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While exercise can undoubtedly be challenging, incorporating your significant other into your routine can transform it into a more engaging, motivating, and undeniably adorable experience. Look no further than this specially curated five-move couple’s workout, designed to be conveniently completed at home!
Here’s a five-move couple’s workout for you and your partner to do at home.
What you need for the couple’s workout:
- The Dynamic Duo:Â You and your partner, ready to conquer your fitness goals together!
- Ample Space:Â An open area to move freely without restrictions.
- Comfortable workout clothes: Clothing that allows for a full range of motion and keeps you comfortable throughout the workout.
- Supportive Footwear:Â Shoes that provide adequate support and stability for various exercises.
- 2 yoga mats: Two yoga mats to ensure proper cushioning and exercise space for each partner.
What you need to know for the couple’s workout
Reps: Understanding the Building Blocks of Your Workout
Reps, short for repetitions, are the individual units of effort within a set. They represent one complete execution of a specific exercise, from start to finish. Imagine a push-up: lowering your body to the ground with control, then pressing yourself back up to the starting position. That single push-up and return movement counts as one rep.
Think of reps like building blocks: the more reps you complete in a set, the greater the workload and potential challenge for your muscles. For example, performing 10 bicep curls with dumbbells would be considered 10 reps, while performing 20 bicep curls would be 20 reps, requiring more effort and potentially leading to greater muscle fatigue.
Sets: Structuring Your Workout for Optimal Results
Sets, on the other hand, group a specific number of reps together to create a structured workout routine. They act as mini-cycles within your exercise, allowing for short periods of rest in between to recover and recharge your energy.
Imagine training for a marathon: you wouldn’t run the entire distance without any breaks, would you? Sets function similarly. They allow you to push yourself during each rep while incorporating brief rest periods before tackling the next set.
For example, if an exercise requires three sets of 12 reps, this means you would perform 12 reps (one set), rest for a short period (usually 30-60 seconds), then repeat the exercise for another 12 reps (second set). You would then rest again and complete the final set of 12 reps.
Remember, you can adjust the number of reps and sets based on your fitness level and goals. If you’re a beginner, start with lower rep ranges (8-12 reps) and fewer sets (2-3 sets). As you progress, you can gradually increase the reps and sets to challenge yourself further.
Couple’s workout basics
This unique workout is designed for coordinated movement between you and your partner that will increase your heart rate. It utilizes a training method called pyramid sets, which gradually reduces the number of reps with each subsequent set, resembling the shape of a pyramid. Here’s a breakdown of the set structure:
Set 1:Â 15 reps
Set 2:Â 12 reps
Set 3:Â 10 reps
Set 4:Â 8 reps (optional set if you and your partner are beginners)
Once you complete all four (or three) sets, you and your partner will switch roles. And if 15, 12, and 10 reps seem like too much, then don’t worry! You can modify the numbers to make them more comfortable for the both of you.
Now, with all that out of the way, let’s get to the moves: push-up/sit-ups, hi-five push-ups, dips & sit-ups, squats & leg-press push-ups, and bicycle crunches.
Push-up/Sit-ups
Place two yoga mats next to each other vertically. Have one partner lay down in sit-up position on the uppermost mat. The other partner will get in push-up position on the other mat. This will be your starting position. The push-up partner will push down on the other partner’s feet to support them as they do sit-ups. The partner in push-up position will begin first with a push-up. Once they near the ground, the other partner may start with their sit-up. When the push-up partner gets up, the sit-up partner will keep their core tight and curl to the ground. This counts as one rep. Keep this pace.
As a rule of thumb for this couple’s workout: when one partner nears the ground, the other must rise in the air. Repeat in pyramid sets. Once all sets are completed, switch roles and repeat sets.
Hi-five push-ups
Space the yoga mats about three to four inches apart, keeping them vertical like in the push-ups/sit-ups exercise. For this couple’s workout both partners will get in push-up position, facing each other. This is your starting position. Both partners will push down simultaneously, and come back up simultaneously. Once both partners are up, they will hi-five each other using the corresponding hands, keeping their hands low. For example, both partners will always touch their right hands together and their left hands together. This counts as one rep. Repeat until all sets are completed. Once all sets are completed, switch roles and repeat sets.
Dips & sit-ups
Place the yoga mats together like they were in the first exercise. Have one partner get in sit-up position, with their feet at the edge of the second mat. Have the other face away from the sit-up partner and have them rest their hands on the other’s knees. Lean back until only your heels are touching the mat. This is your starting position. The sit-up partner will do sit-ups, while the other will dip down using their arms and dip back up. This is one rep. You’ve successfully finished this couple’s workout when all sets are completed. Once all sets are completed, switch roles and repeat sets.
Squats & leg press push-ups
To begin this couple’s workout, have one partner lie down, with their shoulders at the edge of the second mat. Have the other partner stand shoulder-width apart, hovering over the other person in a squat position. The partner lying down will grab onto the other’s ankles. This is your starting position. The partner lying down will then swing their legs towards their partner. The standing partner will push their partner’s legs away, creating resistance. The standing partner will then do a dip. Then, both of you will return to starting position. Repeat until all sets are completed. Once all sets are completed, switch roles and repeat sets.
Bicycle crunches
Push both mats together. and have both partners get into sit-up position, facing each other. Line up your feet with your partner’s. Interlock your hands behind your head, being careful to not pull on your neck. Lie down in sit-up position. This is your starting position. Do a crunch, and have your right elbow reach your left knee. Go back down to starting position. Repeat with left elbow and right knee. Keep in mind that you and your partner’s feet will be touching, so you will be doing these moves simultaneously as you apply pressure to each other’s feet. Repeat until all sets are complete. Once all sets are complete, switch roles and repeat sets.
That’s a lot to take in, isn’t it? But the good news is you won’t have to brave it alone. With this couple’s workout, you’ll double your motivation, your results, and — hopefully — double your love too.
So, ditch the gym and get ready to sweat together! This unique couple’s workout routine offers a fun and effective way to bond with your partner while getting fit. Remember, communication and teamwork are key to mastering these exercises. Don’t be afraid to laugh, encourage each other, and celebrate your achievements together. With dedication and a little healthy competition, you and your significant other can reach your fitness goals and strengthen your relationship in the process.
How did this workout fare for you and your SO? Leave a comment below!
And for more full body workouts, check out this 20-Minute HITT Workout!
*Special thanks to Steven and Sandy for volunteering for this workout.
