o get closer to your crush? This couple workout plan below will spice up your relationship as well as keep your fitness goal on track. Partner workout can also hold you accountable and make you push harder. With these 5 partner exercises, you can build strength, get in a great cardio workout and even improve your muscles’ endurance.
THREE- POINT PUSH-UP
If you want to test your strength and muscles’ endurance, push-ups are the best one for you to try! By working on a large number of muscles in your body, push-ups help tremendously for a fitter you. Push-ups help you focus on your arms, abs and your lower body, all at the same time. They train your muscles to work together and become stronger.
START: Directly facing one another in a plank position with the right leg lifted, toes off the floor. Partners should be close enough that with an arm outstretched they can touch one another.
FINISH: Maintaining this three-point position, both partners perform a push-up, allowing elbows to flare out slightly as chests lower toward the floor. Press back up and reach left hands forward to sideways high five the other person while keeping right leg lifted, core engaged, and hips and shoulders as squared to the mat as possible. Do 2 to 3 sets of 10 to 12 reps
LATERAL MEDICINE BALL TOSS
Fitness experts agree that medicine ball exercises can help you get a flat tummy as well as tone up and build strength. Medicine Ball Toss teaches maximal extension throughout the entire body, especially in the “triple extension” of the ankle, knee and hip, which is the ideal way to produce max power.
START: Stand 3-4 feet away apart facing the same direction. Partner A’s left hip should be aligned with Partner B’s right hip. Partner A pivots on feet and rotates.
FINISH: Partner A laterally tosses the medicine ball to Partner B. Partner B receives medicine ball and rotates to left, performing a lunge with left foot forward. Partner B pivots back and rotates, laterally tossing the medicine ball back to Partner A. Partner A receives medicine ball and rotates to right, performing a lunge with right foot forward. Continue tossing the ball back and forth, completing all reps before switching sides. Do 2 to 3 sets of 10 to 12 reps per side.
ROCK THE BOAT
It’s time for core challenge! The Rock the Boat exercise not only targets your core but also helps stretch hamstrings, and strengthen the spine.
START: Sit facing one another with knees bent at a 90-degree angle, feet lifted off the floor with soles of feet touching one another’s. Outstretch arms toward one another, keeping core engaged and spine neutral.
FINISH: Partner A reclines back to low boat position, with legs extended and torso hovering a few inches off the floor. Partner B remains in starting high boat position. Using core strength, Partner A rises back up with control to starting boat pose position while Partner B reclines back to low boat position. Continue to alternate. Do 2 to 3 sets of 10 to 12 reps.
STEP TOUCH & ROW
Resistance Band Row is an exercise that strengthens the upper back muscles located around and between the shoulder blades. This exercise primarily targets the middle back and to a lesser degree also targets the biceps, lats, lower back, obliques, shoulders and traps.
START: Stand facing one another with feet hip-width apart, each holding handles of intertwined resistance bands. Stand far enough apart so there is light tension on the band with both arms outstretched.
FINISH: Moving in the same direction toward the left side of room, step feet wide while simultaneously bending elbows and keeping them close to the body as both partners perform a row. Both partners step opposite foot in to meet foot that just stepped out so feet are once again hip-width apart and arms are re-extending to starting position. Reverse directions and continue to alternate. Do 2 to 3 sets of 10 to 12 reps
SQUAT THRUST SLAM
Squat thrust is a beautiful exercise as it is a fully multi-joint, functional exercise where you work on your entire body which ultimately leads to higher metabolism rate, superior muscle development and faster fat loss.
START: Partners stand 1ft apart facing each another. Partner A hinges hips and bends knees, lowering to squat position while holding a medicine ball in front of the chest.
FINISH: With power, Partner A explodes up, extending medicine ball overhead to perform a forceful slam, driving medicine ball into the ground. The ball should be slammed with enough force to bounce to Partner B. As Partner B receives medicine ball and lowers down into squat with the medicine ball in front of chest, Partner A performs a squat thrust, placing hands to the ground and jumping feet back to plank position. Partner B explodes up, extending medicine ball overhead to perform a medicine ball slam as Partner A jumps feet back towards hands with good form, rising up to standing to receive bounced medicine ball while Partner B performs a squat thrust. Continue to alternate, repeating sequence. Do 2 to 3 sets of 10 to 12 reps.