Epic Couple’s Workout To Build Muscle: Day 2
Going to the gym together can be good for your heart — in more ways than one.
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In part two of our Epic Couple’s Workout series, super-fit lovebirds Alicia Bell (TrainItRight) and Sean Tierney (T-REX) show us a complete, intense couple’s fitness routine to try with your beau.
This routine is not meant for couch potatoes, and we can guarantee it will get you both seriously fit. Try Day One and Day Two of these workouts with your beloved on alternating days throughout the week. Then, on rest day, feel free to curl up together for a well-deserved night in watching Netflix. You guys have earned it!
Warm-Up: Push-Up To Hand Claps
Starting from the floor in a push-up position, both partners come up together, extending the arms and reach over to clap the opposite hand of at the top (right hand to right hand). Women can do push-ups from the knees if required. Couple involvement: head to head, camp each other’s hands!
Perform 3 sets of 10 reps, alternating hands. One high five = 1 rep.
Head-To-Head, One-Arm Dumbbell Rows
This targets your back. Partners set up on a bench where they can line up face to face. Females should pick a weight that’s at least half of what the guy is doing. Perform reps at the same tempo — 2 seconds up, 1 second contraction, 2 seconds down.
Perform 3 sets of 10 to 12 reps each.
Tempo Controlled Bench Press W/ Partner Spot
This targets the chest. Here’s how the timing works: Go down for 4 seconds, up for 2 seconds, and up for 1 second at bottom. Couple involvement: Partner stands over to spot on the bar, count the tempo and helps with a few forced reps at the end.
Perform 3 to 4 sets, 8 to 12 reps each.
Barbell Step Up
This is a bodyweight-based exercise.Partners will take turns going back and forth stepping up onto a box for the 20 reps. Couple involvement: partner should pass the bar to the other and then take it off at the end.
Perform 3 sets of 20 reps each.
Lateral Raises Superset With Partner Forced Negatives
This move works the shoulders. Perform lateral raises to failure, then have the other partner try to press the arms down while they resist on the negative. Couple involvement: Spot on the lateral raises and apply force on the negatives after failure is reached.
Perform 3 sets for 12 to 15 reps each.
EZ Curls W/ Partner-Assist Drop Sets
This move works your biceps. One partner curls and the other spots on the bar. After failure is reached, the partner spotting helps to strip plates from the bar and pushes the other to keep going for another 5 to 10 reps. Couple involvement: Partner passes successively lighter barbells to the other (or strips plates off) after failure is reached.
Perform 3 sets of 8 to 12 reps each.
Partner Leg Toss
One partner lying on ground, other is standing. The partner lying grabs the feet of the partner standing and performs leg raises.
Perform 3 sets of 15 reps each.
Finisher: Kettlebell Swings
One partner performs a two-arm kettlebell swing for 45 seconds continuous while the other encourages and pushes them to keep going hard for the entire 45 seconds.
Perform 3 rounds of 45 seconds.