Couples Workout (Indoor)

It's a long routine I put together with Victoria which is made up of exercises that can be done individually or among workout partners who may or may not be involved with each other. I have divided this routine into three major parts which are Cardio, Compound Workout and Abdominals. As expected with every couple, one partner is always stronger than the other, this was taken into account while setting up this routine. It is expected that the stronger partner takes the lead on this routine supporting and encouraging the weaker one. 

CARDIO

Set Up: Couple Step Workout. 

Start your workout session together  with this invigorating cardio routine using a pair of steps. 

1. Lateral Step Ups: Place steps in parallel formation with ample gap in between. Do 3 sets of 30 repetitions of lateral step ups taking short breaks in between, as low as 30 seconds or less. 
2. Step Modified Mountain Climber: Close Gap between steps and face each other while you do a step modified mountain climber workout. Do 90 repetitions in three sets while keeping rest time  to minimum. 
3. Step Taps: Keep the Gap closed between steps and do 30 step taps.  Repeat every round of 30 taps after a short thirty second break. 

This cardio exercise will energize you in preparation for the exercises that should follow. 

COMPOUND WORKOUT

1. Set Up One (Couple Pull Up): Pull up together, the weaker partner should have their legs folded across the waist of the stronger partner who would support him or her in doing each pull up. The pull up is done simultaneously. Do 15 repetitions in 3 sets. The pull up will target your triceps and back muscles. 
2. Set Up Two (Push Up and Plank): The stronger partner should lie in push up position while the weaker partner should lie  above the stronger partner alternately in plank position.  The stronger partner should do 15 repetitions of push up while the other stays in inclined plank position all through. A position switch can be done if the weaker one is up to the task. This set up will target the chest and arms. 
3. Set Up Three (Decline Push Up, Mountain Climber Pulls and Wall Seat) : One partner should do a wall seat with both arms stretched out while the other partner should do a decline push up using the laps of the first partner as a support. Do up to 15 repetitions of this exercise in one superset while a switch of positions should be done. In this same set up, the partner in decline position should do a superset of 15 repetitions of mountain climber side pulls. The wall seat would tone arms and lower body muscles such as the hamstrings and thighs. The decline push up will tone arms and chest while the side mountain climber pulls would build your obliques and lower abdominals.
4. Set Up Four (Ball Workout) :

• Ball Throw: Throw a 12 Ibs ball to each other. Modify this workout by catching the ball in squat position. 
• Ball Roll: To do a ball roll, you should both stretch your arms towards each other with palms faced upwards where one partner places palms on the other to create a connected part for a ball roll. Use the 12Ibs ball to do this by rolling the ball from your upper arm to your  partner who would also do same to you. This can only be achieved when a slope is created in this connected part by squating each time you want to receive the ball and standing up each time you want to roll the ball. This has been well demonstrated in tutorial video. While the ball workout is rather playful, you are also stretching out and squating at the same time which is beneficial to the thighs and arms. 

5. Set Up Five ( Tricep Pulls and Bridge Pulls): One partner should stand with feets apart  leaning forward toward the second partner who should be laying in bridge position between those feets such that both of your arms meet. The standing partner does Tricep pulls by pulling the lying parter (which also benefits the back muscles) while the lying partner engages in bridge pulls by pulling his own weight upward (which should also benefit the arms).  A position switch should be done after ten repetitions until three sets have been completed. 

ABDOMINALS

You should do the following abdominal workout together, one partner should lead by keeping count. 

1. Start your abdominals with couple planks where both partners plank facing each other using alternate hand taps as a counting measure. Do up to 30 hand taps or more  in one superset. Rest for 30 seconds to one minute before moving to the next workout. 
2. Crunches: Follow the routine below without rest for the different variations.

• Do the basic crunch for up to 10 to 15 repetitions in one superset. 
• Do the 90 degree crunch for up to 10 to 15 repetitions in one superset
• Do the elbow to knee crunch for up to 10 to 15 repetitions in one superset for each side. 

The abdominal variations work on the entire core including the lower abdomen and obliques. Rest for a minute or less before moving to the next workout. 

3. Leg Raises: Do the following variations without rest imbetween. 

• Do the basic leg raise for up to 10 to 15 repetitions in one superset. 
• Do the 180 degree leg raise for up to 10 to15 repetitions in one superset. 

The leg raises targets the lower abdomen. Rest for a minute or less before moving to the next workout. 

4. Moutain Climber Variations: You can allow for a thirty second rest imbetween each variation in this workout. 

• Start with front mountain climber pulls. Do 10 repetitions for each leg before finishing with a superset of 10 repetitions running both legs.
• Switch to side mountain climber pulls. Do 10 repetitions for each leg before finishing with a superset of 10 repetitions running both legs.
• Do both side and front mountain climber pulls on each leg. Do 10 repetitions both ways for each leg before finishing with 10 repetitions running both side and front pulls on both legs. 
• Finish your Moutain climber workout with the basic Moutain climber exercise doing 30 repetitions in one superset. 

The Moutain Climber variations targets the entire core especially the lower abdomen and obliques. It is also beneficial to the arms (toning).