We’ve all been there before: Caught between the ambitious goal of heading to the gym and the more likely reality of vegging out on the couch while watching NCIS. And when those feelings arise, it helps to have a little push from a workout buddy.
“Encouragement and support are two big factors that can help you stay in shape,” says Anna Erik, from Tilton Fitness, where the Avaglianos work out. “You’re more likely to succeed if you have someone rooting for you and working to achieve similar goals.”
In that case, perhaps the perfect partner is the guy who’s already at home. Think about it: He’s close by, helpful, and can’t easily duck out of requests.
Use Erik’s 30-minute, total-body workout to keep you—and your spouse—in shape this season. (And ladies, go easy on him.)
Warm-up: BOSU-ball step-ups
Place a BOSU-ball on the floor at your feet. With your right foot, step on the center of the ball, then step forward with your left. Take a step back with your right foot, followed by your left. Repeat for 5 minutes.
Squat with Plank Arm Reach
Stand with both feet shoulder-width apart, arms extended in front of you, facing your partner. Slowly squat (as if you were sitting on a seat) until your knees are bent at a 90-degree angle. Next, place your hands on the floor, and jump or walk to a plank position. Keeping your hands on the floor and arms shoulder-width apart, reach for your partner’s hands one-at-a-time. (Remember to keep your core braced and your back straight.) Jump or walk back to the plank position, and stand up. Repeat 20 times.
Cardio: 1-minute Jumping Jacks
Partner-Assisted Single Arm Chest Press: Stand facing your partner, with your right leg about one foot in front of your left. Place your palms together with your partner’s, at chest-level. One partner should push forward, while the other resists. Try this for TK seconds at a time. Repeat 20 times, then switch sides.
Cardio: 1-minute Jump Rope
Lunge with Medicine-Ball Twist: Start by standing to one side of your partner, about an arm’s length away. Hold a medicine ball in both hands next to your chest, and keep your feet at hip-width apart. As you take one step forward with your right leg, and sink down until your knee is bent at a 90-degree angle, twist your body to the right and hand the ball off to your partner. (Your left leg should come down about 1-inch above the ground and your core should be braced.) Then step forward with your left foot. Next have your partner do the lunge, twist and return the ball to you. Continue lunging, switching the ball back and forth between the two of you. Repeat for 30 times.
Cardio: 1-minute Mountain Climbers
Get on the floor in a push-up position, with your hands on the ground and arms shoulder-width apart. Keep your core braced your back in a straight line from your shoulders to feet. Bring your right knee forward to your chest, then back to the starting position. Then switch legs, bringing your left knee to your chest, and back to the starting position. That’s one rep. Repeat 15 times.
Squat Walk with Medicine-Ball Raise:
Stand facing your partner with your feet shoulder-width apart. Holding a medicine ball with both hands in front of you, near your hips, step to the side with your right foot and descend into a squat until your knees are bent at a 90-degree angle. (Your partner should step out with his left foot, to mirror you.) Raise the ball to shoulder-level, keeping your core braced and your arms straight and hand it off to your partner. Stand back up, bringing your left foot closer to the right. Walk 15 steps to the right, and repeat to the left.
Cardio: 1-minute Running up and Down the Stairs
Lie down on the floor, opposite your partner. Your knees should be bent, with the tips of your toes touching his. Holding a medicine ball at chest level and keeping your core straight, sit up and toss the ball to your partner. Lower yourself down to the starting position and rise in time for him to toss the ball back to you after he’s done a sit-up. Repeat 20 times.
Maria Masters is the associate health editor at Family Circle.