With Valentines Day coming up on Friday we decided to design a workout that you can do with your significant other. Grab a partner and get ready for some fun exercises you can do together, without leaving the comfort of your own home! Let the Valentines Day Workout begin…
Warm up using the stretches below!
Glute, Hamstring, Low Back Stretch – Lie on your back with your head on the floor. While keeping one leg on the ground, have your partner raise your leg toward your head while supporting your knee and holding your foot. This should place tension on your lower back, glutes and hamstrings. Hold for about 20 seconds on each leg.
Inch Worms – Start in a standing position and place you hands on the ground. Walk out on your hands until you are in the top of a push up position. Then walk forward with your feet until you return to the starting position. Try to keep your legs as straight as you can during the exercise. Do this 5-10 times.
Walking Lunges – This one is just like it sounds, you are just going to do lunges while focusing on stretching out your quads and hip flexors. Do about 10 on each leg.
Arm Circles – Start by holding your arms straight out to the side forming a 90-degree angle with your body. Holding your palms up, do small arm circles frontward and backward for about 20 seconds each. Follow this by doing large circles front and back. This is an awesome warm-up for your shoulders.
Burpees – Burpees are a great full-body warm up. Do 5-10 to get your blood flowing and your muscles ready to go.
Resistance Band Row –With your partner siting on the ground, have them hold onto one end of a resistance band. While facing them, grab the other end of the band with your arms fully extended toward your partner. Pull the band toward your abdomen and return it to the starting position. Perform 3 sets of 10 on this exercise as well.
Couple Wall Sits – This exercise is performed by leaning backwards against your partner’s back and then walking out until both your legs are at a 90-degree angle. Try holding this position for as long as you can. For even more fun repeat this exercise 2-3 times and try to beat your first time.
Push Ups – Most of you probably already know how to do a push up. Just be sure to touch your chest all the way to the ground on each rep and fully extend your arms at the top. Shoot for 3 sets of 10 or 3 sets of as many as you can. If it becomes too challenging, try dropping down to your knees and doing push ups from there. You can also make this more challenging by having your partner hold your feet in the air or by having your partner sit on your back.
Partner Rows – While standing, grab onto your partners arms and lean back. Place your feet between their legs and start with your arms fully extended. Pull yourself toward them while they keep their arms fully extended. Again, shoot for 3 sets of 10 or 3 sets of as many as you can.
Partner Triceps Dips – Start by setting up as shown in the picture. Once you are both set up, perform tricep dips by lowering yourself until your elbow forms a 90-degree angle. Go until you or your partner fails. Repeat for a total of 3 sets. You can make it a contest by seeing who can perform the most repetitions on each round.
Couple Sit Ups – Have your partner hold your feet while also holding a plank. While he is holding a plank you will perform sit-ups. Switch off and complete three sets of each. You may give your partner a reward after each sit up, too!
Ball Sit Ups – Start by having your partner stand on your feet while you hold a medicine ball in your hands. Each rep will consist of performing a sit up and touching the ball on the ground at the bottom. Sit back up and hand or toss the ball to your partner. Your partner will hand or toss the ball back to you before you descend. Perform one set of as many as you can do.
Partner Plank – Have your partner lie on his back with his arms extended upward. Perform a plank by placing your feet on your partner’s feet and your hands on his hands with your arms fully extended. Hold this position for as long as you can.
Working out with a partner can make exercise more fun, motivating, competitive, and stimulating. With Valentine’s Day coming up, invest in each other by committing to a healthier lifestyle!
By Wes Young