Take your couple’s workout to the next level

From the post 5 reasons couples should work out together, you can see that there are benefits of working out with your spouse or significant other. Working out with my wife has become a big part of our lives. Whether it’s getting up at 5:30 in the morning for swim practice or even running nine miles together in the evening with flashlights (that was the only time we could fit it in), my wife and I have taken our vows to the next level of fitness. Sure, my wife and I are special in that we share similar interests in endurance sports, but we have found it very beneficial in our relationship and holding each other accountable.

You might be thinking that all we do for our workouts is cardio, but we make sure we add all components of fitness into our weekly routine. We make sure we add stretches after long workouts and strength training throughout the week. Adding all components of fitness helps us prepare for our big races like Ironmans and Ultramarathons.

For cross-training here are some example workouts that we have completed together.

One person will perform the strength exercise number one and the set repetitions, while the other performs the cardio exercises until their partner is done. Once the partner is done completing their set number of repetitions, the couple will switch exercises. The person who started with the strength training exercise will now perform the cardio exercise and their partner will complete the strength exercise, doing the same amount of repetitions. Continue down the list until each of you has completed all the exercises. You’ll notice that the length of the cardio exercises will depend on the person who is doing the strength exercise. Recover for one to two minutes and repeat two to three more times. Once you are done, remember to properly cool down with some static stretching.

Sample body weight exercises

Note: Remember to properly warm up before starting the workout. Also, modify the exercises as needed to keep proper form.

1. A) Strength
2. Body weight squats: 10-15 reps
3. Lunges: 10-15 reps
4. Push-ups: 10-15 reps (modify as needed)
5. Sit-ups: 10-15 reps
6. B) Cardio
7. Jumping jacks
8. High knees in place
9. Burpees
10. Mountain climbers

Sample dumbbell and body weight exercises

Note: If using dumbbells, make sure you select an appropriate weight that will help you both keep your form during the entire exercise and meet your repetition goals.

1. A) Strength
2. Weighted squats with dumbbells: 10-15 reps
3. Standing shoulder press: 10-15 reps
4. Single-arm row: 10-15 reps per side
5. Chest flies: 10-15 reps
6. B) Cardio
7. Jumping jacks
8. High knees in place
9. Burpees
10. Mountain climbers

Depending on each person’s fitness levels, make sure to modify the exercises, the repetitions, the weight, and even the amount of rounds. You can further challenge each other by keeping the amount of time it takes you to go through the set rounds. Working out together can be fun and challenging at the same time.