Nine V-Day Workouts for You and Your Swolemate
Feeling the need to get back into that gym grind, but you can’t get motivated? Then try working out with an accountability partner. And who’s a better partner than your SO?
After all, tomorrow is Valentine’s Day! Here’s a list of partner workouts that are designed to help you break a sweat together. Still single? Try these moves out with a friend or your Galentine. Perform each exercise for 45 seconds, and then take a 15 second break and swap positions. Try as many sets as you'd like!
Sit up & Plank
How to do: Have your partner lie on her back with her knees bent and feet pressed against the floor. Kneel near her feet and place your hands on top of them, then step backward into a plank. Hold this while your partner performs a sit-up with her hands crossed over her chest or behind her head.
Squat & High Knees
How to do: Have your partner perform a squat, with feet shoulder-width apart, coming down to a 90-degree angle and don’t let his knees pass his toes. Have him hold that position with his arms out in front and his palms facing down. Start doing high knees in-place in front of him, and hit his palms every time your knees come up.
Plank & Jump
How to do: Hold a forearm plank throughout this move, with your shoulders directly above your elbows and your hands parallel. Keep your core tight, your back straight, and your hips level. Your feet can be a few inches apart. Have your partner stand at your feet and, using both feet, jump laterally over your ankles. Have her land lightly on her toes and immediately jump back to the other side as quickly as possible.
Wheelbarrow Push-up & Squat
How to do: Have your partner start in a high plank position with straight arms, shoulders above wrists, and a tight core. Stand at his feet, and carefully lift your partner’s ankles one at a time, so that he is in a "wheelbarrow" position. From here, your partner will lower into a push-up, keeping a straight back, tight core and straight legs. As one partner lowers into a push-up, the other partner, sends hips back, bends knees, and lowers into a squat, while still holding his/her partner’s feet. You should both come up and down at the same time.
Superman Hold & Burpees
How to do: Have your partner lie on her stomach with outstretched arms and legs, engaging her butt and core to raise her limbs at least a few inches off the ground. Have her hold this position while you stand to one side. Perform a burpee (place your palms on the ground, jump your feet back to a plank position, perform one push-up, then jump your feet toward your hands, and finally rise to a standing position). Then, leap or step over your partner’s body, and perform a second burpee on the other side. Continue to go back and forth, while your partner continues to hold the Superman position.
Back-to-Back Wall Sit
How to do: Stand back-to-back with your partner. Lean against each other's upper backs for balance, and walk your feet out enough to separate your butts. After you have a little space between you, sit back into deep squats (without your knees coming over your toes) and hold that squatting position.
Bicycle Crunch for Two
How to do: Sit facing your partner with about one leg's length between you. Then press the bottom of your feet against your partner's. Lie back with your partner as you keep your hands behind your heads and your elbows out to the sides. Next, perform a bicycle crunch together by bringing your left knees in toward the your chests and extending your right legs. As your knees come in to your chests, lift your heads, necks and shoulders up off the ground and twist to reach the opposite elbow to bent knee. Continue to alternate sides, keeping your upper bodies off the ground the entire time.
Leg Lifts Throwdowns
How to do: Stand with your legs hips-width apart and knees relaxed while your partner lies face-up on the floor with his head near your toes. Hold his ankles for support as he raises both legs straight up, keeping his knees locked and his lower back pressed against the floor. Engage your core and push your partner’s feet away from you and toward the floor. Your partner should engage his core to prevent his heels from hitting the ground, and then bring them right back up.
Reverse Lunge with Hand Hold
How to do: Face your partner and press each other’s palms together with fingers facing up. Interlace your fingers and bring your hands to chest height. At the same time, take a large step backward with the right foot. Bend both knees to lower into a reverse lunge, keeping your shoulders over your hips the entire time. Press into the front heels to come back up to standing position and repeat, this time stepping backwards with the left feet. Continue to alternate sides as you keep pressing into each other’s hands to create resistance and engage your cores.
Now that you know these moves, grab your partner and break a sweat! This makes for great quality time, especially for Valentine’s Day. Got any moves that you think we should add to the list? Comment below or message us on social media @AuburnCampusRec.
Be well, Auburn.
Photography: Cat S.