By Jonathan and Audrey Kolowich, KoloFit
Working out TOGETHER as a couple at first may not seem like the obvious way to start your Valentine Day holiday. Unless you’re both die-hard gym junkies we agree. So, we seriously recommend you do this couples workout the day before. AND – do it seriously — as in seriously have fun, enjoy the teamwork, talk, laugh, listen, high five and make eye contact — lots of eye contact combined with a, “you’re doing awesome”, a hug, a smooch and you take it from there.
AND, somewhere along the way find a quite place alone to hold hands and do a bit more lifting — Lifting each other up in prayer. This is the post-workout recovery phase. Taking some genuine heart felt time to pray strengthens the bond you share. Thank God for each other. Pray for each other. Then bask in God’s lavish invitation, “Be Mine”. Together, you have a blessed purpose.
So here it is – the Be Mine workout. Get started with this short video then advance to each page for more detailed instructions and tips. If you’re not ‘in-shape’ personal trainers like Jonathan and Audrey Kolowich, you are in great company. Every couple has room for improvement. This isn’t about being a fitness model. It is about having fun and being active together.
Be sure to take pictures and send us your favorite using our CONTACT US link. Post one too on your social media with the hashtag #bemineworkout As always, we encourage you to post a Facebook comment on this page below.
EXERCISE 1: SIT UP 1-2
Partner 1 will start by lying down on back with knees bent and feet flat on the floor. Partner 2 will be standing in front of partner 1 with both hands out wide. Partner 1, begin by engaging your core and performing a sit up. To engage your core, think about pulling in your belly button towards your spine. After you complete the sit up, make a fist with both hands to throw a 1-2 tap punch at your partners hands. Repeat 10 repetitions each.
EXERCISE 2: PUSH UP WITH HAND CLAPS
Begin on all fours facing your partner. Hands slightly wider than shoulder width. Extend your legs back so that you are balanced on your hands and toes. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push up. Slowly bend your elbows and lower your self towards the ground. Use your chest and triceps to push yourself back up to the start position. At the top, use your right hand to give your partner a high five, and then with the left.For a modified version of this, you can perform this exercise from your knees. Repeat 10 repetitions total.
EXERCISE 3: SQUAT PALLOF HOLD PARTNER RESISTANCE
Partner 1 performs a bodyweight isometric squat while extending arms straight out in front interlocking you fingers. Make sure your shoulders are down and back. Partner 2, pull and push on partner 1’s hands back and fourth. Partner 1, your goal is to resist rotation. (Watch video) Perform this exercise 1 time each for 30 seconds
EXERCISE 4: HOLLOW HOLD (30 seconds)
Begin by lying down flat on the floor. Lift both legs about 6 inches of the floor, and lift both arms up over your head. Think about digging your lower back into the ground. You should feel this working your core. Hold this position for 1 X 30 seconds.
EXERCISE 5: JUMPING JACKS
Start the exercise with both hands by your side and feet together. Bend your knees slightly and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back and to starting position .Repeat 15 repetitions.
EXERCISE 6: WHEEL BARREL
Partner 1, set up in pushup position. Partner 2, stand behind your partner’s feet. Lift Partner One’s legs and secure them by your hips. Partner 1 walks their hands forward 10 steps, and then backwards 10 steps while Partner Two is walking forward and holding Partner One’s legs. After partner 1 has completed the exercise, switch places. Repeat 1 time each.
Depending on your fitness level, repeat all 6 exercises 2-3 rounds through.
