Sometimes it’s great to hit the gym solo and clear your head with a workout, but having someone to exercise with makes the whole process more enjoyable. It also makes you more accountable – not only do you turn up for your workout, but you’re less likely to drift through it.
That’s especially true if you add some tandem exercises to your training session, like the ones that feature in the second half of this workout created by England rugby player Owen Farrell to celebrate the launch of The Yard, the new Third Space gym in London.
The whole workout is designed to improve your strength and power in the three different planes of motion. That means forward and back, side-to-side and rotational movements, all of which are required when you’re looking to excel on the rugby pitch.
Part 1: Strength
Goblet squat
Sets 2 Reps 8-10
Holding a kettlebell upside down by the handle in front of your chest, drop into a squat until your thighs are parallel to the ground, then drive back up, pushing through your heels to standing. If you want to increase the challenge you can hold two kettlebells in the rack position.
Deadlift
Sets 2 Reps 8-10
Hold a kettlebell in each hand and hinge at the hips to bend forwards, letting the weights hang straight down. Once you feel the strain in your hamstrings, drive your hips forwards to lift the weights back to the start using your legs.
Reverse lunge with kettlebell
Sets 2 Reps 8-10 each side
Holding a kettlebell in both hands in front of your chest, step back into a reverse lunge, lowering until both knees are bent at a 90° angle. Push back up to standing. Complete all your reps on one leg, then switch.
Side lunge with kettlebell
Sets 2 Reps 8-10 each side
Holding a kettlebell in both hands in front of your chest, take a big step out to the right and lower by bending your right knee, keeping your left leg straight. Push back up to standing, then lunge to the right again. Perform all your reps on one side, then switch.
Single-leg deadlift
Sets 2 Reps 8-10 each side
Hold a kettlebell in front of your thigh and lift the other leg off the ground. Hinge at the hips to lower the kettlebell towards the ground, lifting your raised leg behind you to help you balance. Lower until you feel the stretch in your standing leg’s hamstring, then drive your hips forwards to come back to standing. Do all your reps on one side, then switch.
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Part 2: Power
This part of the workout is when you get to work with your buddy. One of you pushes a weighted sled 15m while the other goes all-out on an assault bike, attempting to burn as many calories as possible. Once the sled-pusher has completed the 15m, swap exercises and repeat. Run through both exercises five times in total. If you’re at the gym without a buddy, time how long it takes you to push the sled 15m and hit the assault bike for the same length of time.
