Feb 12 • Challenge Zone
3 Day Valentine's Day Challenge
Program 1: Resistance Band Tug-of-War
Warm-Up (3 minutes):- Jumping Jacks: 1 minute- Arm Circles: 1 minute- Leg Swings: 1 minute
Main Workout (15 minutes):
1. Resistance Band Tug-of-War (5 minutes):
- Stand facing each other with a resistance band held between you.
- Engage in a gentle tug-of-war, pulling the band back and forth.
- Focus on maintaining a strong core and stable stance.
2. Partner Squats (3 minutes):
- Stand facing each other, holding hands.
- Perform squats together, keeping your movements synchronized.
3. Plank High-Fives (3 minutes):
- Get into a plank position facing each other.
- Alternate giving high-fives with your right and left hands.
4. Resistance Band Rows (4 minutes):
- Stand back-to-back with the resistance band wrapped around both of you.
- Perform rows by pulling the band towards your chest, engaging your back muscles.
Cool Down (2 minutes):- Stretch arms and legs, focusing on deep breathing.
Program 2: Couples HIIT with Core Focus
Warm-Up (3 minutes):- High Knees: 1 minute- Arm Circles: 1 minute- Hip Circles: 1 minute
Main Workout (15 minutes):
1. Russian Twists (3 minutes):
- Sit back-to-back with your partner.
- Pass a medicine ball or weight from side to side, twisting your torso.
2. Leg Raises (3 minutes):
- Lie on your backs with feet facing each other.
- Perform leg raises simultaneously, aiming to touch your partner's feet at the top.
3. Burpees (3 minutes): - Perform burpees side by side, encouraging each other to keep up the pace.
4. Plank Pass (3 minutes):
- Get into a plank position facing each other.
- Pass a small ball or object back and forth under your bodies.
5. Mountain Climbers (3 minutes):
- Perform mountain climbers facing each other, maintaining eye contact for motivation.
Cool Down (2 minutes):- Stretch your core and legs, focusing on deep breathing.
Program 3: Couples Chipper Workout
Happy Valentine’s Day Team! Show some love with this whole body Chipper style workout. A lot of volume in a little bit of time, longer warm-up today followed by a quick chipper. The workout should go quick, use it as a stand alone session or a warm up or finisher to your daily routine. Enjoy the time working with your partner and the cool down exercise.
Warm-Up (5 minutes):
- Jumping Jacks: 1 minute
- Arm Circles: 1 minute
- Hip Circles: 1 minute
-Superman’s: 1 minute
-Alternating Lunges: 1 minute
Main Workout (Time is on YOU):
1. Partner Squats - 40 Reps
- Stand facing each other, holding hands.
- Perform squats together, keeping your movements synchronized.
2. Partner Push Ups - 30 Reps
- Get into a push up position facing each other, do a single push and alternate giving high-fives with your right and left hands.
3. Leg Raises - 20 Reps
- Lie on your backs with feet facing each other.
- Perform leg raises simultaneously, aiming to touch your partner's feet at the top.
4. Mountain Climbers - 10 Reps
- Perform mountain climbers facing each other, maintaining eye contact for motivation.
5. Burpees - 5 Reps
- Perform burpees side by side, encouraging each other to keep up the pace.
Cool Down - Stretch and Talk (5 minutes): You pick the stretches.
Topics to discuss:
-What did you discover about each other over the last 3 days?
-Where can you derive strength from each other?
-What concerns or fears can be quashed by journeying through personal development together?
-List 3 things that you appreciate about one another
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3 Day Valentine's Day Challenge
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