At Home Workout Plans for Couples: Stay Fit & Stay Close

at home workout plans for couples

At Home Workout Plans for Couples

With the New Year coming up, you and your partner may want to consider making a resolution to begin exercising daily, exercising more, or spending more quality time together. Working out as a couple could help you achieve all of these goals. Couples’ training can offer a variety of benefits such as having another person to motivate and push you past your limits, spending time with your significant other, and having a personal spotter and stretcher!

To begin, here are a few strength exercises that you can do with your partner at home:

1. Hook Squats (targets glutes)
-This exercise requires exertion from both individuals. If one person stops, the entire exercise fails.
-Stand back to back with your partner and slowly squat down, making sure that your knees do not go over your toes.
-Holding this position will be challenging, but if you want to take it up a level, slowly move in a circle while remaining in the squat position.
-Once one rotation has been completed, rest for a few seconds and go the other directions. Do 3 sets.

2. Alternating Box Jumps (targets quadriceps and hamstrings)
-Place a 6 to 10-inch box between you and your partner.
-Take turns jumping onto the box and landing in a squat position.
-Each partner can do 10-20 jumps for a total of 3 sets.
-If you want to increase the difficulty, hold light weights in each hand.

3. Partner Pyramid Push-Ups (targets arms, triceps, biceps, chest, and core)
-Decide how far up and down the pyramid you and your partner want to go.
-Each partner begins in a push-up position.
-For example, if you choose 5, Person A will do 1 pushup, and Person B will answer by doing 1 push-up.
-Then Person A will do 2 push-ups, and Person B will do 2 push-ups, repeating this pattern until you have each completed 5 push-ups.
-Once you have each completed 5 push-ups, come back down the pyramid, so you will each do 4, then 3, 2, and 1 push-up.

4. Superman Wrestle (targets lower back, butt, and hamstrings)
-Lie on the ground facedown with your palms completely touching your partner’s palms.
-Without disconnecting your palms, lift your arms, chest, and feet off the ground as far as possible and squeeze your glutes. Try to maintain eye contact with your partner.
-Hold this position for 30 seconds and repeat 3 times.

If you’re looking for a more relaxing workout, yoga might be more your speed. There are countless benefits of practicing yoga, but when you do yoga with a partner, studies show that communication and levels of trust improve. Try these couples’ poses:

1. Half Lord of the Fishes Pose
-Sit in a cross-legged, seated position with your back up against your partner’s.
-Inhale, twist to the right, and place your hand on your partner’s thigh, knee, or shin.
-Then with every inhale, try to lengthen your reach and find more space. With each exhale, try to twist deeper.
-Work towards synchronizing your breathing with your partner’s.

2. Assisted Backbend
-Stand back to back with your partner and hook elbows.
-One partner, the base, bends their knees and begins to lean forward, while the other partner, the flier, leans back, lifting his or her feet off of the floor.
-The base has to lean forward enough for the flier to comfortably have his or her feet off of the floor.
-Hold this pose for a few seconds and then the base slowly bends the knees until the flier’s feet return to the ground.

3. Back Bird Pose
-The base lies on the ground with knees bent and feet flat on the floor while the flier stands near the feet of the base.
-The base has to place his or her feet on the flier’s lower back with heels resting on the glutes.
-The flier leans back, allowing the base to grab onto the shoulders.
-The flier lifts the feet off of the ground at the same time.

Both types of exercises (strengthening and yoga) have a variety of benefits for both partners when done together. Working out with another person helps to motivate, inspire, and work harder – all of which are necessary to be successful in your workout venture.


  1. We work all day, almost haven’t got time to do something together. These exercises are not only to improve health but also to create a separate space for us. These exercises are easy to do at home and don’t take a long time. Thanks for the useful exercises!

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