I Go, You Go Partner Warm-Up

A partner warm-up before a fitness lesson: while one partner runs to a cone and back, the other repeats a bodyweight exercise until the runner returns. It raises the heart rate and wakes up the muscles gradually, with each pair setting its own pace.

How to play

1. Pairs stand on a starting line, each with a cone 15 m (16 yd) away; a poster in the middle lists the 5 exercises.
2. Block 1 (2 min): A jogs to the cone and back while B does air squats until A gives a high five; then they switch.
3. Block 2 (2 min): the runner does high knees and the partner does alternating lunges.
4. Block 3 (2 min): side shuffle down and back while the partner holds a plank with shoulder taps.
5. Block 4 (2 min): faster run while the partner does jumping jacks in place.
6. Wrap-up (2 min): easy jog together to the cone and walk back with arm circles; each pair records how many trips each partner did.

Rules

• The worker doesn't stop until the partner gives a high five.
• Run in your own lane and come back on the same side.
• Form before speed: knees in line with toes on squats and lunges.
• Intensity rises block by block; no sprinting in the first one.

Variations

Adaptations

• Limited mobility: the student does arm and core exercises in place and the partner runs both turns.
• Autism: a set partner and a card showing the order of the blocks.
• Lower fitness: walk briskly instead of running and use a shorter range of motion.

Learning goals

• Activate major muscle groups gradually.
• Adjust effort to a partner's pace.
• Keep proper form in bodyweight exercises.

Equipment for a class of 25

• cones: 26

Teacher tip

Partners push each other, so you don't need to call the time. Watch for sagging lower backs in the plank and switch anyone who needs it to a kneeling version.

More activities like this

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