In one of my recent posts I provided you with a selection of eight fitness themed date ideas that you can try this Valentine’s Day. Today I’m going to be sticking with the topic of staying fit on Valentine’s Day but providing you with a more specific 30 Minute Valentine’s Day Partner Workout.
Not only is this workout a great way for you and your partner to have fun and spend some time together on Valentine’s Day but it’s also short enough to easily slot into any part of your day. In addition to this, it’s a fantastic way to build up your a balance (an area of fitness that gets neglected by most people) and if you keep doing this workout together on a regular basis after Valentine’s Day, you and your partner will both start to notice impressive improvements in your balance.
The workout itself includes five exercises and for each exercise you should do as many reps as you can within 5 minutes. After completing each exercise, you should have a 1 minute rest and then move onto the next exercise. You’ll also need the following equipment to complete some of the exercises…
– 2 BOSU Balls
– 2 Resistance Bands
– 1 Small Medicine Ball
Exercise 1 – Back To Back Partner Stand Ups
These back to back partner stand ups are an extremely fun balance exercise that also give all the muscles in your legs an effective workout.
Equipment Required:
– None
Instructions:
1. Sit on the floor back to back with your partner, making sure that your knees are bent as far as possible and your feet are planted firmly on the floor.
2. Hook your arms together and then slowly stand up by straightening your legs and pushing against each other’s backs.
3. Once you’ve managed to stand up, slowly lower yourselves back down to the starting position.
4. Repeat steps 2-3 for as many repetitions as you can manage within 5 minutes.
Video Demonstration:
Exercise 2 – BOSU Ball Tug Of War
The BOSU ball tug of war is a fun, competitive exercise which tests you and your partner’s balance and strength in equal measures.
Equipment Required:
– 2 BOSU Balls
– 2 Resistance Bands
Instructions:
1. Place the two BOSU balls on the floor with the dome sides facing up and make sure they are far enough apart so that the resistance bands are fully extended when stretched between them.
2. Grab a resistance band handle in each hand and get your partner to do the same.
3. Stand on one of the BOSU balls, get your balance and bend your knees. Get your partner to stand on the other BOSU ball and do the same.
4. Hold the resistance bands above your head, get your partner to do the same and then stretch the resistance bands until they are tight.
5. When you are both ready and in position, start pulling the resistance bands and try to pull each other off the BOSU balls.
6. Once one partner has successfully pulled the other partner off the BOSU ball, repeat steps 3-5 and continue playing BOSU ball tug of war until your 5 minutes are up.
Video Demonstration:
Exercise 3 – Single Leg Partner Balance Contest
The single leg partner balance contest is an enjoyable exercise which allows you to compete with your partner to see who has the best single leg balance.
Equipment Required:
– None
Instructions:
1. Stand face to face with your partner about an arm’s width apart.
2. Bring your right foot off the ground, balance on your left leg and get your partner to do the same.
3. Bend your right knee and your hips slightly and get your partner to do the same.
4. When you are both balanced and ready, take turns at pushing each other off balance.
5. Once one partner has successful pushed the other partner off balance (by making them put their right foot on the ground), repeat steps 1 to 4 but balance on your right legs instead of your left legs.
6. Continue playing single leg partner balance contest until your 5 minutes are up.
Video Demonstration:
Exercise 4 – Single Leg BOSU Ball Catch
The single leg BOSU ball catch is exactly like it sounds and involves you and your partner standing on one leg, then throwing and catching a medicine ball between yourselves.
Equipment Required:
– 2 BOSU Balls
– 1 Small Medicine Ball
Instructions:
1. Place the two BOSU balls on the floor with the dome side facing up and make sure they are about five feet apart.
2. Grab the medicine ball, stand on one of the BOSU balls, raise your right leg and get your balance on your left leg. Get your partner to balance on their left leg on the other BOSU ball.
3. Throw the medicine ball to your partner and get them to catch it while remaining balanced on your left leg at all times.
4. Get your partner to throw the medicine ball back to you and then continue tossing it back and forth, making sure that you both stay balanced on your left legs at all times.
5. Once one partner drops the medicine ball or loses their balance, repeat steps 2 to 4 but balance on your right legs instead of your left legs.
6. Continue playing single leg BOSU ball catch until your 5 minutes are up.
Video Demonstration (this video demonstrates an advanced version of the exercise with four people and the BOSU ball platform side up):
Exercise 5 – Single Leg Partner Jump Shadow
The single leg partner jump shadow is an excellent balance exercise which involves mimicking your partner’s movements.
Equipment Required:
– None
Instructions:
1. Stand face to face with your partner about two feet apart.
2. Bring your right foot off the ground and balance on your left leg.
3. Get your partner to bring their left foot off the ground and balance on their right leg.
4. Pick one partner to be the offensive person and the other partner to be the defensive person.
5. The offensive person is responsible for initiating movements and can hop to the left, right, forwards or backwards. The defensive person has to mimic the offensive person’s movements as quickly as possible.
6. Start hopping and continue until one partner loses their balance, then repeat steps 2 to 5 but switch the legs you are balancing on.
7. Continue playing single leg partner jump shadow until your 5 minutes are up.
Video Demonstration:
Summary
I hope you enjoy this 30 Minute Valentine’s Day Partner Workout. Whether you want a new long term workout that you and your partner can do together on a regular basis or you just want to try something a little different this Valentine’s Day, this workout’s sure to do the trick. So give it a try and let me know how you get on in the comments section below. Also, be sure to Like, +1, Pin and Tweet this workout, so that as many people as possible can give it a try on Valentine’s Day.