Outdoor workout for couples

Boxing or kickboxing
Investing in a set of boxing pads and gloves can lead to a great couples workout. You can incorporate some short runs, lower body or abs strength exercises, in between boxing sets.

If the male boxer is too strong for the female pad holder, change the style of the workout. Rather than going for power punches, go for fast rep sets instead. The female boxer should be able to punch as hard as she wants to. For an even bigger energy burner, try kickboxing.

Medicine ball passes
Sit about 1m apart, facing the same direction. Keep your knees bent and heels on the ground. With one of you holding a 5kg medicine ball, both lean back about 30 degrees, keeping your spines long. Turn your torsos towards each other and pass the ball to your partner.

Once you receive the ball, twist 180 degrees and almost touch it to the ground on the other side of your torso. Then pass it back to your partner. Keep following this pattern until you can both no longer maintain good technique.

Partner Squats
Stand facing your partner, feet about 30 cm apart, and hold hands. One of you squats down, keeping your heels on the ground, and lowering until your buttocks almost touch the ground. The non-squatting partner supports the squat by performing a dead lift-type movement.

Maintain a straight back by keeping your eyes on your partner and sticking your backside out as you bend forward. Both rise up to the start. Switch roles for every alternate rep.

Making it a workout
To make this a fully-fledged workout, add in some individual exercises. Do 10 partner squats each followed by push-ups. Do three sets of each. Then do five minutes of boxing and 10 medicine ball passes followed by 10 sit-ups. Do this three times. Box again to get your heart rate up.

Next, try 10 to 20 hand taps followed by 20 walking lunges. Box again. Lastly, do 10 to 20 leg drops each and as many tricep dips as you can. Do three sets. Then run for 400m to 800m.

For further information on EAT FIT FOOD visit www.eatfitfood.com.au.