This Valentine’s Day themed circuit workout contains three circuits, each of which have three strength exercises (upper body, lower body, and core) which are done for 12 reps followed by one minute of cardio. Do the first four exercises, rest as needed, and then go onto the next circuit. Complete all three circuits 4 to 5 times for a full workout. This full body workout will work all your major muscle groups in less than an hour.
Push ups
Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Dumbbell squats
With feet hip width apart and dumbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.
Bicycle crunches
Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.
Butt kicks
Stand with your feet hip width apart and your arms bent comfortably at the elbow. Bend your left knee and bring the heel of your left foot behind you so that it touches your butt. Lower your left foot back down to the ground and repeat with your right foot.
Side shoulder raises
With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.
Curtsy lunges
Similar to alternating lunges, instead of stepping straight back with your left leg, you place your left foot behind you and to the right, so that it crosses behind you and return to standing. Repeat with your right foot stepping back and to the left.
Side plank
To perform a side plank, lay on your side with your elbow beneath your shoulder and your forearm on the ground. With your top foot stacked on top of your bottom foot, lift your hips off the floor so that your shoulders, hips, knees, and feet are in a straight line. Hold and then repeat on the other side.
Jumping jacks
Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position.
Overhead press
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Step ups
Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.
Punches
Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.
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As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed.
Are you doing anything fun tonight for Valentine’s Day? Let me know in the comments.
Valentine’s Day isn’t just for chocolates and flowers. It also can be an excellent opportunity to get moving with this partner workout.
The holiday of love is actually in the top 10 of America’s most-fattening holidays.
So, that’s even more reason to break a sweat! Take your V-Day to the next level with this full-hour partner workout. Grab your valentine (or galentine), and let’s get to it!
WARM-UP
Timed Partner Workout Switches, 60 seconds each:
- Partner 1 doing Sweeping Good Mornings and Partner 2 doing Windmills, then switch.
- Partner 1 doing Squats and Partner 2 doing Push-Ups, then switch.
- Partner 1 doing Jacks and Partner 2 doing Lunges (any style), then switch.
- Partner 1 doing Squat Thurst Lite and Partner 2 doing Broad Jumps, then switch.
ROUND 1
Joint Partner exercises, 90 seconds each, then repeat the list of exercises before moving on to Round 2:
- Wheelbarrow Squats, where one partner is in a Push-Up position and the other partner is holding their feet. As the first partner does a Push-Up, the second partner then does a Squat. Switch halfway.
- Leg Pushes, where one partner is lying on his/her back with legs extended to the sky, while the other partner is standing over the first partner’s head. The standing partner then pushes the lying partner’s legs down repeatedly. Switch halfway.
- Plank Jump Overs, where one partner is in a High Plank position and then lowers down for a Hand-Release Push-Up. When the first partner is flat on the ground, the second partner hops or steps over him/her.
- Wall Sit + Tricep Dips, where one partner is in a Wall Sit position against a wall, while the other partner places his/her hands on the first partner’s knees to perform Tricep Dips. Switch halfway through.
- Squatted Ball Passes, where partners are in a Squat position back to back. Twist to pass a medicine ball or other weight to the other partner. Switch directions halfway through.
- Plank + Sit-Up, where one partner is lying on his/her back with feet flat on the ground, and the other partner is in a Plank position with his/her hands on the other partner’s feet. The lying partner then performs Sit-Ups or Crunches. Switch halfway.
ROUND 2
Counter-Switch Partner Sets, 5 minutes each set, switching back and forth when one partner completes the designated reps of one of the two exercises:
- Partner 1 starts with 20 Heartbeats, while Partner 2 starts with Jump Rope.
- Partner 1 starts with 20 Ribbon Squats, while Partner 2 starts with X-Country Skiers.
- Partner 1 starts with 20 Plank SeeSaws, while Partner 2 starts with Squat Jumps.
- Partner 1 starts with 20 total Side Lunges, while Partner 2 starts with Burpees.
- Partner 1 starts with 20 Kettlebell Halos, while Partner 2 starts with Fast Feet.
- Partner 1 starts with 20 V-Ups, while Partner 2 starts with Jacks.
ROUND 3
Partner Plank-Off, with both partners in their hardest level of a Plank, holding for as long as possible. The first one to come down has to make the other a refreshing protein recovery shake!
And don’t forget to stretch out afterward.
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