Cardio for couples

Five great ways to exercise with your loved one

 

At the top of most people's wish lists are two things: to spend more time with their partner and to exercise more. Lack of time can make both these promises hard to keep. So why don't you and your nearest and dearest plan to exercise together once a week? Of course, these exercises can be done with any training partner, but it's always nicer to do them with someone special.

1. Boxing

1. Punch 50 straights (standard punches, pictured below) and perform 5 squats. Do 5 to 10 sets.
2. Punch 50 uppercuts and do 6 step lunges. Do 5 to 10 sets.
3. Punch 50 hooks and do 5 sit-ups (5 to 10 sets).
4. Punch 10 straight, 10 uppercuts, 10 hooks and do 3burpees (squat, jump back into a push-up, spring back into a squat and then jump up again). Do 5 to 10 sets.

Do one circuit 5 to 10 times, then rest while your partner does it. Once they've finished, move on to the next circuit.

2. Jump and drops

Jump training is a great way to get your heart rate racing. One partner lies face down on the floor. The other partner jumps sideways over their partner, lands softly, spins around and then jumps back. As soon as you land on the second jump, drop to the ground. The lying partner then jumps to their feet, ready to jump. The quick transition is the key to this exercise.

Reps: As many as you can in 2 minutes

3. The push-ups challenge

This is a great version of interval strength training. Both partners start kneeling. One partner starts off doing 2 push-ups. As soon as the first person finishes, the other person performs 2 push-ups (women can do these on their knees). Keep following this pattern until one of you can no longer continue. Count the total sets so you've got something to aim for next time. Make sure you have a full range of motion, with your chest touching the ground, for every push-up.

Reps: As many as you can

4. Prone hand taps

This is a great twist on a much-loved core exercise. Both partners assume a push-up position on their toes, facing each other, head to head. To make it a little easier, spread your feet wider than shoulder-width apart. Engaging your core muscles and locking your torso and hips in position, both raise your right hands and clap your palms together. Place your right hand down again and repeat with your left hand. The only part of your body that should move is your clapping arm.

Reps: 10 to 20

5. Parter ball squats

Stand back to back with a Swiss ball between you. Lean back until the ball is firmly wedged into your lower backs. Maintaining the pressure, both partners take two small steps forward. Lower until your thighs are parallel to the ground. Keep your knees behind the line of your toes. Look straight ahead. Stand up and go straight into the next rep. This exercise works best if one partner directs to help you stay in synch.

Reps: 10 to 20

How to put it together

This is the pattern for your workout:

• Warm-up - 400m jog (2 minutes).
• Two full boxing rotations.
• Circuit between prone hand taps and partner squats for 3 to 5 rounds.
• Jump and drops for 2 minutes.
• Push-ups challenge.
• Repeat jump and drops for another 2 minutes.
• Cool down - 400m jog.
• Stretch for five minutes.