A 30-Minute Couples Workout to Do Together at Home

By Alex Hoffmann on February, 8 2021
Workouts
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Alex Hoffmann

Dr. Alex Hoffmann is the President of the College of Exercise Science. He earned a doctorate in Sports Management from the United States Sports Academy, a master's degree in kinesiology from California State University, Fullerton, and a bachelor's degree in exercise science from Central College. Prior to his career in academia, Dr. Hoffmann worked as Master Fitness Trainer course instructor for the United States Army, and as a strength and conditioning coach, personal trainer, and nutritionist.

A couples workout is the best way to spend time together and move your body. Using one another as resistance and adding new challenges like maintaining core strength and balance while high-fiving keeps your body guessing and makes the workout more fun. The best part is, you can do this workout at home. All you need is a medicine ball or dumbbell that you can pass back and forth to one another. 

To make this full-body circuit a 30-minute workout, perform each exercise for 12 to 15 reps and repeat the entire circuit 3 to 5 times. For exercises that have two positions, each person should do each position once before moving onto the next exercise. 

Grab your partner, make space in your living room or home gym, and get ready to move your body with this fun and challenging couples workout.

Keep Reading: Benefits of Bodyweight Training: You Can Grow Muscle

Plank High Fives

 

Use this partner variation to make the standard plank a little more challenging. Set up in plank position, hands below your shoulders, feet shoulder-width apart, core right and quads strong. Brace your core to hold your body in place as you lift your hand to high-five with your partner’s opposite hand. Repeat on the other side to complete one rep.

 

Crunch Passes

 

Partner up for some weighted crunches with this simple crunch variation. Both of you lay supine on the ground, with just one person holding the medicine ball or weight on their chest. As you both crunch up at the same time, the person with the ball passes it to their partner, and both lower back down to the ground. Repeat this motion, passing the ball back, to repeat one rep.

 

Leg Press

 

Use your partner as resistance in this couples workout exercise that challenges the lower body in the same way that a leg press at the gym would—both of you will take a turn in each position. One person lies supine, legs in the air and the second person leans on their partner’s feet, arms crossed across the chest, and core tight. The person on the ground lowers the person down until their knees reach the chest, then push back up to start to complete one rep.

 

Medball Pass w/ Squats

 

This exercise gives each person a chance to work the whole body—both of you will take a turn in each position. One person lays on the ground in a crunch position while the other lowers into a squat. The person in a crunch holds the medicine ball or weight and rolls up to pass it to the person squatting. The person squatting continues to hold the squat while the cruncher rolls back down to start, only releasing if needing to rest their legs. That completes one rep.

 

Partner Leg Drop

 

Get ready to feel the burn with this couples workout exercise that is as challenging as it is simple—both of you will take a turn in each position. The person on the floor lies supine, hips hinged at 90-degrees so legs are straight in the air. The person standing holds their core tight, with a slight bend in the knees, and pushes their partner’s feet to the ground; the partner braces their core to stop the feet just above the ground before raising them again. This completes one rep.

 

Wheelbarrow Pushup w/ Squats

 

Make pushups and squats a lot more challenging with this partner variation on two foundational exercises—both of you will take a turn in each position. One person gets into a pushup position, hands below shoulders, feet shoulder-width apart, core braced and quads right. The other reaches down to grab hold of their partner’s feet and then settles into a squat position, back flat, heels on the ground, and chest open. Together, you both lower down and raise back up to complete one rep.

 

Side Plank High Five

 

Come together—literally—for the final exercise of this circuit. Get into a side plank position, hand under your shoulder, legs straight out, feet stacked on top of one another. To make it less challenging, you can lower onto your knees. Together, raise your outside arms up into the air and then rotate down to high-five in the middle before returning to the top. This completes one rep.

 

Get Fit With a Couples Workout

If you’re going to work out with your partner, have some fun while you do it. The variations in this couples workout not only allow you to get closer to one another but challenge your mind and body in new ways, allowing you to build strength, have fun, and spend time together at the same time.

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Alex Hoffmann

Dr. Alex Hoffmann is the President of the College of Exercise Science. He earned a doctorate in Sports Management from the United States Sports Academy, a master's degree in kinesiology from California State University, Fullerton, and a bachelor's degree in exercise science from Central College. Prior to his career in academia, Dr. Hoffmann worked as Master Fitness Trainer course instructor for the United States Army, and as a strength and conditioning coach, personal trainer, and nutritionist.

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