Andia Winslow: Partner Workout (Video)


Hello, friends! My name is Andia Winslow, and I’m excited to join you as a fitness contributor here on Go Red For Women.

Over the past several years, I’ve been proud to volley between my roles as a Professional Athlete, Certified Fitness Professional and Caretaker to a terminally ill family member. My journey in the wellness industry has helped to shape much of who I am today, and I couldn’t be more honored to share with you in our collective fight to end heart disease—the No. 1 killer of women.

As the week wanes and the weekend beckons, so does time with friends. What better way to spend quality time with friends than by doing something active to benefit your hearts, bodies and minds? Happy Hour revelry is commonplace, but I’m here to offer an alternative: Heart Hour. It’s a tradition that I started amongst friends in which we trade in sweet alcoholic drinks and savory tapas for free-flowing H2O and electrolytes. We join forces for dynamic and time efficient workouts. Stress is relieved, endorphins released, and time with friends achieved. The classic “clink” of wine glasses is remixed and our “Cheers!” becomes the post-workout hydration anthem.

How do you fit in? Commit to give yourself the gift of exercise multiple times per week. Set a Heart Hour date, invite friends, and begin to improve your health. By aligning ourselves with the accountability of partners and friends, exercising becomes easier to complete. In fact, it can be fun!

Let’s get started! The bodyweight-only exercises that you will see in this “Partner Workout” are unique in that they can be done with or without a partner and don’t require traditional exercise equipment or a gym. What if you happen to have a partner who is significantly taller, stronger or bigger? That’s OK! Size difference and ability level is not a limiting factor in the quest to workout your entire bodies together.


Andia Winslow: Partner Workout Exercises

(Click on the links to watch each exercise video on Go Red For Women on YouTube)

You can start these moves immediately or begin with a warm-up, such as jumping jacks, jumping rope or skipping—all of which provide full body coordination.

Partner Push

Sprint against your partner while she resists by placing her hands on your shoulders. Do 6 sets of 20 yards (adjust the distance for difficulty).

Forward Raises

Use opposing force with arms straight, parallel to the ground. The core is engaged as in a standard plank. Do 3 sets of 12 to 15 repetitions.

Handheld Squats

Perform traditional squats while holding your partner’s hands. Pull away from one another to maintain posture. Do 3 sets of 12 to 15 repetitions.

Kid ‘n Play

Stand on one leg and bend the other, lifting the bent knee high while standing in place. Accelerate in speed and increase in height. Do 5 sets for 30 seconds (with 30 second rests between sets).


Assume a traditional plank with alternating forward reaching arms parallel to the ground. Do 5 sets for 30 seconds (with 30 second rests between sets).


Activate triceps with legs bent at 90 degrees or fully extended for increased difficulty. Do 3 sets of 12 to 15 repetitions.

Cool down with an easy jog or a brisk walk.

Explore more heart-healthy exercises on Go Red.