Burnin’ For You: Couples’ Medicine Ball Workout

by HAC Master Personal Trainer, Dewey Lightcap

If you’re like most people, you probably don’t love working out. But working out WITH someone you love makes it that much more fun. This Valentine’s Day, try this quick Rock & Roll-themed medicine ball superset workout with your partner (or a friend, #Galentinesday). Because you know what they say, “super couples do supersets!” You’re going to need at least one medicine ball for this workout. The weight of the medicine ball used is up to you, but pick according to you and your partner’s fitness levels. While you should be able to complete the entire workout with just one ball, feel free to choose different weights for different exercises if desired.

This workout is composed of five supersets. Each superset is composed of two exercises performed back-to-back without rest. You’ll do the first exercise for 30 seconds then the second exercise for 30 seconds followed by 30 seconds of rest, so be sure to have a timer handy. Together, a 60-second block of exercise and 30-second block of rest compose one 90-second round.

Now, for the fun part: each superset also has a corresponding rock song to go with it! The songs of course are completely optional and will play for longer than it will take you and your partner to complete the recommended number of rounds for each superset, but they do make for a fun addition to this couples’ workout! I think it’s cute, and I hope you think it’s cute too. Happy Valentine’s Day. Now go get sweaty!

Superset 1: “Take It Easy” by the Eagles

This is your warmup set so, ya know, take it easy. Complete every movement deliberately and move at your own speed. You ‘ll have plenty of time to compete with your valentine later!

Complete both exercises, rest for 30 seconds, and repeat for 2 rounds.

Exercise 1: Medicine Ball Deadlift Toss with Alternating Halos

Start with your feet about shoulder-with apart and the ball between your feet. While maintaining a straight back, bend down into a deadlift to pick up the ball. Once you’ve returned to standing position, use both arms to rotate the ball around your head in a halo-like fashion. Then chest pass the ball to your partner. He or she will catch the ball, deadlift, touch the ball to the floor, return to standing, perform a halo, then pass the ball back. Repeat for 30 seconds. For a more balanced workout, be sure to switch between clockwise and counterclockwise halo rotations every time you have the ball.

Exercise 2: Half-Kneeling Rotation Toss

Both you and your partner will start side-by-side in a half-kneeling position, planting the outside knee (the one farthest from your partner) and inside foot down on the ground. Be sure to leave enough distance between you and your partner for a medicine ball toss. With the ball in both hands, rotate through the core toward your outside knee. As you rotate back to starting, toss the ball to your partner. He or she will catch the ball, rotate towards their outside knee, and toss the ball back to you. Repeat for 30 seconds. Your inside foot will help you brace as you catch the ball. Make sure you switch places with your partner on the second set so that you work both sides of the body evenly. If you are uncomfortable kneeling on the floor, place a pad under your outside knee.

Superset 2: “Kickstart My Heart” by Motley Crue

Complete both exercises, rest for 30 seconds, and repeat for 3 rounds.

Exercise 1: Catch and Roll/Deadlift Toss

Both partners will stand with feet shoulder-width apart facing each other with enough space in between for a medicine ball toss. Start with the ball between your feet. While maintaining a straight back, deadlift to pick up the ball. Return to standing position and immediately toss the ball to your partner. Your partner will simply catch the ball and roll it back to you so that you can deadlift and pick up the ball again. Repeat for 30 seconds. Switch roles each round so that both partners get a turn at catching and deadlifting.

Exercise 2: Figure 8 High-Plank Pass

You’ll need to put your heads together for this one. No, seriously! You and your partner will set up in a high-plank position facing each other with feet about shoulder-width apart. There should be enough space for the medicine ball between you – about a foot or so. Start with the ball by your right hand and pass it to your left. Then pass the ball from your left hand to your partner’s left hand. He or she will pass the ball between their hands before passing back to the ball’s starting point at your right hand. Now the two of you have just made a figure 8! Repeat for 30 seconds, maintaining as straight a back as possible.

Superset 3: “Rock You Like A Hurricane” by Scorpions

Complete both exercises, rest for 30 seconds, and repeat for 3 rounds.

Exercise 1: Single-Leg Deadlift Toss

You and your partner will both start standing on one leg facing each other with enough space between you for a medicine ball toss. The ball will start on the ground just barely in front of your base foot (that’s the one in contact with the floor). While balancing on your base foot, perform a single-leg deadlift, keeping the back as straight as you can while moving through the hips as much as you can. You’ll need to use your raised leg as a counterbalance to keep you from falling over. Pick up the ball and pass it to your partner. He or she will catch it, perform a single-leg deadlift, touch the ball to the ground, come back up, and toss the ball back to you. Repeat for 30 seconds. Simple, but challenging (and really fun to watch)!

Exercise 2: V-Sit Pass With Team Russian Twist

You and your partner will start in a seated position side-by-side facing in opposite directions. Keep your knees tucked close to your chest and lift your feet off the ground, balancing on your butt. You will maintain this balanced pose, also known as a v-sit, for the duration of the exercise. Once in the v-sit position, pick up the ball and pass it to your partner. He or she will grab the ball, rotate to the outside, touch the ball to the ground, and rotate in to pass the ball back. Grab the ball and perform the same motion, rotating toward the outside, touching the ball to the ground, and passing the ball back to your partner. Repeat for 30 seconds. Focus on rotating through your core while maintaining as straight a spine as possible. If your lower back starts to bother you or gets tight, you can try returning your feet to the floor and continuing. If the pain or tightness persists, please cease doing the exercise.

Superset 4: “Burnin’ for You” by Blue Oyster Cult

Complete both exercises, rest for 30 seconds, and repeat for 3 rounds.

Exercise 1: 180-Degree Rotation Toss

Alright, this one’s a burner. Stand side-by-side with your partner, leaving enough distance between the two of you for a medicine ball toss. Pass the ball to your partner using as much core rotation as you can. Immediately after passing, jump up and spin 180 degrees so that you land facing the opposite direction. Your partner will catch the ball, toss it back and do a 180 of his or her own. Repeat for 30 seconds.

Exercise 2: Leg Lock Sit-Ups With Overhead Touch

Sit on the ground facing your partner and interlock your feet. With the ball in two hands, lean back and lie on your back, then reach your hands overhead until the ball touches the floor. Sit up to return to the starting position and pass the ball to your partner. Your partner will do the same: lean back, touch the ball to the floor, sit up, and pass the ball back. Repeat for 30 seconds.

“Take Me Home Tonight” by Eddie Money

Complete both exercises, rest for 30 seconds, and repeat for 2 rounds.

Exercise 1: Squat Toss

Begin this movement with both hands on the ball and the ball near your chest. Squat down. As you’re coming up from the squat, use that momentum along with your arms, to pass the ball to your partner. Try to toss the ball up so that it creates an arc and falls down toward your partner from above. This will help your partner catch and absorb the force more vertically. Your partner will catch the ball, follow the line of force by dropping into a squat, and then tossing the ball overhead back to you as he or she returns to the starting position. Repeat for 30 seconds. When squatting, try to keep your feet flat on the floor and your back as straight as you can.

Exercise 2: Chest Pass

This is the simplest exercise in the workout! Stand facing your partner and holding the medicine ball near your chest. There should be enough space between you for a pass but not so much space that the ball cannot be passed rapidly. Extend both arms out in front of you at the same time to quickly pass the ball to your partner. He or she will catch the ball and quickly extend their arms to pass it back. Repeat for 30 seconds. The challenge with this exercise is to get as close as possible and pass the ball as quickly as possible! Here’s a tip: leave your arms out after you toss so they’re already extended when you catch the ball. This helps you absorb force throughout your catch!

Caution:

• Please reference the video for a better understanding of the exercises in this workout.
• Please be smart when exercising and choose appropriate weights. If you’re not sure what’s right then start light and work your way up. Keep in mind that when a medicine ball is thrown its force is amplified due to its speed. If you choose a 10lb ball you may be handling forces in excess of 20 or even 30 lbs.
• Please stop if you are in pain.
• Please modify if you are uncomfortable or unable to perform an exercise.
• Please communicate to your partner that you are going to throw the medicine ball before you do so.

Lastly, please have fun! I hope both you and your partner enjoy this workout as a quick and simple way to squeeze just a little more out of your Valentine’s Day.