Having a partner for your exercise is super helpful and practical in that one of you can take breaks while the other person performs a set, and you can encourage each other to push on when you’re tired and just want to give up.
Read more to see our picks for the best couples workouts and partner exercises that you can do anywhere you like, at home or at the gym, to improve your body and fitness while having an enjoyable workout routine. Here are some partner exercises to inspire you to work out and have fun with your partner:
When you workout together, you’re both sharing the goal of getting healthy and prioritizing your fitness. The experience of being on the same page about something big brings you infinitely closer.
- Chris Freytag, Fitness Expert
1. Reverse Lunge with Medicine Ball
Medicine balls are ideal for a couple workout routine and exercises since you can pass them back and forth.
This exercise is simple and works wonders for your leg muscles. Instead of lunging forward as you usually do, start by lunging backwards with one of your knees on the floor.
When you push back to stand again, switch by throwing the ball to your person who will then do the same thing.
This will build your legs and help build your thighs, pelvis, and core muscles. You can even see and feel the results in your legs with this exercise in a couple of days.
2. Passing Sit-Up
This couple's workout is similar to the reverse lunge. Start by facing your workout partner in the sit-up position with your feet touching and knees bent.
This exercise is even better when your sweetheart is by your side. Extend the ball to the floor behind your head, and move up straight into a sit-up with it.
While you’re up, pass the ball to your partner who then repeats the process. You’re getting the extra resistance with the ball, but a brief break thanks to your gym buddy.
Do this exercise daily in your couples workout program for better results on different muscle groups.
3. Weight-Cardio Interval
For your entire partner workout, one way to get the best bang for your buck is the weight-cardio interval. (1)
For example, while he’s doing shoulder presses exercise, you get to do jumping jacks.
Good couple's workout and a kiss is all I need.
Switch, take a break, repeat. Your bodies get a break from weights with cardio, and from cardio with weights. It’s an ideal set design with very little time of your day wasted.
4. Shoulder Tap Plank
Start by getting into the plank position facing one another. Instead of staying still and counting down for a minute, challenge each other to push it further. The plank position is pretty tough but always encourage each other!
Alternate tapping one another's shoulders. This requires more core strength, control, and balance.
Try to keep your body as streamlined as possible while doing this couple's workout without rotating your hips.
5. Lying Leg Throw-Down
One person lies back on the floor, with their head between their partner’s feet.
This person holds their partner’s talus or calves and raises their legs towards them.
Then, let your partner push them down as hard as he or she wants to, challenging you to pop back up without letting your heels hit the ground. Don’t get too tough on each other… but don’t be too easy on each other, easy. You’ll be feeling the burn after this couple's workout.
After your couple's workout, sit against the wall as if you’re taking a seat, thighs parallel to the ground, your feet on the floor, with your chests facing opposite directions. (2)
Dare each other to stay in this position for as long as possible. Distract each other with sweet nothings, hold hands, do whatever.
It may not be an easy workout but shared experiences are precious beyond measure. With these moments, you and your partner further build rapport and bond together through a common shared goal.
When you’re finished, you can collapse on the ground together and walk out worn out and well-exercised. Or, if you wanna push each other more, you guys collapse and do some push-ups to develop core muscles and on your chest and arms.
7. Elevated Push ups and Squat Hold
This partner workout exercise, sometimes called the wheelbarrow squat, requires one of you to assume a standard push up position with the arms fully extended to work the upper body.
The other partner then stands behind them and takes firm hold of the pushup partner’s ankles and stands straight up.
The resulting position is the same as the wheelbarrow position you did as kids. Now comes the hard part. One of you does a pushup at the same time the one holding their ankles does a squat and repeat. Good luck!
8. Side Plank Pass
This is one of the most exciting couples workouts you can add to your fitness program, as it works your core muscles, upper body, and even your lower body.
Lie on your right side parallel to each other about 2 feet apart.
When lined up properly one of you will be looking at your partner’s back. The partner “behind” the other holds a 3-5 pound dumbbell in their left hand.
Raise your bodies until you are both resting on your right elbow. The partner behind now passes the dumbbell over the left side of the partner in front.
They take the dumbbell with their left hand and then pass it under them back to the partner behind. Repeat.
9. Squat Hold & Dips
Doing this as part of your exercise or workout routine is great for your hips. All you need to do this cooperative exercise is a couch or chair of similar height. One partner puts their hands on the edge of the chair and faces the other partner who stands in front of them in a squat position holding their legs by the ankles.
The person on the sofa/chair is now suspended by their hands and ankles.
They now do a series of 10-15 dips on the edge of the sofa while the other partner remains in a squat position, knees slightly bent. Change positions and repeat the same exercise.
Acroyoga has been around for a century and is popular with photographers who focus on the acrobatic elements. But acroyoga is more than just acrobatics.
It combines the compassion of therapeutics, the mind/body connection of yoga and the trust of acrobatics into couple workouts.
Acroyoga requires 3 participants to be done safely. The base (the person holding the other aloft), the flyer (the person being held aloft) and the spotter (a neutral person there to catch the flyer in case of mishap). Never attempt acroyoga without a spotter.
Couples boxing can be exhilarating and beneficial to your health, mind, and relationship. (3)
It’s best done at a gym and requires some ground rules.
Some gyms allow women to hit harder, some will not allow men to hit at all, while others allow only light contact and no head shots.
The thing about boxing (or kickboxing) is that it encompasses more than just knocking out your opponent.
Boxers are in amazing condition because they also spend long hours jumping rope, hitting the bag, lifting weights and more. So hold the left hooks and have some fun working out.
Did We Miss Any Couple Workouts?
Whether you’ve been together forever or you’re just beginning to feel the spark, working out with a significant other is an awesome way to get in shape, and closer. You want a partner who’s healthy and active and enjoys spending time with you.
One great way to vet a date is to see if he or she are into fitness and will be up for this couples workout. Nothing screams sexy and love when you go to the gym and see that fitness couple getting a sweat on together. It also improves your overall health!
Have you worked out with a significant other? Considering giving it a try for a few weeks for the sake of love and fitness?
Take a stand for your health & fitness and feel the burn today with these exercises!
Share your fun workout and fitness story with us below.
- Paul Rogers, Richard N. Fogoros, MD, Pairing Cardio and Weight Training for Maximum Fat Loss, retrieved from https://www.verywellfit.com/cardio-and-weight-training-and-fat-loss-3498325
- Elizabeth Quinn, Richard N. Fogoros, MD, How to Do the Wall Sit, retrieved from https://www.verywellfit.com/the-wall-sit-quad-exercise-3120741
- The Telegraph, How boxing became a new kind of couples therapy, retrieved from https://www.telegraph.co.uk/health-fitness/body/boxing-became-new-kind-couples-therapy/
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