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Workout Ideas for Couples

Valentine's Day is the perfect holiday to hit the gym with your swolemate! Couples who engage in activities, such as: matching an exercise pace, or mimicking the rhythm of partner workouts, are more likely to experience an emotional connection with their partner than others.

This Valentine’s day, skip the chocolate and movie. Instead opt for a romantic night at the gym, strengthening your bond and your bodies.




The best place to start is Stretching.


Warm up and cool down together with this stretch routine. Help your partner stretch their muscles by gently using your body weight. Partner one will place their right foot on the left side of partner two’s chest. Partner one will take their left ankle over their right knee. Partner two will use their weight and gently push partner one’s right leg, at the same time pulling partner one’s left knee toward them. Partner two will hold for 20-30 seconds and repeat on the opposite side. Spending 10 minutes before and after your workout can help reduce muscle soreness.


There are many different workouts that couples can do together to strengthen their muscles and emotional bond all at the same time. Regardless of your fitness level, you and your partner can work toward your goals with these couple-workout ideas!



Here are a few of our favorites!


Partner Lunge

Stand about arm's length apart, facing your partner, and hold hands. Partner one lunges forward with their right leg as partner two lunges backward with their left leg. Reverse, so partner one lunges backward with their right leg and partner two lunges forward with their left leg. Do 8-10 reps per leg.


Biceps and Triceps

(Towel required) In a standing position, both partners will face one another about a foot apart. Partner one will bend their knees and grab the towel in the middle while partner two holds the end of the towel. Partner one will perform a bicep curl while partner two creates resistance. As partner one is on the way down from the bicep curl, partner two will complete a tricep extension. 20 reps for 2 sets


High Five Push Ups

Get into a push-up position, facing each other, with your heads about arm's length apart. Do eight slow count push-ups (4 counts down and 4 counts up) and at the end of each push up celebrate with your partner by giving each other a high five (remain in plank position for the high five).


Wheelbarrow Squat and Pushup

Partner one will perform a push up while partner two grabs on to their feet and performs a squat at the same time. Rotate and complete 20 reps.


Medicine Ball Sit Up

(Medicine ball required) Face each other in a sit-up position (knees bent, with toes touching each other). Partner one takes a medicine ball and holds it against their chest as they lay back then sits up and passes the ball off to partner two. Partner two then lays back before sitting up and passing the ball back to partner one. 8-10 reps

Kneeling Partner Twist

(Medicine ball required) Kneel on the ground, facing away from each other. Both parties should slowly twist to one side so that partner one can easily pass the medicine ball to partner two. Both partners will then twist to the other side, where the ball will be passed back to partner one again. Continue in this direction for 45-60 seconds then repeat in the opposite direction for an additional 45-60 seconds. 15 reps


Box Jump

(Box required) Face one another with a box between you. Partner one will complete a squat and jump onto the box then back to the starting position. Partner two will then do the same. It should be a cohesive rotation back and forth. While one is in the squat position on the ground the other is jumping on then off the box.  20 reps



Don’t want to be in the gym for your couple workout. Head outside for fresh air and exercise!


Go for a run, swim, bike or hike together!


Tips to keep your swolemate happy:


Prepare food so you can enjoy a meal together pre or post workout.


Watch their form during each exercise to help prevent any muscle damage or strain.


Keep communication open and share when you need a break or want to switch up your workout routine.


Don't be competitive this could put a damper on your workout. Remember to have fun!

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