A Full-Body Partner-Loaded Bodyweight Workout

A Home, Travel, or Gym Workout Using Rings and a Multistrap

With Sunniva Brufladt & Sondre Berg

This weighted full-body partner bodyweight workout is built around one simple idea: your body is the resistance. By combining bodyweight training, partner loading, gym rings, and a multistrap, you can create a powerful full-body session without traditional weights or machines.

It’s a true bodyweight workout, enhanced — not replaced — by minimal tools that fit neatly into a fanny pack.

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A Bodyweight Workout — With Smart Loading

At its core, this session is a bodyweight workout. The only difference is how the load is applied.

The multistrap is used as a weight belt:

• The working partner wears the multistrap around the waist

• The weight partner steps inside the belt

• The second partner’s bodyweight becomes the load

This keeps the workout grounded in bodyweight movement patterns while allowing progressive resistance — ideal for home workouts, travel workouts, and minimalist gym training. Watch the video for guidance, and how to adjust weight. The partner can lay on the floor with the legs inside the multistrap belt or laying inside facing the partner with legs in the ground and knees in a 90 degrees position. 

Why This Bodyweight Workout Works Anywhere

• Bodyweight-based movements

• No machines or barbells

• Only gym rings + multistrap

• Easy to pack, easy to scale

Because the resistance comes from another human body, this workout adapts effortlessly to different environments and strength levels.

Workout Structure

• 4 total sets

• Set 1: warm-up (lighter, without partner)

• Sets 2–4: working sets
  

• 5-10 reps in each set

• Rest when your partner is working out
  

Minimalist Gym Rings

1. Bodyweight Pull-Ups (Partner-Weighted Pull on Rings)

This pulling movement is a bodyweight exercise enhanced with partner load.

Using gym rings, the working partner performs the pull while wearing the multistrap. The second partner’s bodyweight provides resistance.

Focus on:

• Scapular control

• Core stability

• Full range of motion

2. Bodyweight Dips (Partner-Weighted)

Dips remain a classic bodyweight push exercise, made more demanding through partner loading.

Performed on gym rings, this movement challenges strength, stability, and control.

Form cues: 

• Rings at navel height. Both knees should be 90 degrees bent when performing the dips.
  
•  Straighten your elbows at the top and try to turn the rings slightly outward. It’s completely fine if you can’t turn them out yet — just trying is what will eventually make it possible.
  
  
• At the bottom, keep a neutral grip. 
  
  
• At the top position, depress your shoulders — the opposite of shrugging. Think “push tall” and create space between your shoulders and your ears, as if you’re pressing yourself away from the rings. Throughout the movement, your elbows should stay close to the body — elbows track back while shoulders move forwards. Allow a slight forwards lean in the top position and stringer forward lean in the bottom positon,. 

3. Bodyweight Core - hollow body slide-out in rings

No partner load, but infinite scalability – rings at ankle hight and feet directly bellow anchor point. Now if you walk forwards it becomes easier, and if you walk backwards it becomes harder. You can measure feet away from base position to keep track of your level.

Form cues:

• Hollow body

• Flexed body
  

• Slide in and out

• On knees or toes (harder)

This approach trains the core as a stabilizer, not just an isolated muscle group.

4. Explosive One-Leg Bodyweight Squat 

Who can jump higher? 

Form cues:

• Squat down carefully on one leg, the other leg is pointing forward, then squeeze all you got through your heel and make an explosive one-leg jump. 
• 5-10 reps on each
  
  

Single-leg squats are a foundational bodyweight lower-body exercise. Increases strength while maintaining balance and control.

Final Thoughts

This workout proves that bodyweight training doesn’t have to be light. With a partner, gym rings, and a multistrap used as a weight belt, you can create a weighted bodyweight workout that works at home, while traveling, or in the gym — all with equipment that fits in a fanny pack.

Bodyweight. Minimal tools. Maximum movement.