{"id":3220,"date":"2019-05-31T14:43:46","date_gmt":"2019-05-31T14:43:46","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/bff-workout\/"},"modified":"2025-08-28T18:12:29","modified_gmt":"2025-08-28T18:12:29","slug":"bff-workout","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/bff-workout\/","title":{"rendered":"The BFF Workout You and Your Bestie Need to Try"},"content":{"rendered":"\n<p><a href=\"https:\/\/www.instagram.com\/fitgurlmel\/\" target=\"_blank\" rel=\"noopener\">Melissa Alcantara<\/a>, celebrity personal trainer, and fitness influencer&nbsp;<a href=\"https:\/\/www.instagram.com\/karinaelle\/\" target=\"_blank\" rel=\"noopener\">Karina Elle<\/a> designed a foolproof BFF workout to get you and your friends in shape for summer just in time for Gold\u2019s Gym BFF Week (<a href=\"https:\/\/www.goldsgym.com\/national-best-friend-day\/\" target=\"_blank\" rel=\"noopener\">#GOLDSBFF<\/a>), June 8-14. This workout, approved by Gold\u2019s Gym fitness experts, is designed to be done anywhere, with just your bodyweight, a medicine ball, and your bestie.<\/p>\n\n\n\n<p>Follow along with the videos below. The moves are demonstrated by two super fit BFFs, fitness instructors<span class=\"apple-converted-space\">&nbsp;<\/span><a title=\"https:\/\/www.instagram.com\/esmeyleon\/\" href=\"https:\/\/www.instagram.com\/esmeyleon\/\" target=\"_blank\" rel=\"noopener\">Esmey Leon<\/a> and<span class=\"apple-converted-space\">&nbsp;<\/span><a href=\"https:\/\/www.instagram.com\/sheenajayne_fitness\/\" target=\"_blank\" rel=\"noopener\">Sheena Jayne Martin<\/a>, who were filmed by videographer and trainer<span class=\"apple-converted-space\">&nbsp;<\/span><a title=\"https:\/\/www.instagram.com\/bryanwesleywilliams\/\" href=\"https:\/\/www.instagram.com\/bryanwesleywilliams\/\" target=\"_blank\" rel=\"noopener\">Bryan Wesley Williams<\/a>.<span class=\"apple-converted-space\">&nbsp;<\/span><\/p>\n\n\n\n<p class=\"h1\">GOLD\u2019S BFF Workout<\/p>\n\n\n\n<p class=\"h2\">THE WARMUP<\/p>\n\n\n\n<p>Try each of the following, going 10-20 yards for each move: jog, high skip, lateral shuffle, walking lunge with twist and reach, inchworm and broad jump. Complete two rounds of each before moving to the workout.<\/p>\n\n\n\n<p class=\"h2\">THE WORKOUT<\/p>\n\n\n\n<p class=\"h3\"><strong>Buddy squat and toss with medicine ball<\/strong><\/p>\n\n\n\n<p>This works your legs, glutes, arms and <a href=\"https:\/\/www.goldsgym.com\/blog\/7-shoulder-exercises-for-strength-and-stability\/\">shoulders<\/a>. Stand a few feet away from your partner. Hold the medicine ball held at chest height.&nbsp;Both of you squat down to below parallel and then come up. Toss the ball to your partner. Repeat, alternating who has the ball, with no rest in between.<\/p>\n\n\n\n<p><strong>The goal:<\/strong> Do two sets of 15 reps.<\/p>\n\n\n\n<p><iframe loading=\"lazy\" width=\"350\" height=\"197\" src=\"https:\/\/www.youtube.com\/embed\/H3_ySX-KS3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n\n<p class=\"h3\"><strong>Side-by-side plank with a rolling medicine ball<\/strong><\/p>\n\n\n\n<p>This works your abs, lower back and hips. Set up a couple feet away from each other in plank position (on your hands), head to head.&nbsp;Hold the plank for 60 seconds, while rolling a medicine ball back and forth and alternating the arm that you use to catch and return the ball. Try not to shift your body much as you lift up off your hand to move the ball.<\/p>\n\n\n\n<p><strong>The goal:<\/strong> Do this for 60 seconds, rest for 30 seconds, then do this for another 60.<\/p>\n\n\n\n<p><iframe loading=\"lazy\" width=\"350\" height=\"197\" src=\"https:\/\/www.youtube.com\/embed\/Z6Xg90HFnJU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n\n<p class=\"h3\"><strong>Alternating lunge jumps<\/strong><\/p>\n\n\n\n<p>This exercise engages your legs, glutes and core. For this movement, try to keep your partner going and on pace.&nbsp;Start in a lunge position with each knee at 90 degrees. Explosively push up out of the lunge, jumping in the air and switching your front foot with your back foot.&nbsp;Drop into a lunge under control and reverse the movement again, repeating until you have completed 10 reps with each leg.<\/p>\n\n\n\n<p><strong>The goal:<\/strong> Do two sets of 10 reps.<\/p>\n\n\n\n<p><iframe loading=\"lazy\" width=\"350\" height=\"197\" src=\"https:\/\/www.youtube.com\/embed\/gHZYhu4J28c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n\n<p class=\"h3\"><strong>Medicine ball sit-up with pass<\/strong><\/p>\n\n\n\n<p>This works your arms and abs. Lie down with your feet facing each other and lower legs interlocked. One partner will start with the ball.&nbsp;Sit up and pass or hand off the ball to your partner. Repeat, going up and down, passing the ball until each partner has passed 15 times.<\/p>\n\n\n\n<p><strong>The goal:<\/strong> Do two sets of 15 reps.<\/p>\n\n\n\n<p><iframe loading=\"lazy\" width=\"350\" height=\"197\" src=\"https:\/\/www.youtube.com\/embed\/iMzUwQnO8Y8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n\n<p class=\"h3\"><strong>You go, I go burpees<\/strong><\/p>\n\n\n\n<p>This works your entire body. Alternate performing burpees with your partner \u2014 one person doesn\u2019t go until the other has completed a full rep.&nbsp;You\u2019re done with a set when each partner has completed 10 reps.<\/p>\n\n\n\n<p><strong>The goal:<\/strong> Do two sets, resting for 30 seconds between sets.<\/p>\n\n\n\n<p><iframe loading=\"lazy\" width=\"350\" height=\"197\" src=\"https:\/\/www.youtube.com\/embed\/8iDFAmBG7-c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/p>\n\n\n\n<p><b>Learn more about Gold\u2019s BFF Week <\/b><\/p>\n\n\n\n<p>Find out about our free classes during this week. Also, be sure to post a picture of you and your bestie on Instagram using <a href=\"https:\/\/www.instagram.com\/explore\/tags\/goldsbff\/\" target=\"_blank\" rel=\"noopener\">#GoldsBFF<\/a> and tagging <a href=\"https:\/\/www.instagram.com\/goldsgym\/\" target=\"_blank\" rel=\"noopener\">@goldsgym<\/a>. And get more workout suggestions on exercising with a friend on our special&nbsp;<a href=\"https:\/\/www.goldsgym.com\/national-best-friend-day\/\" target=\"_blank\" rel=\"noopener\">BFF Workout Page<\/a>.<\/p>\n\n\n\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&lt;p&gt;Melissa Alcantara, celebrity personal trainer, and fitness influencer\u00a0Karina Elle designed a foolproof BFF workout to get you and your friends in shape for summer just in time for Gold\u2019s Gym BFF Week (#GOLDSBFF), June 8-14. This workout, approved by Gold\u2019s Gym fitness experts, is designed to be done anywhere, with just your bodyweight, a medicine [&hellip;]&lt;\/p&gt;<\/p>\n","protected":false},"author":47,"featured_media":6321,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Celebrate National Best Friend Day with these ultimate partner workout challenges created by celebrity trainer Melissa Alcantara and fitness influencer Karina Elle","footnotes":""},"categories":[3],"tags":[181,182,80,183,175,176,178,185,87],"class_list":["post-3220","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-best-friends","tag-bff-day","tag-fitness","tag-golds-bff","tag-partner-exercises","tag-partner-workout","tag-summer","tag-summer-fitness","tag-workout"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3220","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3220"}],"version-history":[{"count":5,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3220\/revisions"}],"predecessor-version":[{"id":10094,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3220\/revisions\/10094"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6321"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}