Reena Vokoun leads a 45-minute couples bootcamp with her husband Matt, mixing partner exercises like squats and burpees with dumbbell work. The workout fits busy schedules and includes form cues, modifications for different levels, and partner-assisted stretches to finish.
Chapters
Hi guys, my name is Reena Vokoun and I'm the founder of PassionFit. I'd also like to introduce you to my husband Matt. Hi everyone. I'm so thrilled to be bringing you my 7th YouTube video series, which is the Couples Bootcamp Workout. When Matt and I were dating, and early on in our married life, we used to work out together at the gym multiple days a week. However, as our careers got busier and we started having kids, it became more challenging to work out together. I teach HIIT boot camp, Pilates, yoga, and dance classes 5 days a week, and Matt does outdoor cycling, HIIT workouts, and indoor cycling 6 days a week. So we wanted to create this series for other busy couples like us to be able to connect through exercise and work out together, whether that be at home, on vacation, on the go, or any other time that works. Feel free to do this whole workout at once, Or you can break it up into sections depending on what works best for you and your significant other. Also, feel free to modify whenever needed. Have light hand weights, an exercise mat, towel, and water bottle on hand. Are you ready to get started, honey? Yep. Alright, let's begin. Alright, you guys, we are going to begin our warm-up for our boot camp workout. So let's begin by tucking in our core. We're gonna lift our arms straight up overhead on the inhale, and then we're gonna exhale and push our arms back as we squat down. So inhale, and then exhale. Inhale up again. And exhale down. Let's do 4 more like this. Big deep breath. Blow it out. 3 more. Let's get that blood flowing through the body. Good. Get your breath going. 1 more. And back. And now let's step off of our mats and we're gonna start to just jog it out. Good. So pick up your feet. Start to build your heart rate. Get it going. Good. Keep those feet moving. You can keep your arms relaxed. Good job. And let's just keep jogging it out. And we're gonna run for about 8 more counts right here. 8, 7, 6, 5. We're gonna prepare to go into some jacks. 2, and here we go. Jack it out, arms up. Now if you wanna modify, you can always plant one foot on the ground as I'm doing here, or as Matt's doing, you can jump with both feet out. Good. So keep jacking it out right here. And let's do 8 more. Arms up. Good. 4 more like this. 4, 3. Now bring your right knee to your chest. So right knee into our chest and then our left. So this is a bit of a balance challenge, so you're really gonna wanna make sure that you're tucking in your core and you're stretching out your hip flexors as you bring that knee up to your chest. Try to stand nice and tall and make the lower body do the work. Make that knee come up into the chest. Good. And let's do 2 more after this. And 2. And now we're gonna lunge back. So the right leg is gonna come back into a lunge. Good. Opening up those hips and then bring your feet together and then switch. Switch. Left leg comes back and feet together. Let's do a couple more. Step back and center and back and center. Let's do 4 more. Right leg. 3 more. Last 2 and 1. And then from here, we're gonna bring our feet about shoulder width apart and we're gonna come down into a frog squat. So bend your knees. And then come up and lift your arms up overhead. So you come down and lift and reach. Good. Take it down and up. Let's do 4 more. All the way up and reach. 3. And last 2. Good job. One more. And shake it out. All right, you guys. Hopefully you're feeling warmed up. We are gonna get ready for our very first block. So grab some water and we'll be back soon. Alright, you guys, we are going to begin our first block of exercises. We're going to be doing some squat variations, and then we're gonna be doing some strength work with one weight. So what you wanna do is face your partner. You wanna get your feet about shoulder width apart. Tucking in your core, you're gonna grab hands and make sure that you're far enough apart where you have enough space to each do your own squat. And you're gonna come down and up. So what you wanna do here is make sure that your knees are staying behind your toes. You're pointing your bottom back as you do these squats, and you're really tucking in your core. Good. So you're going down and up, really using your legs. Good. Feeling the hamstrings and the quadriceps working. And down. So let's do 8 more of these. And come up. Good. 7. Remember to breathe. You wanna really trust each other here so that you're giving each other support, but you're also using your own space to get in your own leg workout. Let's do 2 more. And 1. Good job. And now to continue with the squats, we're gonna turn and we're gonna start to do some squat jumps. So you're gonna use the power in your legs with your feet shoulder width apart. You're gonna come down and then you're gonna jump up and launch yourself up off the ground. So try to get up as high as you comfortably can. If you wanna modify, you can just come up on the balls of your feet as I'm doing. Or you wanna— if you wanna keep jumping like Matt is, you can jump up and down like that. So let's launch all the way up and down. Continue to let that breath flow. And let's do 8 more. 7, 6— good job, you guys— 5, keep it up, use the strength of your legs, 3 more, 2, and 1. And shake it out. From here, we're gonna grab one weight. And what you're going to do with this dumbbell is you're going to be doing a little bit of bicep work. So your feet stay shoulder width apart. You're gonna come down. And you're gonna come out and in, extending those arms and bringing them back to chest level. Good job. So really bring that weight out using those biceps. Your legs are still working at the same time as you sit in this squat position. Let's do 4 more. Good. 3. Last 2. And 1. And put that weight down. We're gonna repeat this one more time. So back to the partner squats. Good. Grab hands and we're gonna come down and up. Good. Again, find your spacing. Keep those feet shoulder width apart. And let's do 8 more like this. Take it down and up. Good. Keep tucking in the core. Keep breathing. Good. Let's do 4 more. 3. Keep it up, you guys. 2. And 1. And then let's go right into those jump squats. So feet out, here we go. Down and jump up off the ground. Good. And let's do 8 more of these. Come up a little higher if you can. 7, 6, 5. Keep going, you guys. Last 4. Last 2, you can do it. One more. And shake it out. Grab that weight. And one more set of strength exercises. Feet shoulder width apart. Bend those knees, hold in squat position. Here we go. Biceps out and in. Out and in. Good. Keep going. And 8 more like this. Extend those arms. Keep the core tucked in. Keep squeezing your glutes. Last 4, 3. Keep going, you guys. Last 2. We're almost there. And 1. All right. And you can drop that weight. So that completes our first block of exercises. Grab some water, catch your breath, and we'll be back with Block Number 2 soon. Thanks, guys. All right, you guys, we are about to begin Block Number 2. In this set of exercises, we're gonna be doing some more partner work. With lunging and lifting our knees up into our chest for some core stability. And then we're gonna grab our weights and lock ankles with our partner and lift those weights up overhead. So, let's get started. So, we're gonna grab hold of each other's hands and I'm gonna step back with my right leg as Matt lunges with his left. So, we're gonna come back into a lunge and then we're gonna lift the knee up. So, you wanna be able to mutually find balance and stability, but then also find your own balance and stability at the same time. So let's do 4 more on this leg. Lift it up. 3. Good job. 2. And 1. And let's shake out that leg. And then let's go to the other side. So now my left and Matt's right, we're gonna lunge back and we're gonna lift the knee up. So deep lunge and lift. Good job. And let's do 4 more like this. Last lunge, tuck in that core, find your stability. Last 2 and 1 more. Good job, and then drop the leg, shake it out. Now what we're gonna do is grab our hand weights. I would go lighter on the weights depending on what you normally lift. And then we're gonna lock ankles, so I'm gonna have my right leg, Matt's gonna have his left leg. And you lock ankles, bring your hands to shoulder width with the weights, and you're gonna lift And lower. So we're just gonna do 8 of these. 7, good. 6 and 5. Keep tucking in that core. 4 more, good. 3, lift for 2 more. And last one, drop legs. And let's go right to the other side. Okay, so we're gonna lock ankles now on the other side. So my left, Matt's right. Arms are gonna come up and we're gonna do 8 8. Good. 7. Lift it up, find something to focus on. And 5 more. Stay stable. 4. Good. 3. Keep going, you guys are doing great. 2. And 1. And bring those weights down. Good job. So we're gonna go back and do this one more time. So we're gonna drop the weights and we're gonna come forward again, grab hands, and you're gonna lunge back, mirroring each other. And knee up. Good. Again, find that stability. Keep that front knee behind your toes. And let's do 4 more. Good. 3 and 2. Good job, everyone. Good job, Matt. Last one. And shake it out. And let's go right to the other side. So lunge back and knee lift. Good. Deep lunge. Come up. Good. Really squeeze your abdominal muscles here to work the core when that knee lifts to the chest. 4 more. Good. 3. Good work. Last 2. Keep it going. And 1. And shake it out. And let's grab hold of our weights. And now we're gonna lock ankles again, so opposites. Tuck in the core and let's lift up for 8. Good. 6, stay with it for 5. Everyone's doing great. 4 more. Stay balanced. 2, and last one. Drop legs and let's go right to the other side. So lock, tuck in the core, and let's finish this set off. 7 more, good. Reach all the way up overhead. 5 more. Straight up. Awesome, you guys. 4. Breathe. Last 2. You can do this. And 1. Excellent job. That was a tough block. You guys did great. Feel free to towel off, grab water, and we'll be back with Block Number 3 next. See you soon. Alright, you guys, we are ready to begin Block Number 3. So what we're going to do is step behind our mats. We're gonna be doing some Touchdowns, and then we're gonna grab our weights and do a little bit of Tricep Workouts. Hip work. So have your weights ready to go. Alright, so your feet are gonna be a little further than shoulder width apart, and you're gonna come down and jump up. So here we go. We're gonna go down and up. Down and up. Good. So really use your hips, open up the hip flexors, tuck in the core, and use your legs. Let's do 8 more like this. Down and up. Good. Keep reaching up. You guys are doing awesome. Keep breathing. 4 more like this. 4, good. 3 and 2. Last one. And shake it out. Grab your weights. And what we're gonna do is we're gonna be at about a little bit of an incline. So your feet are gonna be shoulder width apart. You're gonna tuck in your core, bring those weights forward. Keeping your elbows tucked into your torso, you're gonna go back and forward. Back and forward. So bring those weights behind you. Leading with your elbows as you do this. Good. Back and front. 4 more like this, and then we're gonna go into singles. 3 more. Good. 2. And now single arms, right and left. So my right and my left, same with Matt. So feel free to mirror us. Back and front. Good. Back and front. Let's do 4 more right here. 4.— and 3. Good job, everyone. 2. Last one. Drop those weights. Let's go back into the touchdowns for one more set of 8. Get your feet ready. We're going to start down and then jump up. Get ready. Here we go. We're going to go down and up. Down. Good. Keep breathing. Use your legs. Last 4 right here. 4, And 3. Keep it up, you guys. 2. You're doing great. And 1. And shake it out. Grab those weights one more time. And we're gonna work our triceps. So again, feet shoulder width apart, arms out in front extended, and we're gonna pull back and front. Good. Keep breathing. Remember to keep that core tucked in. Your bottom is back. 4 more like this, and then we're gonna single it back out. Excellent. 2 more doubles. And now single arms, right and left. Keep that elbow straight back behind you. Good. And let's finish this off with 4 more right here. Right, down, left. Last 2, you guys. You can do it. And 1. Excellent job. That completes Block Number 3. Hang in there. We'll be back with Block Number 4. See you guys in a little bit. Okay, we are about to begin Block 4. We're gonna do some steps horizontally across the floor with some basketball jumps. My husband is a huge basketball player and basketball fan, so this is for him. And after we do our steps and basketball jumps, we're gonna grab our weights and do some deadlifts into upright rows, and then lifting those weights up overhead. So a little strength work as well. So let's begin. We're gonna step across to the right, and then we're gonna do a basketball jump. And then to the left and jump. So step across, jump. If you wanna modify, you can just rise up as I'm doing here on the balls of your feet and you could skip the jump. Otherwise, go ahead and put that jump in. Let's do 4 more right here. 4, good. 3, keep it up, you guys. Last 2 and 1 more. Catch your breath. Go ahead and grab your weights and we're gonna do a little bit of back and shoulder work. So your feet are gonna be a little bit closer than shoulder width apart. You can have a slight bend in your knees. You're gonna tuck in your core. You're gonna drop down into a deadlift, up into an upright row, and then the arms are gonna come up overhead and back down. So you're gonna go down, up, lift, and center. Down, up, lift, and center. Good. So keep breathing. Lift those weights up. Tucking your core as you do this. Good. Find a little balance with that core and really strengthen the back. Let's do 4 more. Upright row, arms overhead. Good. So deadlift, upright row, up. 3 more. Good. Keep tucking in the core to protect the back. Last 2. And 1 more like this. Good. And drop those weights. We'll go back into the steps and basketball jumps, and then we'll come back into one more set of weight work. All right, you guys, in 4, 3, 2, here we go. We're going to step and jump. Step across, jump. Good. Try to get a little height on that jump if you would like. Good. Step across. Good. Let's do 4 more, right? And then our left. So feel free to mirror us. 2 more, and 1. And grab those weights one more time, and here we go with that back and shoulder work. All right, let's take it down, center, and up, center, and down. Shoulders reach overhead, shoulders lower back. Good. When you come up with those, I'll upright rows, try to lead with your elbows. Let's do 4 more. And up, good. 3 more. Don't forget to keep that slight bend in your knee as you're doing this. Last 2. Good job, Matt. One more. Good job, everybody. All right, that was block number 4, you guys. We're getting closer to the halfway point of our workout. We'll be back next with Block Number 5. See you very soon. Alright, you guys, we're about to start Block Number 5. So we're gonna start with some light shuffles across the floor. You're gonna jump back into a plank, and then you're gonna come back into a squat hold, and then do the same thing on the other side. So get ready. In 4, 3, 2, here we go. We're gonna go across, and then you're gonna come down and plank, and up and hold. Across, 2, 3, 4. Down, plank, back up and hold. Again, shuffle and down, plank, up and hold. Take it across. We go down, plank. Good. 2 more like this. To the right, my right and Matt's right, and then just mirror us. Up and hold. One more shuffle. Down, plank, up and hold. Plank, up and hold and shake it out. All right. So next, we are going to grab our weights and we're going to be doing some hammer curls with lunges back. Matt and I are going to start on our right leg, so feel free to mirror us. So get ready. Here we go. We're going to go right and together, left and together. So lunge back. Good. Make sure you're opening up your hips here. You're keeping those elbows again close to the body as you do these hammer curls with your biceps. And let's do 8 more. 7. Good job, you guys. 6, 5, 4 more. Last 3. Keep it up. 2 more. And 1. Good job. And let's drop our weights. And we're gonna go back to those shuffles one more time. So let's start on the sides of the mat. And get ready. In 4, 3, 2, here we go. We shuffle to the right. And then we come down and plank. And back and up. To the left. 2, 3, 4. And down. Plank. Back up. And hold. To the right. And down. Good. Plank and hold to the left. And we're just gonna do 2 more on each side. Here we go, 1 more on the right. Down, plank. And last time on the left. Across, 2, 3, 4, and down. Good. And hold. Woo! Alright, let's grab our weights. How are you feeling, Matt? Good. Hope you guys are feeling good out there. Let's do those lunges. Here we go. Back and front. Left together. Right. Good. And let's do 8 more. 7. Keep those elbows in tight. Excellent. Let's do 4 more, you guys. Keep that energy up. You guys are doing awesome. 2 more. Lunge back, last time. And shake it out. Whew. Alright, we are officially at the halfway point, so stay tuned for Block Number 6. We'll be right back. Alright, you guys, we are about to begin Block Number 6. So what we're gonna do here is a plank walk into a mountain climber. We'll do 8 reps of mountain climbers, then we'll walk back and bring our hands up in the air at the top. From there, we'll be doing some lunges with weights. Alright, so let's start with our feet together at the tip of our mat. We're gonna tuck in our core and we're gonna walk down right here. So Plank Walk Down. And now Mountain Climber right here. For 8, 7, 6, 5, 4, 3, 2, 1. Walk back. And arms up at the top. Take it down again. Mountain Climber for 8 right here. Knees to chest. 4, 3, 2, 1. 1, walk back. And arms up at the top. Good, take it down again. Mountain climber right here. 8, 7, 6, 5, 4, 3, 2, 1, walk back. And up. Let's do one more set. Down. Mountain climber, here we go. Tuck in that core. Last 4, 3, 2, 1, and up. Arms up at the top. Woo! Alright. So this— uh, for this next exercise, grab your weights. And we're gonna go ahead and do some lunges starting on our right. So mirror us and then we'll go to the other side. The weights are gonna be at shoulder height and we're gonna come down. Right, together. Left, together. Good. Right and left. Good. Side, center. Side and center. Let's do 4 more. 3 more, good. 2, last one. And shake it out and let's go back to the plank walk into mountain climber. So we're back at the tip of our mat. Good, feet together. In 4, 3, 2, here we go. Walk it down. And mountain climber right here for 8, 7, 6, 5, 4, 3, 2, 1. 1. Walk back and arms up at the top. Again, take it down, mountain climber. Pull those knees into your chest. 4, 3, 2, 1. Back. And let's do 2 more. Down and knees to chest for 8. Last 4. And up. Good job. Last one, take it all the way down. Here we go, last 8, 7, 6, 5, 4, 3, 2, 1, and back. And arms up at the top. Whoo! All right, let's grab our weights. Lunges to the right and left. Get ready, here we go. Right, center, left, center. Good. Keep breathing. Let's Let's do 8 more. Down. And 7. Good. Try to push off that back leg. Find your power. 4, 3, and 2, and 1. And shake it out and catch your breath, you guys. You did great. We'll be back with Block Number 7 next. Stay tuned. All right, you guys, we are about to begin Block Number 7. Sweating, working really hard, and I know you guys are working just as hard along with us. So this next block of exercises is gonna be a little bit more intense. We're going to be doing some burpees with push-ups and squats, and then we're gonna be in a plank position where we go up and down on our hands and elbows. So feel sure to take breaks if you need to and just follow along with us. Alright, so here we go. We're gonna tuck in our core, and here we go. We're gonna go down, plank, push-up, back up. Frog squat, jump, and squat. At the end, we go down, plank, push-up, come back up, frog squat, jump, and squat. Again, we go down, plank, push-up, come back up. Good. And let's just do one more rep like this. Here we go. Down, plank, push-up, chest to the floor. Tuck in your core as you do this. Watch your knees on that squat. Good. So from here, we're gonna go into our plank. So we're gonna come down onto our mat. We're gonna start with our hands shoulder-width apart on the balls of our feet. Your back is flat, your butt's down, your spine is neutral. And we're gonna start with my right, Matt's left. We're gonna go elbow, elbow, hand, and hand. So elbow, down, come back up onto those hands. So really pull that navel back into your spine as you're doing this. Use your thighs, use your upper body. Let's do 4 and up. Good. 3 and up. Last 2 and 1 more. Good job. And come down to your knees and slowly walk it back up. Let's do one more set of burpees. And then one more set of that plank work on the mat. So get ready, here we go. In 4, 3— everyone's doing great— and 1. Down, plank, push-up, chest to the floor, back to frog, jump, and squat. Try that again. We go down, plank, push-up, back up, frog, jump, and squat. Let's do 2 more sets. Down plank, push up. Really tuck in your core as you do this. Nice deep squat. Watch the knees again. Last time. Good job. Chest down. Excellent. Jump up and squat. Good work, you guys. All right, let's go back into that plank one more time. So feel free to alternate sides. So this time I'm going to start on my left and Matt's right. So our hands are going to be shoulder-width apart. And here we go. We go elbow, elbow, hand, and hand. Down, down, up, and up. Good. Down with the elbows and down with the hands. Keep it going. Down and up. Keep that bottom down. 2 more like this. Good. Last time, you guys. Keep breathing. And down on your knees. Woo! Alright, we'll be back with Block 8 next. Go— be sure to get some water and towel off, and we'll see you soon. Alright, you guys, we're about to start Block 8. So we're gonna be doing some more partner work with push-ups. So what we're gonna do is come down to our mats. You can do this on your knees or on the balls of your feet. Your hands are gonna be shoulder-width apart, and you're gonna get a little camaraderie going with your partner. You're gonna actually be high-fiving. High-fiving each other in between push-ups. From there, we're gonna go into plank holds and then we're gonna push up onto the balls of our feet. So, let's begin. We're gonna start with our feet shoulder-width apart or on our knees and we're gonna bring our chest to the floor in 4, 3, 2, and 1. We go down and up, high-five and down. Push up and high-five. Good. Down and up. And up again. Let's do 4 more. Push up, high five, good job. 3 more. Keep that chest to the floor, tuck in your core, really pull that navel back into the spine. 1 more. And down. Good. Take a little break. Alright, from here we're gonna go into our plank hold. So we're gonna come down onto our elbows. We're gonna clasp our hands together and we're gonna be on the balls of our feet. So you wanna try to have a flat back and a neutral spine here. Really use your glutes, use your thighs and your upper body and just hold. If somebody were to look at you from the side, they would see a nice straight line. So really tuck in your core. And now let's push forward and back. So up on the balls of the feet and back. 7, 6, 5. Good job. 4 more. 3, stay with me for 2, and last one, and drop down. Take a little break. Alright, we're gonna do one more round of each, so we're gonna do 8 more push-ups. High five your partner, and then we'll do the plank holds and coming up and down on the balls of our feet. Hope you guys are having fun. We're having fun. We're tired, we're sweaty just like you guys are, but let's keep going. We're almost done. Alright, hands shoulder-width apart on the balls of our feet. Get ready, here we go. Down and up, high five. Good. Push-up. Awesome job, keep it going. Let's do 4 more. Push-up, high five. 3 more, you got it guys. Last 2, stay with it. One more. Whew. And take a little break. Alright. One more set of plank holds. So let's come down onto those elbows, onto the balls of our feet. Tuck in that core. Good, good. Nice positioning here, good form. And hold it. Really tuck that navel in. Good job. Keep breathing. And now let's come up onto the balls of our feet for 8, and back. 7, 6, good. 5, 4 more. 3. Last 2. And 1 more. And you guys are done. Excellent job, you guys. We have 2 more blocks to go, so stay with us, grab some water, and we'll be back. See you soon. All right, we're about to start block number 9. So what you're gonna want to do is grab 1 dumbbell weight, and you're going to straighten your legs and have your feet facing your partner. You're gonna tuck in your core, and this is core strengthening work that we're gonna do next. So you're gonna hold the weight out with your arms extended, and you're gonna drop down for 4 counts, and then you're gonna slowly come back up. So you never want your shoulder blades, head, or neck to touch the floor. Come back up. You wanna use the strength of your core to come down and then come back up. If you wanna press your feet against your partner for a little more resistance, go for it. Or you can just be near each other but still kind of holding your own. Let's do 4 more like this. So we go back and then we come up. Good. 3 more, all the way back, tuck in the core. And 2 more. And then last one, all the way back, really squeezing that core and coming up. Good job. From here, we're gonna actually plant our feet on our mat. We're gonna have our knees slightly bent. And what you're gonna do is you're gonna have your hands at knee level with your weights. You're gonna bring it back to chest as you come down. Come back up with your weight at knee level and then arms overhead. So here's the tempo. Back, all the way down, knees, and up. So we go knees, chest, knees, overhead. Good. Down, up. Back up. Let's do 8 more. Come up overhead. 7. Good job, you guys. Try to keep that core tucked in. Use your upper body strength as well. Good. Let's do 4 more like this. 4, and take it up. You got it. 3, and up. Last 2, stay strong. And one more rep. Good. And breathe. Good job. Take a little break and then we're gonna repeat that sequence one more time. So you wanna go ahead and straighten the legs and then hold that weight with those arms extended in front and you're gonna drop back for 4 and then you're gonna come back up. Good. So down. And come up. Good. Good. Really tuck in the core. Flex your feet. Let's do 4 more. And up. Good job. 3 more. And reach. Last 2. And last one. All the way back. And drop down with that weight. And now let's bend the knees. Press those feet down into the mat. And your weights are gonna start at knee level. We're gonna go back down to chest and then come back and up. So we go chest, good, knees and up, back and knees. Reach it up overhead. Good job. Let's do 4 more like this right here. 4 and knees, excellent. 3 more, knees. Last 2, you guys are You're doing great. Good job, Matt. One more. And let's breathe. And you guys are done. Alright, that was Block 9, you guys. We've got one more to go and then we'll do our cool down and stretch. So we will see you soon. Alright, you guys, you've made it to the last block of this workout. We are in Block 10 and we're going to be doing some partner core exercises on the mat. So one person is actually gonna lay back and the other person is gonna give them some ankle support so they have something to hold on to. So I'm gonna start. I'm gonna go ahead and lay back on the mat. And I'm gonna grab hold of Matt's ankles. And what you're gonna do is extend your legs and your partner is gonna help push your legs down and give you some resistance as you're using your lower abdominal muscles to lift your legs up. So you're gonna come up and then push the legs down. Down. Good job. So come up and down. So I'm gonna do 4 more right here. 3, 2— good job— and 1 more. And good. And then what we're gonna do next is you're gonna lift your bottom up off the mat and you're gonna flex your feet. So your partner's gonna help you with this as well. So you're gonna lift up and come down. So they're just gonna allow you to push your feet up towards the ceiling as you lift your lower abdominal muscles off the floor. So I'm gonna do 4 more right here. 3, 2, and 1. Alright, and then we're gonna switch. So now Matt's gonna go ahead and lay back, and he's gonna use my ankles for support. So make sure to Give your partner enough space. And now he's gonna straighten his legs and come up. And I'm gonna help give him a little bit of resistance as he pushes back using his lower abdominal muscles. Let's do 4 more right here. 3. Good job, everyone. Last 2. Good job, Matt. One more. And down. And now what he's gonna do is bring his knees in into his chest to work his abs. So he's gonna do a little bit of a variation, and he's gonna lift up. Now feel free, if this hurts your lower back at all, you don't have to lift your bottom off the mat. You can just bring your knees to your chest. Let's do 4 more. 3. Last 2. Good job. And 1 more. And down. Alright, good job. So we're gonna go through We're gonna do that one more time, so one more round for each person. So I'm gonna go ahead and lie back down on the mat. And I'm gonna grab hold of Matt's ankles for support. I'm gonna straighten my legs and using my lower abs, I'm gonna lift and lower. Good. And again, let your partner give you a little bit of resistance. I'm gonna do 4 more. 3, 2, 1. And 1. Good job. And then from here, I'm gonna lift my bottom up and make an imprint in the ceiling, flexing my feet. Good. Really use your lower abdominal muscles here. Here's 4 more. 3, 2, and 1. Alright, and now I'm gonna switch and have Matt go one more time. So switch with your partner, go one more time. Through. Alright, so again, look for that ankle support. And here we go, lift and push. Good job, everyone. Keep those lower abs intact. Let's do 4 more. And 3, keep it going. 2 more. And last one. Good job. And now bending the knees, pushing your feet up towards the ceiling if you would like, or you can bring those knees into your chest. Lift, good. And let's just finish up with 4 more. Lift, flex your feet, tuck in that core. 2 more. And last one. Alright, and you guys are done. You made it till the end. That was such great work. Um, stay tuned and we'll be back with our cool down and stretch. Thanks so much, guys. Alright, you guys, you made it to the end of our Couples Bootcamp workout. We hope you guys had as much fun as we did. We're gonna go ahead and do our cooldown and stretch. So what you're gonna wanna do is get with your partner, and if you need each other for support, go ahead and hold onto each other's shoulders. You're gonna bring your heel up to your bottom, you're gonna tuck in your core, and you're just gonna stretch out that quadricep. So hold on and stretch. And then we're gonna drop down and switch. So grab hold of the other shoulder, bring that heel up to your bottom, tuck in your core for balance, and really stretch out that other quad. And then let's drop down. From here, we're gonna take a seat on our mat and we're gonna do some partner stretches. So I'll go first. So what's gonna happen is I'm gonna come down into a straddle stretch, and then Matt is going to hold onto my hands. You can sit cross-legged if you would like, if that's easier. So you have more weight. Yeah. And then he's gonna pull me forward slowly, and I'm gonna tell him when I want him to stop the stretch. So right here is good. And that's gonna stretch out my hamstrings and the back— full back of my legs. And then I'm slowly gonna come up, take a little break, and then we're gonna do that one more time. So grab hold of your partner's hands and reach forward. Get a nice stretch all through the back of your legs, inner thighs, and hamstrings. And then he's gonna let go and let me come back up. Now I'm gonna sit cross-legged and I'm gonna have him go next. So he's gonna get into his straddle stretch and then I'm gonna pull him forward as far as he wants me to go. And you can even give your partner a little attention where you resist and then they know not to pull any further. And then we're gonna go back up, take a little break, and then we're gonna do that one more time. So grab hold of each other's hands, pull your partner forward, allow them to get So they get a nice stretch all through the back of their legs. And then let go. Good. And then we're gonna turn into a Butterfly Stretch. So bring the bottoms of your feet together. Good. You're gonna hold on and using your elbows, you're gonna press your knees out towards the floor so that you can really open up your inner thighs and your hip flexors. We're gonna hold here. Take some deep breaths. Inhaling through the nose and exhaling through the mouth. Let's do one more deep breath. Inhale and exhale. Good job. From here, we're gonna straighten our legs, so bring our legs straight out in front, and you're gonna reach forward. You can either reach for your toes, your ankles, your calf muscles, whichever feels comfortable for you. Everyone's gonna have their own level of flexibility, so just do the best you can. And then we're gonna let go and bring our feet towards us. And we're slowly gonna roll it up one vertebrae at a time. Our head and necks are gonna come up last. So you're gonna roll it up. And then just like we started, we're gonna bring our feet shoulder width apart. We're gonna reach up this time, coming up on the balls of our feet and then pushing back, squatting down. So inhale through the nose. Exhale and push back. Let's do 4 more of these. All the way up. And back. 3 more. Good job, you guys. Last 2. And 1 more. And down. And you guys are done. You made it to the end. We are so proud of you guys. Thank you so much for working out with us. Feel free to subscribe to my YouTube channel for more workout and wellness videos, and we hope to work out with you again soon. Soon. Take care and have a great day.
