Time to get back into shape and what better accountability partner than your spouse. Whether the kids are in bed or it is early in the morning. What better way to reconnect than working out as a couple and doing something healthy together.
We know how business schedules can be so we are keeping this a two day a week workout plan. If you want more, a Bootcamp type class or some cardio will do on other days. Remember to try an exercise every other day, giving your body a chance to rest and rebuild.
Focus on the workout for one month. Then mix it up with something else. We always recommend mixing up your routine every month. The 80 / 20 principle applies to exercise as well. The most significant changes you will see is in the first three weeks.
Equipment You Need
- Stop Watch
- Pull Up Bar
2 minute Burpee/ Jump Jax combo – Facing each other one person will do a burpee while the other is doing Jump Jax. When person one finishes their burpee, rotate. Do this for 2 minutes, repeating back and forth. Each week add 30 seconds to the warm-up. So the last session you are doing this for 4 minutes.
Day 1 – Upper Body
Push: Push Up High Fives 4 sets of 10 – Face each other go down and up together. Give each other a high five at the top. Rotate the hand you use the high five each time.
* Superset – 4 sets – Alternate, so while one is doing rows, the other is doing pull-ups
Pull A: Bent Over Rows with a 5-second hold at the top with Dumbbells 10 reps
Pull B: Pull-ups with a 5-second hold at the top 5 reps
Shoulder: Band Pull Apparts 4 sets 25
Arms: Band Curls 4 sets 25
Core workout 4 sets of 30 seconds each exercise. So each round/ set should last 2 minutes
Day 1 – Lower Body
Squat: Goblet Squat 4 sets of 10 – Face each other and do then in unison
Single Leg: Split Squat 4 sets of 8 on each leg with 3 sec hold at bottom
Legs: Slider Hamstring Curls 4 sets 12
Back: Supermans with one 5 lbs dumbbell 3 sets of 15 – Lay side by side. Do a full rotation from your one side, all the way to the other than pass and hold the position while your partner goes. Pick Core workout 4 sets of 30 seconds each exercise. So each round/ set should last 2 minutes
Hollow Body Hold
Plank Up Downs With Partner Should Taps – Face each other go down and up together. Give each other a should tap at the top. Rotate the hand you use the should tap each time.
Sit Up High Fives – Face each other feet together.
*Superset means doing the exercise back to back before taking a break. So do A then B then take a 30 second to 1-minute break.