By Damien Kelly
First published: February 14th, 2010
Double your fun with our couples workout.
Get and hot and sweaty with your beloved with body+soul’s ultimate couples workout.
1. Boxing or kickboxing
Investing in a set of boxing pads and gloves can lead to a great couples workout. You can incorporate some short runs, lower body or abs strength exercises, in between boxing sets. If the male boxer is too strong for the female pad holder, change the style of the workout. Rather than going for power punches, go for fast rep sets instead. The female boxer should be able to punch as hard as she wants to. For an even bigger energy burner, try kickboxing.
2. Medicine ball passes
Sit about 1m apart, facing the same direction. Keep your knees bent and heels on the ground. With one of you holding a 5kg medicine ball, both lean back about 30 degrees, keeping your spines long. Turn your torsos towards each other and pass the ball to your partner. Once you receive the ball, twist 180 degrees and almost touch it to the ground on the other side of your torso. Then pass it back to your partner. Keep following this pattern until you can both no longer maintain good technique.
3. Wheelbarrow leg drops
One partner assumes a push-up position, the other picks up both their partner’s legs, bending at the knees and maintaining a straight back. Hold your partner up so that their body is horizontal. Now drop their right leg and your partner will stop it from hitting the ground. Hold the leg again and then drop the other leg. If you want to be mean, don’t tell your partner which leg you’re going to drop.
4. Prone hand touches
Assume a push-up position about 1m apart, with your heads facing each other. Make sure your bodies are in straight lines from your heads to your knees or toes. You can have your feet quite far apart. Both raise your right hand off the ground and touch your palms together. Place the hand back on the ground and repeat with your left hand. Do this without twisting your pelvis or losing core control. Brace strongly through your abs and your torso will remain still.
5. Partner squats
Stand facing your partner, feet about 30cm apart, and hold hands. One of you squats down, keeping your heels on the ground, and lowering until your buttocks almost touch the ground. The non-squatting partner supports the squat by performing a dead lift-type movement. Maintain a straight back by keeping your eyes on your partner and sticking your backside out as you bend forward. Both raise up to the start. Switch roles for every alternate rep.
Making it a workout
To make this a fully-fledged workout, add in some individual exercises. Do 10 partner squats each followed by push-ups. Do three sets of each. Then do five minutes of boxing and 10 medicine ball passes followed by 10 sit-ups. Do this three times. Box again to get your heart rate up. Next, try 10 to 20 hand taps followed by 20 walking lunges. Box again. Lastly, do 10 to 20 leg drops each and as many tricep dips as you can. Do three sets. Then run for 400m to 800m.
Lucy Morris, 38, is a personal trainer and mum of two from Perth.
Victor Les, 26, is an exercise physiologist from Sydney.