage your core here! Do about 12 on each side, for 45 seconds total.

Buddy Burpees

One person starts on the floor holding a forearm plank position, while the other person jumps over laterally, then into a burpee. Once the one person has jumped over to complete one burpee, hold a plank and allow the other person to jump over and complete a burpee. Keep alternating this move until 45 seconds is up.

 

Squats + Push-Ups

One person starts push-ups while the other does banded squats. Complete this for 45 seconds total before switching moves for another 45 seconds. This move is a total of 90 seconds.

Squat Band Rows

Take the bands and loop them around each other. Stand facing each other, and far enough so there is tension on the band. Drop into a squat position and row the band back, elbows staying close to sides, squeezing shoulder blades together. Release and repeat for 45 seconds.

 

Side Plank Partner Reach Unders

Get into side plank position facing away from partner. Shoulder aligned with wrist, feet stacked. Opposite arm is stacked over shoulder. Reach arm under body, touching partners hand before reaching straight back up. Repeat this one side for 45 seconds before switching sides to complete for another 45 seconds. This move is a total of 90 seconds.

Squat Hold + Lunge Jumps

One person holds a squat, while the other does switch jump lunges. Each person does the one move for 45 seconds, before switching. This move is a total of 90 seconds.

 

Partner Ab Throw-Downs

Grab a mat. One person lying down on their backs while the other person stands tall overhead. The person on the mat is holding the backs of the standing person’s ankles. The person on the floor sends their feet straight up into the air, while keeping their belly button pulled toward their spine and shoulder blades pinned into the mat. The standing person throws down the partner’s legs. The person on the mat should be resisting the push, engaging your abdominal muscles the entire time. Complete this move for 45 seconds before switching. This move is a total of 90 seconds.

REPEAT THIS CIRCUIT 2x through for a 20 minute workout, with little rest in between exercises. Repeat the band workout 3x through if you want a longer workout.

 

And then of course wrap up your workout with a little Ope’s Cookies treat!

We smashed these cookies and they were so good.

The Powerlifter is Peanut Butter & Chocolate Chips. Obviously a killer combo.

And then one of my personal favorites, Runner’s High, which is Peanut Butter Banana.

So pretty much the two best combinations ever 😀

 

If you want to get your hands on some Ope’s Cookies, use the code FMK20 at checkout for 20% off. You can use this code over and over again! It’s not an affiliate, just a great deal. I sent some to my Pal out in Washington. Her and her husband loved them <3

 

Pin this workout for later

 

photos by Jessica Norby, of Hello to Fit

workout buddy Erin Bahadur, of Erin’s Inside Job

 

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