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Epic Couple’s Workout To Build Muscle: Day 1

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Going to the gym together can be good for your heart — in more ways than one.

When your significant other is also your workout partner, getting and staying fit is just one more thing you both have in common. Sharing fitness as a common goal will not only leave you looking and feeling better, but the bonding time during your couples workouts will also help you feel closer to your partner as well.

Here, Alicia Bell (TrainItRight) and partner Sean Tierney (T-REX) show us a complete, epic couple’s workout to try with your beau.

Warm Up: Sprints

couples-jog

Perform three progressively more challenging intervals on a treadmill by either increasing speed, incline or both. Couple involvement: Compete with each other by matching each interval with same difficulty.

Try for 3 rounds of 40 seconds “on”, 2 min recovery / “off.” This should take about 10 to 15 minutes.

Partner Assisted Pull-Ups

parterpullups

This moves targets your back and shoulders.Women can use bands if required. This should be a bodyweight based challenge. Couple involvement : Partner can spot on the knees or feet to help the other up.

Try for 3-4 sets of 10-15 reps.

Dumbbell Walking Lunges Superset With Wall Squat

dumbbell-walking-lunges

This move targets your lower body and quads. One partner performs 2 laps or 30 reps of walking lunges with dumbbells while the other partner holds a wall sit positon. When the partner doing the lunges finishes, they switch. Choose a dumbbell weight that’s challenging enough for your fitness level. Couple involvement: Partners should be able to see each other and encourage each other to keep going.

Perform 4 sets of 20 steps (lunges).

Parallel Bar Dips

bar-dips

This move targets your triceps and shoulders. One partner performs parallel bar dips while the other spots. Bands can be used around the knees to help or the other partner can spot on the knees or feet/ankles.

Couple involvement: Once the partner doing the exercise is getting close to failure, the other partner comes in to help them get an extra 2-4 reps by spotting.

Perform 4 sets, 10-15 reps each.

Lying Hamstring Curls

hamstring-curls

This move targets your lower body and hamstrings. Couple involvement: Partner not training helps keep the hips down by placing hand on low back and/or hips. Then presses on the pad downward while the other partner resists on the negative for the final 4 reps on each set.

Perform 3 to 4 sets 10 to 12 reps + 4 negatives.

Medicine Ball Pass

medicine-ball

Targets: Abs

Couple involvement: Partners sit back-to-back on floor passing a heavy med back and forth for 20 total reps.

Try for 3 sets 20 reps

Hanging Leg Sit-Ups

hanging-leg-sit-ups

This move targets your abs. One partner wraps legs around the hips of the other and does a sit up to touch the hands of the other.

Try for 3 sets 10-15 reps.

Finisher: Battle Ropes

battle-ropes

Each partner performs 45 seconds of battle ropes back and forth for 3 sets. Can be alternating or simultaneous arms. Couple involvement: Partners encourage each other to go as hard as possible for the 45 seconds without resting.

Perform 3 rounds of 45 seconds.

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