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

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

Posted:4/26/17
Updated:8/28/19

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!

20-Minute Buddy Band Workout, in partnership with Ope's Cookies  #ad this recipe

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

20 Minute Buddy Band Workout with Ope's Cookies
Tank & leggings: Lululemon. Bra: Lorna Jane

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

20 Minute Buddy Band Workout - Plank Band Row's

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

20 Minute Buddy Band Workout - Hop Over 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

20 Minute Buddy Band Workout - Push-Ups and Banded Squats

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

20 Minute Buddy Band Workout - Squat Banded 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

20 Minute Buddy Band Workout - Partner Planks

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

20 Minute Buddy Band Workout - Squat & Jump Lunges

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

20 Minute Buddy Band Workout - Parnter 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.

 

20 Minute Buddy Band Workout with Ope's Cookies #ad

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

We smashed these cookies and they were so good.

20 Minute Buddy Band Workout with Ope's Cookies | #ad

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

20 Minute Buddy Band Workout with Ope's Cookies | #ad

 

Pin this workout for later

20-MINUTE BUDDY BAND WORKOUT

 

photos by Jessica Norby, of Hello to Fit

workout buddy Erin Bahadur, of Erin’s Inside Job

 

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About Ashley

"Ashley Walterhouse is the founder of Fit Mitten Kitchen, based in the Greater Lansing Area of Michigan, AKA “the Mitten.” Ashley grew up as a picky eater but later discovered that eating healthy was actually easy and fun. She started FMK in 2015 as a way to share her newfound love of developing healthier recipes for all to enjoy."

Chewy Paleo Vegan Cookies with chooclate chunks on parchment paper
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Reader Interactions

Rate this Recipe Cancel reply

  1. Erin @ Erin's Inside Job says

    4/26/2017 at 9:47 am

    YESSS IM FAMOUS. Give me some more cookies 🙂

    Reply
    • Ashley says

      4/26/2017 at 1:13 pm

      Hahah <3 You need to try The Outlaw! It takes like a fudgy no-bake 😀

      Reply
  2. Marina @ A Dancer's Live-It says

    4/26/2017 at 10:10 am

    Awww this is so cute!! Buddy workouts are awesome! 🙂 I also LOVE your leggings, where did you get them??

    Reply
    • Ashley says

      4/26/2017 at 1:14 pm

      Oh I meant to share links! They’re Lululemon though. So is the tank. Bra is Lorna Jane 🙂

      Reply
  3. Jess @hellotofit says

    4/26/2017 at 10:49 am

    YOU GUYS ARE SO CUTE and I love this post. Hormone balance is HUGE when it comes to exercise, and I think it’s safe to say we all feel so much better afterward!! Loved snapping pics for you two 🙂

    Reply
    • Ashley says

      4/26/2017 at 1:14 pm

      Agreed! Thanks again <3

      Reply
  4. Emily says

    4/26/2017 at 1:42 pm

    You gals are so cute together; I love how you used your time with the girls and made a spontaneous fun workout. Cookies are perfect refuel. 🙂

    Reply
    • Ashley says

      4/26/2017 at 3:54 pm

      Aw thanks Emily! We definitely had a lot of fun 🙂

      Reply
  5. Beverley @ Born to Sweat says

    4/26/2017 at 3:48 pm

    my favorite part about this is seeing more pictures of YOU, and also Erin working out with her hair down. HAH!

    Reply
    • Ashley says

      4/26/2017 at 3:55 pm

      Lol it feels so weird putting up pictures of myself. But I am glad you enjoyed 😉 And LOL to Erin working out with her hair down. She is just super fly like that.

      Reply
  6. Virjinia Harp says

    4/26/2017 at 4:53 pm

    What a great workout! And those cookies sound delicious after a good sweat session!

    Reply
    • Ashley says

      4/27/2017 at 10:26 am

      Thanks Virjinia! Cookies are basically the best post-workout fuel ever 😉

      Reply
  7. Pal says

    4/26/2017 at 5:17 pm

    Just sent some to Ma!!!!! Also, cute pics, bud <3

    Reply
    • Ashley says

      4/27/2017 at 10:26 am

      I can’t wait to hear what she thinks 🙂
      And thanks! You know how much I love getting my picture taken 😉

      Reply
  8. Les @ The Balanced Berry says

    4/27/2017 at 10:44 am

    Ooooh love a good partner workout! You guys are adorable <3

    Reply
    • Ashley says

      4/27/2017 at 12:50 pm

      😀 Thanks Les! Next time you need to come <3

      Reply
  9. Laura says

    4/28/2017 at 4:23 pm

    Think I could get my hubby to do this with me?! lol working out with a buddy is SO much more fun!

    Reply

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