Fun & Challenging Couples Workout Exercises:
Partner Exercises
- Partner Squats: Stand back-to-back and squat simultaneously while supporting each other.
- Plank High-Five: Both partners plank facing each other and alternate high-fiving.
- Medicine Ball Passes: Pass a medicine ball back and forth while doing sit-ups.
- Wheelbarrow Planks: One partner holds the other’s feet while they plank, then switch.
- Partner Rows: Use resistance bands to row together, providing resistance for each other.
Bodyweight Exercises
- Feet Connected Bicycle: Lie back-to-back with feet touching and do bicycle crunches.
- Hip Crossover: Lie on your backs with feet together, lift hips and cross one leg over the other.
- Hanging Sit-Ups: Hang from a bar and do sit-ups together.
- Plank Claps: Plank facing each other and take turns clapping hands under your chest.
- Prisoner Sit and Stand: Sit back-to-back, stand up together without using hands.
Cardio Challenges
- Tag with a Twist: Complete 3 rounds of 5 minutes, tagging each other’s bear shoulders or crab feet.
- Hill Sprints: Sprint up a hill together, then jog back down.
- Kickboxing: Take a kickboxing class together and practice kicks, punches and jabs.
- Basketball: Play one-on-one basketball or games like HORSE.
- Canoeing/Kayaking: Rent a two-person boat and paddle together.
The key is to choose exercises that require teamwork, communication and friendly competition to keep things fun and challenging. Incorporate a mix of strength training, cardio and partner activities for a well-rounded couples workout.
1. Partner push-ups: One partner performs a standard push-up while the other holds their ankles. Switch roles after each set.
2. Wheelbarrow walks: One partner holds the other partner’s legs while they walk on their hands, like a wheelbarrow race.
3. Medicine ball sit-up and toss: Sit facing each other with knees bent, holding a medicine ball. Perform a sit-up and toss the ball to your partner at the top of the movement.
4. Squat jumps with high fives: Stand facing each other and perform squat jumps, reaching up for a high five at the top of each jump.
5. Plank shoulder taps: Both partners hold a plank position facing each other, and reach across to tap each other’s shoulders.
6. Wall sits with resistance bands: Both partners hold a wall sit position, while one partner pulls on resistance bands attached to the other’s hips to add extra resistance.
7. Partner burpees: Perform burpees together, taking turns jumping over your partner as they perform their burpee.
8. Partner assisted pull-ups: One partner hangs from a pull-up bar while the other assists by holding their legs or providing assistance as needed.
9. Partner leg throws: Lie on your back with your legs in the air, while your partner stands in front of you and throws your legs back down towards the ground for you to catch and raise back up again.
10. Tandem squats with resistance band twists: Stand side by side, both holding onto one end of a resistance band looped around an anchor point, then simultaneously perform squats with rotational twists away from each other against tension from the band.
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Couples Workout FAQ:
What are the benefits of working out as a couple?
Working out as a couple offers numerous benefits, including:Increased Motivation: Partners can encourage each other to stay committed to fitness goals.
Quality Time: Exercising together provides an opportunity to bond and strengthen your relationship.
Accountability: Having a workout partner helps you stay accountable, making it less likely to skip workouts.
Fun and Variety: Couples can try new activities together, keeping workouts enjoyable and fresh.
How do we choose exercises that suit both partners?
To choose exercises that suit both partners:Assess Fitness Levels: Discuss each partner’s fitness level, preferences, and any limitations.
Mix It Up: Incorporate a variety of exercises that include strength training, cardio, and flexibility work.
Focus on Partner Activities: Choose exercises that require teamwork, such as partner squats or medicine ball passes.
How often should we work out together?
Aim to work out together at least 2-4 times a week, depending on your schedules and fitness goals. Consistency is key, but it’s also important to listen to your bodies and allow for rest days as needed.
What if one partner is more fit than the other?
It’s common for partners to have different fitness levels. Here are some tips:Modify Exercises: Adjust the intensity or difficulty of exercises to accommodate both partners.
Set Individual Goals: Encourage each other to set personal fitness goals while still working towards shared objectives.
Focus on Form: Emphasize proper form over intensity to prevent injuries.