Sport is a good way to stay healthy and fit. It contributes not only to the development of strength but also the fight against various types of stress. Besides, sports activities help establish communication skills and rally people. A striking example is a couple workout. A couple workout is much more effective than family psychotherapy. At least this is convinced by those who have personally tested both options. With intense physical activity, the body behaves the same as during falling in love when you see mail order bride photos for the first time. Your heart rate goes up, breathing becomes frequent, and endorphins are produced, making you happy.
Main Reasons to Try a Couple Workout
The main reasons why you should work out with your beloved are a good pastime, a chance to get to know each other better, common activity, additional motivation, and proper nutrition. Besides, don’t forget about the greater efficiency. The fact is that a partner workout requires a change in ordinary exercises, so it leads to increased efficiency. For example, when doing pushups in a pair, it is necessary to maintain constant stabilization of the body position because the other person will not be able to provide support as tightly as when using a bench or floor. And here are some other reasons why you should pay attention to the workout plan for couples.
- A workout with a partner will help closely monitor that the exercise is performed in compliance with the correct technique.
- A partner can help you get into certain poses or make the required movements, which it is difficult to perform on your own.
- A couple workout motivates to make it a part of your routine. For example, one partner is too lazy to do fitness, and the second one offers, “Let’s train together!” And it seems already somehow uncomfortable to refuse and show your weak willpower.
- If one partner is better prepared physically and technically than the second one, then the latter will be inspired for self-improvement to reach the level of the partner.
- Many familiar and boring exercises will seem new, and even this fact will become an excellent motivation for regular training.
- When both partners experience similar feelings at the same time, this gives the relationship new bright colors.
- With due diligence and regularity, the weight normalizes, the body becomes more flexible, all body systems start functioning better, and even the libido rises.
- If a couple has a common goal to lose weight, then there is no better way than training together. Mutual support and sincere joy from each other’s achievements can work wonders.
- It is the best way to release tension accumulated during the day and thereby avoid violent family quarrels.
Workout Plan for Couples
There are many different exercises that you can do together with your beloved partner, just choose something to your liking and start small. At first, some things may seem difficult and will need some time to get adjusted and strengthen your muscles. We know that the summer season is almost here, but you shouldn’t overdo it with anything.
Exercise 1. Squats
Both men and women want to have attractive legs and buttocks, so it’s time to work on them properly. When you do squats, your buttocks and thigh muscles work. So, stand opposite each other, hold hands and squat, as if you want to sit down on a chair located behind your back. Hold each other on outstretched arms, make sure that the hips are parallel to the floor, and the knees do not go beyond the line of the big toes.
A more complex version of couple squats is standing with your back to each other and holding a fitball with your lower back. And you can also squat while holding onto the edges of a wide rubber band. In this case, only one participant squats, while another partner holds the second edge of the rubber band with outstretched arms. Then the partners switch places. In this case, you get the effect of squats in the training loops thanks to which the load on the knee joints is reduced. Do 3-4 sets of 15 reps each.
Exercise 2. Reverse lunges
Continue to work on your gluteal and thigh muscles. Stand opposite each other, take a step back with one leg, make a lunge and shake hands at the same time. Stand up and then repeat the reverse lunge with the other leg, changing hands for a handshake. Do 2-3 sets of 20 reps each. You can also diversify reverse lunges with the help of a small gymnastic ball. To do this, each time you do a lunge, throw the ball to each other.
Exercise 3. Push-ups
Well, when you do push-ups, you train your arm muscles, but if you make this exercise harder, you can train not only your arms but also buttocks and thigh muscles. So, you can do push-ups in various positions. Everything depends on the level of your training.
Option 1. Standing up. To do this, stand opposite each other, stretch straight arms in front of you, rest your palms against each other, leaning slightly forward. Now bend your elbows and get closer to each other. Your arm muscles work. Do 2 sets of 12-15 reps each.
Option 2. On all fours. To do this, stand on all fours facing each other or take a straight plank position, bend your elbows and do a push-up. Straightening your elbows, clap each other on the same palms. After the next push-up, raise the other hands from the floor and greet each other again with the clap of your hands. Almost all the main muscle groups work, but above all, the arm muscles. Do 2 sets of 15 reps each.
Option 3. Resting on the partner’s knees. It is how back push-ups are done. Stand one after another, the one behind should squat. The one in front should support with their hands to the knees of the partner and do 10 back push-ups. One who is doing push-ups trains their triceps, while another one who is doing squats, trains their buttocks and thigh muscles.
Exercise 4. Crunches
Everyone wants to have pretty-looking abs especially when the summer season comes, so it’s time to train it a bit. Crunches will help make your abs and obliques just stunning. To do crunches, lie on your back opposite each other, bend your knees and put your feet on the floor. Lift your head and shoulder blades from the floor, pass the ball to each other. Do 3 sets of 15 reps each.
Exercise 5. Arms out to the sides
One more exercise to train your arm muscles properly. Partners stand one after another. The one who is standing in front is trying to bring their arms out to their side at shoulder height, overcoming the resistance of the hands of the one who is standing in the back. Do 2 sets of 12 reps each.
Exercise 6. Twists with stretching the expander
If you want to train your hands and oblique abdominal muscles, using some additional equipment, you can start with an expander. Stand next to each other, take the edges of the expander with your arms outstretched in front of you. Twist, while simultaneously stretching the wide rubber band. Do 2 sets of 12-15 reps in each direction.
Exercise 7. Leg throw-down
It’s all about abs and lower back. One partner stands straight up, and another partner lies on their back on the floor. The partner on the floor holds the ankles of the partner standing. Slowly bring your legs up. The partner standing gently pushes against the feet of the partner on the floor so that the legs move towards the floor. Just before your feet hit the floor, you bring them up again. Do 3 sets of 20 reps and then change position.
Exercise 8. Double trouble
If you want to make your abs burn, and you want to do that simultaneously, then this exercise is for you. It’s necessary to sit right across from each other and clamp the legs together for more grip. Both partners should stretch their both arms forward, and one of them should take a dumbbell. You do a sit-up at the same time, and you pass each other the dumbbell every time you come up. Do everything slowly. Thus, you do half of the sit-ups with the dumbbell and another half without it. Do 3 sets of 20 reps each.
Exercise. 9 Side plank
There are great exercises that make the maximal number of your muscles work at the same time. One such exercise is a plank in all its variations. You will immediately feel how your muscles burn and ache. Both partners should lay on their sides with their faces in the same direction. Each of you should bring the hips up and lean on your left (or right) forearm to do a side plank. Stretch your right arm (or left accordingly) and open your palm. If you want to make this exercise a bit harder, you can take a dumbbell. Keep a side plank as long as you can and then change the side.
Exercise 10. Wheelbarrow-squat
If you are not beginners already and have a pretty good level of training, then you can do some harder exercises like this one. One of the partners stands in a wheelbarrow position and places their hands right under the shoulders to do push-ups. Another partner should stand straight behind the first one and hold them in the wheelbarrow position by their ankles. The first partner (who took the wheelbarrow position) does push-ups while another one does squats at the same time. Do 2-3 sets of 10 reps each.