‘Tis the
season for “cuffing.” You know, that time of the year when the cold air and
falling leaves send us running in the comforting (and warm) arms of another. If
you’re still a bit perplexed as to what I’m talking about, don’t worry, I’ll
let one of the Millennial’s over at UrbanDictionary spell it out for you in
plain English:
“During the Fall and Winter months people who would normally rather be single find themselves along with the rest of the world desiring to be "Cuffed" or tied down by a serious relationship. The cold weather and prolonged indoor activity causes singles to become lonely and desperate to be cuffed.”
Now that you
have an understanding of that sudden, overwhelming desire to find the PB to
your J, you’re probably wondering why I’m rambling on about matters of the
heart on a health and fitness blog. Well, my friends, cuffing season is the
perfect time to mix-up your workout routine. I’ve already shared the benefits
of including a variety of exercise positions into your routine, but asking
your partner to join you on a Saturday morning run or gym shred session is another
simple way to add some spice to a stagnant fitness regimen.
According to researchers
at the University of Aberdeen, having an
exercise partner boasts great results, since the presence of a gym buddy
increases the amount of exercises we do. In addition to the boost of motivation
and emotional support that you get from working out with “bae,”—another term
that we have Millennial’s to
thank for—being cuffed this season allows you to experience a new array
of exercise positions.
So, this
fall/winter say goodbye to that solo fitness routine and hit the gym with your
partner for some challenging, imaginative and fun workouts. I may not be able
to help you hone your cuffing season skills (sorry), but I can definitely provide
you with a few exercise ideas for couples. Keep reading to learn how you and your
cuffing partner can be the fittest couple at this year’s office holiday party.
1. Buddy Boat Pose
Sit facing each
other with your legs bent and knees near your chest. Hold your partner’s hands
or wrists (whichever is most comfortable) and bring the heels of your feet
together. Slowly straighten out your legs as you bring your feet upward.
Release your shoulder, straighten your spine and lean back. Hold this position
for 15 to 30 seconds before returning to start position. Routine
by Silvia Rodrigues / Photo courtesy of FitBodyHQ
2. The Squat and Dip
Partner A will
stand a foot from a wall with your feet shoulder-width apart. Lean back and
slide down the wall until your thighs are parallel to the floor and your knees
are directly over your ankles. Hold your arms above your head, against the
wall. Partner B should stand approximately a foot in front of A’s feet, facing away
and resting their palms on the knees of A. Make sure your fingers are facing
forward. As A maintains their wall sit, B should lower into a dip, pressing up
and repeating to complete 20 dips in total. Switch positions so that both
partners do a wall sit and dip. Routine courtesy
of HBFit / Photo by Ben Rosser
3. Medicine-Ball Twist Pass
Stand facing
away from each other about two feet apart. Place your feet wider than shoulder-width
apart, and bend your knees slightly. Partner A should hold the medicine ball
with both hands and will pass it from behind to Partner B so that they can retrieve
the ball. Both individuals turn to the opposite sides to again exchange the
medicine ball from behind. Continue to pass the ball between partners for 20
seconds. Routine
by Linda Melone / Photo by Travis McCoy
4. Wheelbarrow Push-Ups
Begin by
laying facedown on the exercise mat. Partner A will grab your ankles and hold
them at their side. With your legs held firmly by your partner, Partner B will assume
push-up position. Your hands should be shoulder-width apart and directly
beneath your shoulder. Keeping your abs tight, bend your elbows out to the
sides and lower yourself toward the ground. Your body should stay in a straight
line from head to toe. Hold for approximately 1 second, then press into your
hands and rise to the push-up start position. Complete 20 push ups and then
switch positions with your partner. Routine
by Selene Yeager / Photo
courtesy of STACK
5. Band Jumps
Begin with Partner
A standing in front of Partner B, facing away. Loop the resistance band around A’s
waist, with B holding one end in each hand. A steps forward until there’s light
tension in the band. Now with B’s knees slightly bent, and hips slightly back
for stability, A will jump forward as far as possible. Jump by bending the
knees, sending hips back, keeping core tight, and then exploding up and
forward. Swing arms naturally for added momentum. Land lightly on your toes and
then take a few steps back to return to start position. Repeat quickly for 8 to
12 reps and then switch roles. Routine and photo
courtesy of Greatist
6. Partner Pistol Squat
Both partners
should stand facing each other. While balancing on your right leg with the left
leg extended low in front of the body and foot flexed, hold on to each other’s
right forearm. Then both partners will bend their right knee, sit back into the
hip and reach their left arm forward (NOTE: continue holding your partner’s
forearm for balance) while lowering as far down into a squat position as
possible without lifting their right heel off the floor. Switch legs to
complete the set. Perform 1-minute reps. Routine by
Jessica Smith / Photo courtesy of SHAPE
7. Stacked Plank Push-Ups
Partner A will
begin by lying on their back. Partner B will come into a plank facing A’s feet
and should grab on to their ankles. Both partners will start with their elbows
fully extended. At the same time, both A and B will bend their elbows and then
push back up. Complete 10 to 15 reps, then switch positions with your partner. Routine and photo
courtesy of YogaSmoga
Have
you ever worked out with a partner? Share your experience along with your
favourite couples exercise in the comment section below.
Photo credit: courtesy of
Hannah Bronfman (@hannahbronfman)
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