Benefits of Partner Training:
• Boost Motivation: Partner workouts provide built-in accountability and motivation, making it easier to stick to fitness goals.
• Improved communication: Partner exercises require coordination and communication, enhancing teamwork and understanding.
• Increased intimacy: Sharing a workout can deepen emotional connections and enhance intimacy between partners.
• Fun and flirty laughter: Workouts with partners bring a sense of playfulness and joy to your workouts, making fitness feel more like a shared adventure than a chore.
Cupid core partner workout
The Cupids Core workout is an energetic and playful Total Gym partner workout designed to warm up your workout and maybe add a spark of romance to your Valentine’s Day celebration!
To begin this core workout, you’ll perform a warm-up along with “partner floor exercises” that not only strengthen and condition your muscles, but also set the tone for movement coordination, balance, stability and communication with each other .
Continuing the warm-up, Partner A will perform the Total Gym exercises first, while Partner B will perform a similar movement simultaneously on the floor. Each exercise is performed for 45 seconds, with a 15-second rest, which is just enough time to quickly switch roles and repeat. Circle all exercises until they are complete. You can choose to repeat for as many rounds as your time allows!
Now grab your partner and let it drop like hot!
Warm-up instructions: Perform each exercise for 10-20 repetitions on each side. Once your body is warmed up, move straight into the Core Workout.
1. Tandem Squat Rotations
• Stand facing each other, about arm’s length apart, with feet hip-width apart.
• Grab each other’s forearms.
• Simultaneously lower into a squat, keeping your back straight and chest lifted.
• At the bottom of the squat, coordinate with your partner to release the grip on one side and rotate the torso away from each other. (If you have the strength and flexibility, try hitting the floor with the swing arm.)
• At the same time return to connecting with your partner on the forearm grip, stand and repeat in the opposite direction.
2. Permanent Rotations
• Stand back to back in a ready stance (feet on the ground, knees slightly bent, core engaged) with about a foot space in between.
• Maintaining a ready stance, begin to rotate the trunks to the sides to high five outside arms.
• Continue this rotating, rotating motion with alternating sides.
3. Board Taps:
• Take a plank position facing each other, with enough room to high five (clap hands).
• Modification with knees on the floor. Advanced is with feet extended in full board.
• Hold the plank while alternating high fives with your partner, engage and stabilize your core muscles for added tension and coordination.
Cupid Core Circuit Instructions: Partner A is first on the TG while Partner B performs the floor exercises. Set the timer for 5 minutes. Perform the exercises in consecutive manor and switch roles after each set.
Equipment and setup: Total Gym low incline, APP timer, mat, your partner
1. Pike Up & Forearm Rainbow
A: Pike Up
• Assume a long plank position facing the vertical column with hands on the GB and feet placed on the floor.
• Keep the core engaged and the spine elongated from head to heels.
• Start the movement from the hips as they rise to form a ‘V’ position. Slowly return to the plank and repeat the movement slowly with control.
• Advanced: Face away from vertical column with hands on floor and feet on GB. Perform the same movement from this inverted position by lifting the hips up to form a “V”.
B: Forearm Rainbow
• Get into a forearm plank position on the floor next to your partner.
• Maintain a forearm plank while extending the hips from side to side in a stately “rainbow”.
• Move slowly with precision to keep your form on point and target the obliques.
• Plank options: Knee-down modification, straight leg lunge.
*CONNECTION CABLE*
2. Crunch & Toe Touch Teaser Sweater
A: Crunch Sweater
• Lie on your back on the GB holding a cable in each hand. Knees are bent with feet placed on GB to start.
• Stretch the arms out from the chest. Simultaneously lower the arms to the GB while raising the upper body into a critical position. Hold for a moment, then return to the starting position to repeat.
• Push-Up: Lift legs by bending knees to chest (knees 90 degrees) or straighten legs while keeping lower back imprint on GB.
B: Toe Touch Teaser
• Lie on your back on the floor with your knees bent, feet flat on the floor and arms extended out across your chest.
• Roll through the spine as your upper and lower body meet in the upper range of motion to form a V position by balancing on your sit bones.
• Slowly, with core control, roll back through the spine to repeat the movement.
• Options: Modified, keep feet on floor and use feet to assist rollup. Intermediate, roll with bent knees. Advanced, straight leg roll.
3. Double trunk rotation (alternate + together)
**Both partners at Total Gym**
• Since this exercise is performed together on your TG, it requires a lot of coordination, communication and precise timing with your partner. Take the time to set up properly.
• Setup: Each partner will stand on one side of the slide board (GB) facing away from each other with the respective cable placed in the hand closest to the vertical column.
• Anchor Down Reverse: Keep your back facing the GB, hold the cable closest to the vertical column, and anchor with both hands to the glide board in a kneeling position. (Sitting may work, but will have less range of motion).
• NOTE: I advise the smaller partner to place the GB first, placing it on top of the GB. The tallest partner will then anchor the second GB, placing at the bottom of the GB.
• Execution: Partner A will rotate from the vertical column first, followed by Partner B. Communicate with your partner so the exercise moves smoothly.
• Challenge: For the final 15 seconds, spin simultaneously together!
• Switch sides (using the same setup) to repeat in the opposite direction.
Be sure to watch the video to see a demonstration of how the Cupids Core exercises are performed in your Total Gym.
This playful and challenging Cupids Core workout will turn Valentine’s Day into a celebration of love, laughter and fitness while you and your significant other get moving together. So grab your partner and get ready to sweat, smile and bond like never before!
Love Always,
MARY
Let’s Connect!
www.mariasollonfitness.com
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