We're still celebrating Heart Health and Love Month at Gainz & Shreds Meal Prep! Our first February blog highlighted how Omega-3 fatty acids, (especially from delicious SALMON!) improve your heart health and offer a plethora of other nutritional benefits. Taking care of our hearts goes beyond nutrition, which is why today's post features a partner workout to strengthen both our bodies AND our bonds.
This partner workout isn't just about burning calories or building muscle -- it's about working on your strength while fostering your relationships. I personally love sharing my passion for fitness with friends and family – it brings me joy to see them excited with their progress after using my gym tips, and feeling happier and healthier when rekindling a fitness journey.
And for you couples, rumor has it that working out with your counterpart can improve intimacy. Boo-yah! Though this workout requires no equipment and includes some goofy twists, it’s a challenge! Grab your partner, clear some space, and let's jump into this fun and rewarding routine.
Heartfelt Partner Workout:
Duration: Approximately 45 minutes
Warm-up (5 minutes):
Begin with a light warm-up to get your muscles primed and your heart pumping. Perform each exercise for 30 seconds.
PARTNER JOGGING IN PLACE: Stand facing each other and jog in place and lightly tap your partner's outstretched hands with your own. (This silly move will get you in the mood!)
ARM CIRCLES: Stand side by side, extend your arms straight out to the sides, and make small circles forward for 15 seconds, then backward for 15 seconds.
HIGH KNEES: Stand facing each other, raise your knees high while holding hands, alternating legs.
BODYWEIGHT SQUATS: Stand facing each other, holding hands. Perform bodyweight squats simultaneously, syncing your movements.
Workout Circuit (30 minutes):
Perform each exercise for 45 seconds, followed by a 15-second rest. Complete 3 rounds of the circuit.
EXERCISE | ADVANCED OPTION | BEGINNER MODIFICATION |
1. PARTNER PUSHUPS | Clap hands at the top of the push-up. | Perform knee push-ups individually. |
2. WHEELBARROW WALKS | Add a push-up at each end of the walk. | Hold the wheelbarrow position for 30 seconds, then switch. |
3. PARTNER SQUAT JUMPS | Add a high-five at the top of each jump. | Perform regular squats individually. |
4. PLANKS WITH HIGH FIVES | Lift one hand and opposite leg simultaneously for a balance challenge while high-fiving with the other hand. | Hold a plank individually. |
5. PARTNER LEG THROWS | Add a crunch at the top of each throw. | Perform individually, lowering legs to the ground instead of throwing to partner. |
6. SIT-UP PASSES | Add a twist at the top, passing a weight or object between partners. | Perform sit-ups individually. |
Cool Down (10 minutes):
Take the last 10 minutes to cool down and stretch together. Focus on stretching all major muscle groups, holding each stretch for 20-30 seconds.
HAMSTRING STRETCH: Sit facing each other, legs extended. Reach for each other's toes, keeping your backs straight.
QUAD STRETCH: Stand facing each other, hold onto each other for balance, and bring one foot towards your glutes, stretching the quadriceps.
SHOULDER STRETCH: Stand side by side, reach one arm across your body, and gently press it with the opposite hand.
CHEST OPENER: Stand facing away from each other, interlace your fingers behind your back, and gently lift your arms.
TRICEP STRETCH: Stand or sit facing each other, reach one arm overhead, bending at the elbow, and gently press on the elbow with the opposite hand.
Working out with your partner (friend or significant other!) not only strengthens your bodies but also strengthens your relationship. By taking the time to enjoy a fitness activity together, you're not just investing in your physical health but also nurturing the bond you share. Even after our month of Heart Health and Love concludes next week, the Gainz & Shreds Meal Prep team encourages keep making time to prioritize both your heart health and the love you have for your friends and family!
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