The Ultimate Couple Workout

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Do you enjoy couple workouts? Pushing one another to reach your fitness goals?

Then this blog is for YOU!

Minimal equipment, time and space are needed to complete these three workouts, so grab yourself a partner and lets begin!

If you’d like a FREE copy of the complete workout breakdown, there is downloadable PDF at the end of this blog.


Equipment Required:

 1. Kettle Bells Pairs; a couple of different sizes would work best for each workout.

Ladies - 1 Pair medium size weight approx. 8kg -12kg.

Dudes -  1 Pair medium size weights would be approx. 12kgs - 16kgs.

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You certainly don’t need to up the weights for different movements and may not wish to initially. Once you feel you can incorporate a heavy load into your workout then add that weight. You will know what works and when to push yourself.

2. You need space to work out together; If you have room in your garden or live close to a park, get outside with your towel and water bottle and of course, your kettle bells!

3. Watch or timer; along with a pen and paper so that you can record your time and count your reps.

p.s. We recommend that you see a trusted health or medical professional before commencing any new exercise regime. This is to ensure that you are fighting fit and that this workout is right for you.


Ok, let’s get into the workout!

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WORKOUT #1 - TOGETHER AT THE SAME TIME

This workout is a 15 minute EMOM (every minute on the minute)! That’s right - only 15 minutes guys, you got this!

3 2 1… GO!

Exercise #1 Upright Row

Using only 1 kettle bell lift with both hands from the ground with a flat back, up towards your chin. As you stand, use your butt and hips to get you into standing position with the kettle bell under your chin.

Repeat the movement as many times as you can until the 60 second mark.

Exercise #2 Kettle Bell Squats

Start with your feet just outside your hips, with knees tracking over toes. Hold the kettle bell and squat!

You can hold your kettle bell with either the flat part under or the handle under your chin. Your butt needs to dip to around the back of your knee crease, clench and stand up to starting position.

Repeat the movement as many times as you can in the minute.

Exercise #3 Kettle Bell Push Ups

Start in push up position with your hands resting on the kettle bell handles, just outside of your chest. You are going to push off from this position.

Lower your chest to the ground; squeezing your core tight, butt tight, legs tight!

You can scale this movement whilst you are getting used to “pushups”, rather than hovering on your toes, you can drop your knees to the ground. Your upper body will remain in the same position; your legs from the knee down will be laying shin down on the floor. See video below

Choose a realistic number of reps, remember this is 5 rounds and if you peak too early you may not be consistent with your reps the next few rounds.


WORKOUT #2 - SHARING THE LOAD

Get ready for:

  • 300 Kettle Bell Swings

  • 200 Airsquats

  • 100 Kettle Bell Pushups

 Recommended Equipment:

  • Ladies - medium weight, 8kg-14kg

  • Dudes - medium weight, 12kg-20kg

Yes, there are a lot of reps to complete, but the trick is to just keep moving and break down the movements into manageable sets and or scale as required.

Remember it’s a partner workout, so you get to halve with a friend. Or if you are feeling energetic take on all the reps yourself but breakdown into manageable sets. It will stop you from getting fatigued and bored with a single movement.

3 2 1… GO!


Exercise #1 Kettle Bell Swings

Stand with feet slightly outside of hips, legs with some flex in them (not locked out), with both hands holding the handle of the kettle bell close to groin area. Swing the kettle bell towards eye level- stomach is braced!

Remember to use your butt and hips to move the kettle bell, not your arms. Keep feet flat on the floor for maximum power.

Repeat the movement for 15 reps per person and then move onto next movement.

Exercise #2 Air Squats

No equipment required!

Start with your feet just outside your hips, with knees tracking over toes. Drop into sitting position, your butt going backwards and down, clench and stand up to starting position. You may like to move your arms up above your head whilst butt goes down to create a little momentum.

Complete 10 reps each (20 total reps for this round) and then move onto the next movement.

Exercise #3 Kettle Bell Push Ups

Same as above! Remember to clench that butt tight!

Remember you can always scale these exercises! If push ups are too hard, drop to your knees to make the movement that little less harder.

Keep cycling through your rounds (10 rounds). If you need a rest at all remember to breathe and start again.

You don’t have to complete this workout super-fast. Take your time and get the reps done!

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High 5’s all round, Workout #2 done!



WORKOUT #3 - PARTNER VARIATION

This is an optional partner workout. You can share the rep load or go solo at the same time to create some serious healthy energy!

Get ready for:

  • 100 Kettle Bell Swings

  • 100 Around the World

  • 100 Figure 8

 Recommended Equipment:

  • Ladies - medium weight, 8kg-12kg

  • Dudes - medium weight, 12kg-16kg

20 reps of each movement for 5 rounds! If you are partnering you could do 10 reps each movement for the 5 rounds.

3 2 1… GO!

Exercise #1 Kettle Bell Swings

Same as above!

Again, don’t forget to use your butt and hips to move the kettle bell, not your arms. Keep feet flat on the floor for maximum power. Remember…do not lock the knees!

Repeat the movement for 10 reps per person or 20 reps if completing solo and then move onto next movement.


Exercise #2 Around the World

Stand with feet shoulder width apart, relaxed stance weight in heels. Pick up the kettle bell from floor and pass it from the front of your body to behind your body and pass to your other hand, your other hand will now continue this motion to bring the kettle bell back to the front of your body (you are moving the kettle bell constantly in a circular motion). See video below

Keep the core, glutes and quads tight during the movement.

This exercise is a core burner!

Repeat the movement for 10 reps per person or 20 reps if completing solo and then move onto next movement.


Exercise #3 Figure 8’s

Stand with feet shoulder width apart, relaxed stance weight in heels. Starting in front, pick up kettle bell with both hands, your back will be in a straight deadlift position. Transfer kettle bell to starting hand and eave through the legs in a figure eight, passing the kettle bell from one hand to the other.

You will feel this in the glutes and hamstrings straight away, enjoy!

Repeat the movement for 10 reps per person or 20 reps if completing solo and then move onto next movement.

Ok so you have now done 1 round, you have another 4 rounds to go!

You can do it!

Check on your buddy and cheer one another on!

Hopefully these workouts have your heart rate up and have got you feeling good! Please remember before starting any exercise regime it is recommended you see a trusted health or medical professional to ensure that you are fighting fit and this workout is right for you!

If you guys complete any of these workouts, we would love for you to send us through your photos, it would make us super happy to see you getting your couple workout ON! #couplegoals

Happy exercising!!

 

Ultimate Couple’s Workout PDF

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