Couple’s Workout – Cross Training with the Total Gym



Some of the best things in life are more enjoyable with another to share in the experience. Whether it’s walking, traveling, cooking, going to the spa, studying, or being active, it’s better received with someone by your side.

A partner workout allows you to take care of your health while enjoying the company of someone else! If you need extra motivation to get yourself moving, consider working out with a partner to boost your spirits. It will not only keep you accountable with a schedule, but it may bring out your inner competitive edge to want to work at your best.

Studies show that working out with a partner has more benefits than doing it alone. As it’s been phrased, “there’s no ‘I’ in team!”

So put your energy towards some activities that prove that teamwork can make a workout a lot more fun.

<h2>BENEFITS OF PARTNER WORKOUTS</h2>

Working out with a partner has many benefits compared to doing it solo. Whether your partner is a friend, a coworker, or a significant other, it can increase the accountability, keep the energy high, and even produce better results! Partner drills also develop a sense of teamwork that can make your workouts a lot more fun. Here’s a list of positives that getting a sweaty workout with a partner can do for you:

  • Increases motivation 
  • Develops discipline
  • Increases accountability
  • Common goals to achieve 
  • Builds teamwork
  • Increases competitive edge
  • Time flies when your having fun
  • Creates memories
  • Fitness fun  

 

WHAT IS A CIRCUIT?

A ‘circuit’ is achieved by performing an exercise for a certain amount of time or reps, then moving onto the next one with little to no rest between sets. The exercises can be grouped into small circuits consisting of 2-3 exercises you perform, and you’ll repeat those exercises for a certain amount of sets before moving onto the next circuit.

Another option could be a circuit compiled of a large grouping of exercises that you rotate between, complete them all one after the other, then either repeat the circuit again or move onto another group of exercises. It’s really up to you how a circuit workout is created based on your goals and the time frame you have to perform it.  

PARTNER CIRCUIT OPTIONS

Any workout method can be performed with a partner. Whether it’s body weight exercises or alternating between equipment, there are so many fun fitness options available to the workout creator! 

Total Gym equipment is great to use for partner circuit workouts. While one does an exercise using the equipment, the other performs an exercise off the Total Gym by using other equipment or a body weight exercise. This makes creating a partner routine exciting with a variety of exercises to incorporate.  

First things first, choose your workout goal. Then you can select the exercises to perform in your partner workout circuit. Here are examples of workout goals: 

  • Cardio & Strength 
  • Core & Strength 
  • Strictly Strength, Cardio, OR Core Circuits
  • Partner Drills (ON/OFF the TG) 

When performing a workout that involves two or more people, I would suggest alternating the exercises with your partner by performing the exercises in a circuit format with a specific time allotted for each exercise.  For example; 1 minute per exercise.

EQUIPMENT VARIETY

There are a variety of equipment options that you can incorporate within a Total Gym workout or on its own. When doing partner circuits, it’s nice to have a variety of equipment to choose from. This not only helps prepare a workout to meet specific goals, but it also makes for a varied routine. Some equipment options include; hand weights, body bars, stability ball, medicine ball, bands, kettle bells, and the BOSU ball.

THE PARTNER CIRCUIT WORKOUT

Below is a list of circuit options (themed workout goals) that you can formulate into your next partner workout. This is just a short list to open your mind to the possibilities that you can create for some partner workout fun. These options can be performed with or without equipment, in a gym/studio or outside, or with one or more people in the circuit rotations. The beauty is that you can develop any style of workout that achieves your workout goal.

So grab your friend, coworker, your kid, or significant other and enjoy a challenging workout that strengthens your entire body!

Check out the video to see how these fun workouts are performed.

PARTNER CIRCUITS UTILIZING THE TOTAL GYM

There are so many exercises that you and your partner can perform in a circuit workout using the Total Gym. Listed below are 3 different examples of ‘themed’ circuits. The exercises chosen are based on the goal of the workout. The examples contain a total of 6 exercises that are to be alternated between each partner.

  • Each partner will perform each exercise for 1 minute.
  • Alternate between the exercises until they have all been completed.  
  • Perform 1 minute of the partner core exercise preceding the final round.
  • Either repeat the same circuit or perform a new circuit in the same manner.

The whole circuit should take roughly 7 minutes to complete all the exercises in the grouping. (6 minutes of circuit exercises, 1 minute of partner core = 7 minutes)

EXAMPLE 1: Cardio & Strength

*Total Gym (TG), bodyweight & BOSU

  • TG Lateral raises & side-side hops (BOSU)
  • TG Jump squats & push up, jack, run (BOSU)
  • TG Bicep-Rows & V-Sit Burpie (BOSU)

EXAMPLE 2: Core & Strength

*Total Gym (TG), free weights (wts) 

  • TG bicycle punches & straight leg reach, rows (wts)
  • TG pullover crunch & plié arm circles (wts)
  • TG rolling burpie, knee tucks & lateral lunge, overhead press (wts)

EXAMPLE 3: Partner Drills

*The Total Gym & Medicine Ball (MB)

  • Reverse lunge, knee up & reverse lunge, step up
  • Decline MB toss & squat 
  • Glute lifts/ presses & kneeling surfer row
  • Pull up & push-up pike-up

Partner Core Exercise

Get ready to laugh as your train your coordination & core strength!

Perform this exercise after completing a full circuit (all 6 exercises) for 1 minute

  • Alternating Hip Swivel Leg Lowers

There are a lot of partner-based exercises out there that utilize other equipment or bodyweight movements. These circuits are unique and diverse by utilizing the Total Gym along with other equipment and bodyweight exercises into the mix.

So grab your friend, coworker, or significant other and try a partner workout! It will keep you accountable, your spirits high, and help produce better results for your overall goals! Get motivated and go have some fitness fun!

Best Always,

Maria

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Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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