As the celebration of the New Year echoes in the distance, we’re preparing for Valentine’s Day with these exercises for two! If you and your partner have set resolutions to get fit this year, why not forgo candies and dining out for a new couples’ workout routine?
Rather than exchanging physical objects to represent sentiment and love, there are numerous benefits of working out with someone you love! Not only can working out with a partner increase motivation, support and accountability, but it’s a great way to spend time together, improve communication, and get up close and personal. Having someone you trust and feel comfortable with is a great way to make those excruciating exercise sessions more fun.
From stretches and yoga poses to body weight and resistance exercises, there are many ways to collaborate during an exercise session. Here are a few exercises to try with your favourite partner:
Wheel Barrow Push Up with Squat
This movement requires both partners to work in sync as one conducts push ups and the other is squatting. With one partner (Partner A) on the floor in a plank position to execute push-ups the other partner (Partner B) stands behind and holds Partner A’s ankles. As Partner A descends into the push up, Partner B simultaneously squats down while holding to keep Partner A’s legs elevated and in place.
Partner Standing Row
Both parties will be working their core on this movement. With a resistance band, both partner face each other while one partner (Partner A) holds onto the middle of the band, and the other (Partner B) takes the handles and performs a row, keeping the elbows close to the body and squeezing with their back. For an increase in difficulty, Partner A can pull the band to add more resistance for Partner B.
External Rotation
This is a great external rotation exercise for the shoulders. Using a resistance band, both partners stand side-by-side, holding opposite ends of the band with the outside hand. There should be a light tension in the band. Holding the band with the outside elbow bent at 90 degrees, the movement is to externally rotate the band in unison while keeping the outside elbow close to the side obliques.
Russian Twist Pass
For the abdominal obliques, this particular move works on core engagement, balance and coordination. Sitting back-to-back a few inches away from each other, one partner (Partner A) passes a medicine ball from one side to be received on the opposite side of the second partner (Partner B). To make this move harder, elevate the feet up toward tabletop.
Lying Leg Throw
This is an advanced core exercise! The challenge is to engage your core to protect your back, while lowering your legs against resistance. Starting with one partner (Partner A) lying on their back on the floor, the other (Partner B) stands overtop near Partner A’s head. To start, the standing partner (Partner B), holds onto Partner A’s feet as they are raised. Partner B pushes Partner A’s legs away while Partner A contracts their core to lower and lift their legs with control. To keep things interesting, Partner B can push the legs forward or side-to-side to stimulate additional reactivity.
Partner Wide-Leg Seated Forward Bend
To end the session, this movement stretches the hamstrings and back muscles. Facing each other in a wide seated split, one partner (Partner A) holds onto Partner B’s forearms to pull Partner B into a forward fold. As Partner A is holding and pulling Partner B’s forearms, to deepen the stretch, Partner A’s feet are pressed into the calves of Partner B to provide additional stretch to Partner B’s legs and hamstrings.
Working out as a twosome doesn’t have to be limited to just your significant other. You can try these exercises with your favourite workout buddy. Don’t have one? Get your coach to break a sweat in your next session by engaging them in some pairs routines.
If you and your partner are looking to take your workouts to the next level, and cross a Valentine’s Day gift off your shopping list, try purchasing a doubles personal training session at Innovative Fitness!
