Monday February 12, 2001

Couples Workout

Notes on couples stretching and lifting

Generally men do no stretch enough and women do not lift enough. You can help each other during your workout by helping your partner overcome their weakness.

Men, you can help each other out by taking your partner through your workout but with lighter weights. Help her on the last 3 or 4 when she would normally stop.

Women should help men stretch more and get them to focus on breathing. Men seem to have a harder time with the pain from stretching and often times hold their breath. Women, encourage your partner to breath while stretching.

A breakdown of couples exercises

Work out equipment: Medicine ball

Simple Throw and Catch (primary muscles worked: chest, triceps and shoulders)

Position:
Start facing your partner about 3-5 feet apart. Your legs should be shoulder width apart with your feet parallel or with one foot staggered in front of the other, which ever is most comfortable.

Motion:
When your partner throws the ball to you, catch the ball in front of your body. Bring the ball into your chest. Then throw the ball back to your partner extending the arms fully upon release.

Notes:
Do this exercise until failure. Your torso should be tight during this exercise

Overhead throw and catch (primary muscles worked: triceps, upper back and shoulders)

Position:
Facing your partner 3- 5 feet apart. Your legs should be shoulder width apart with your feet parallel or with one foot staggered in front of the other, which ever is most comfortable.

Motion:
Have your partner throw the ball towards the top of your head. Catch the ball in front of your forehead and let the ball go back over your head lifting your elbows up. You should feel a slight but not uncomfortable stretch on your triceps. Throw the ball to your partner in the same location (just about their head) Make sure to extend your arms all the way when you release.

Notes:
Be careful to start this exercise slowly and remember to keep your torso, stomach and chest tight.

Medicine Ball Twist (primary muscles worked: Arms shoulders and entire torso)

Position:
Stand back to back with your partner a few feet a part.

Motion:
Hand the ball off to your partner, and turn and extend in the opposite direction to receive the ball from them, twisting your torso to do so. Once you get the ball pass it on to your partner.

Alternative:
Get the ball, swing around, then hand the ball back in the same direction that you got it from. This motion adds an extra stretch.

Notes:
Make sure to work both sides equally by switching directions.

Couples Squats (primary muscles worked: entire lower body)

Workout Equipment: none needed

Position:
Stand facing each other about 3 feet apart with your arms stretched out forward, interlocked by holding on to your partners arms. Your feet should be shoulder width apart. Your back should be flat and your stomach tight.

Motion:
Squat down while holding on to your partner until you and your partner are at a 90-degree angle. Come up slowly with your back straight and stomach tight. Squeeze your buttocks as you near the top and thrust your hips forward.

Notes:
Do this till failure. Make sure to exhale while rising.

Here are some couples stretching exercises

Hamstrings:
Position: Lay on your back on the floor with one leg flat on the floor and the other leg up with your knee bent. The leg is in an "L" shape.

Motion:
Have your partner gently push back on your leg stretching the buttocks and calf.

Variation:
Do the same exercise with the extended leg straight to work the hamstrings

Back stretch:

Position:
stand back-to-back touching.

Motion:
Interlock your partner's arms and lift them off the ground, while you bend at the waist. Gently rock your partner back and forward releasing the back muscles.

Make sure to breathe during the stretches.