alert-erroralert-infoalert-successalert-warningbroken-imagecheckmarkcontact-emailcontact-phonecustomizationforbiddenlockedpersonalisation-flagpersonalizationrating-activerating-inactivesize-guidetooltipusp-checkmarkusp-deliveryusp-free-returnsarrow-backarrow-downarrow-left-longarrow-leftarrow-right-longarrow-rightarrow-upbag-activebag-inactivecalendar-activecalendar-inactivechatcheckbox-checkmarkcheckmark-fullclipboardclosecross-smalldownloaddropdowneditexpandhamburgerhide-activehide-inactivelocate-targetlockminusnotification-activenotification-inactivepause-shadowpausepin-smallpinplay-shadowplayplusprofilereloadsearchsharewishlist-activewishlist-inactivezoom-outzoomfacebookgoogleinstagram-filledinstagrammessenger-blackmessenger-colorpinterestruntastictwittervkwhatsappyahooyoutube
Experts / July 2021
Danielle Rines, Reebok Editorial

Solo vs. Team Workouts: Which Do You Prefer?

Haley Adams and Rich Froning break down the benefits of both workouts and share ones you can do during your next gym session.

Working out on your own can be nice. A solo workout means you can be fully focused on your goals (and it can serve as an escape). On the other hand, a partner or team workout can hold you accountable so you get the most out of your workout. Neither one is better than the other; each can be utilized for whatever you’re looking to get out of your gym day. 
 
The first thing you should do is weigh your options. Do you want to create your own schedule or stick to a team routine? Do you want to listen to music or focus in on the moves with your workout buddy? Then, you must decide goals for the day. Days in the gym don’t have to be the same, and no one knows that better than Haley Adams and Rich Froning of Team Mayhem Freedom. As they compete during the Games, Adams and Froning explained what makes both types of workouts they do unique. And lucky for us, they shared some workouts so you can give both versions a try.
 
 

Individual Workouts

If you’re working out solo, the pressure is on you to keep yourself motivated and moving. As 2020’s fourth Fittest Woman on Earth, Haley Adams knows a thing or two about how to keep yourself going through a workout. She says if you’re looking to really push it and maybe even compete soon, then a solo day might be best. “Working out by yourself can test you mentally and make you stronger.” Adams says a good way to get used to flying solo if you’re used to working out around others is to get some laps in around the track or trail. “I love running by myself and just putting some good tunes on.”
 
One of the best parts of working out on your own is not being held to anyone else’s timetable. “I just go off my own schedule when I’m by myself. I sleep in and have breakfast,” she says. On those mornings where you know you need the extra hour, opting for a solo workout may be the way to go. No matter if you’re alone or with your partner, Adams says the only pressure is the one you put on yourself, so remember to go in with the right attitude. “Working out makes me feel healthy and strong. It also makes me think clearer. Go into the workout with a positive mindset and give what you have that day!”
 
For the solo workout below, Adams put together a list of movements she thought would really challenge someone both physically and mentally. “I chose this workout because it’s a good workout to push yourself and get a good sweat by yourself.” See if you’re up to the challenge: take on these moves next time you’ve got some time to alone.
 
25 Devil’s Press (50’s/35’s)
75 Wall Balls (20/14) or goblet squat (50/35)
50 Box Jumps Overs (24/20) or jump squats
100/80 Calorie Row or 400m run
50 Box Jumps Overs (24/20) or jump squats
75 Wall Balls (20/14) or goblet squat (50/35)
25 Devil’s Press (50’s/35’s)
 
 

Team Workouts

For eight-time Games Champion, Rich Froning, team workouts are a part of his everyday routine. While he likes his sessions when he’s alone, he says working out with the crew is more fun. “Working out by myself allows me to push the pace or the volume higher because I can gauge how I'm feeling, but working out with a team is more enjoyable altogether.” Froning says there are some big things to consider when you’re working out in a group. “For one, the rest is much more calculated. Either an equal work/rest ratio or a "waterfall" approach is best to keep team members from bottlenecking mid-workout. Second, you need to consider each person's abilities for weight, endurance and movement technique.”
 
Froning says the team workout below can be fairly simple to modify. “This workout gives individual movements where each person can push their pace, as well as synchro movements that teach team members to work together. Whether that's slowing down or speeding up, you do what benefits the team as a whole.” The movements are meant to be a mix so each person gets something out of it. “It tests a little bit of everything: Machines, gymnastics, moving with a dumbbell, etc. Inevitably, there will be something that plays to each person's strength but will also expose a weakness.” 
 
If you and your workout buddies want to tackle a group workout, the one below is sure to get you sweating and building some comradery along the way.
 
50 Devil’s Press (50’s/35’s)
75 Synchro Wall Balls (20/14) or syncro goblet squat (50/35)
100 Box Jumps Overs (24/20) or jump squats (split)
200/160 Cal Row or 800m run (split)
100 Box Jumps Overs (24/20) or jump squats (split)
75 Synchro Wall Balls (20/14) or goblet squat (50/35)
50 Devil’s Press (50’s/35’s)
 
Whether it’s solo or with someone, doing a workout means you’re prioritizing your fitness and yourself. You can have fun with both workouts and receive benefits from each, so whatever one you choose will point you in the right direction.
Experts / July 2021
Danielle Rines, Reebok Editorial