17 Super-Intimate Ways to Get Fit With Your Partner

From Cosmopolitan

Sex might make you sweat, but it isn’t the only way to raise your heart rate and strengthen your *~bOnD~*. These intimate exercises, designed and demoed by three real-life couples, will literally bring you closer – and give you a real workout while you’re at it.

Grab your partner and pick a handful of these moves to perform consecutively. Do as many reps as you can in 30 to 60 seconds. For exercises that assign different movements to each partner, switch roles or sides and repeat for 30 to 60 more seconds.

1. Touch-Feely Push-Ups

How to do it: Facing your partner, get into plank position so your heads are about one arm’s length apart. At the same time, you’ll both perform a push-up. At the top of the push-up, engage your core and keep your hips square to the ground as you lift your right palm off the ground and gently caress your partner’s face. Replace the hand and perform another push-up, this time caressing with the left hand. Continue to alternate sides.

2. Leg Throw-Downs

How to do it: Have your partner stand with legs hips-width apart and knees soft while you lie face-up on the floor with your head near his toes. Hold his ankles for support as you raise both legs straight up, keeping your knees locked and lower back pressed against the floor. Have your partner engage his core and push your feet away from him as you engage your core to prevent your heels from hitting the ground. Bring your legs right back up to complete one rep.

3. Medicine Ball Pass

How to do it: Hold a 7- to 10-pound medicine ball and sit back-to-back about a foot away from your partner with knees bent, heels on the ground, and toes facing upward. Turn to your right and pass the ball to your partner, as he turns to his left to receive it. He then twists to his right to pass it back to you, and you turn to your left to receive it. Continue passing in this direction, switching directions halfway through.

4. Squat and Hold + Triceps Dips

How to do it: Stand with your feet about shoulders-width apart and sit back into a deep squat with both arms extended overhead. Hold this position while your partner stands in front of you, facing away. Have him place one hand on each of your thighs with his fingers facing outward, then walk his feet forward until his elbows are above your knees. Have him bend his elbows, driving them directly backward, lowering his hips toward the ground, then extend the elbows to complete one rep.

5. Superman Hold With Burpees

How to do it: Lie on your stomach with your arms and legs outstretched, and engage your butt and core to raise your limbs at least a few inches off the ground. Hold this position while your partner stands to your left side. Have him perform a burpee (he places his palms on the ground, jumps his feet back to plank position, does one push-up, then jumps his feet toward his hands, and comes up to a standing position.) Then, have him leap or step over your body, landing on your right side, where he performs a second burpee. He continues to alternate sides as you hold.

Fhitting Room instructor Amanda Butler and her husband Pablo Palma, a certified personal trainer, have been married since May 2015. Amanda is wearing a Hot Pink Sports Bra, SPLITS 59, $39; Black and White Sports Bra, UNDER ARMOUR, $40; Aqua Capri Pants, SPLITS59, $88; and Black and White Slip-on Sneakers, REEBOK, $80. Pablo is wearing Red and Black Striped Shirt, NEW BALANCE; Black Shorts, UNDER ARMOUR, $30; and $45.Lime Green Sneakers, UNDER ARMOUR, $100.

6. Back-to-Back Chair Squats

How to do them: Stand back-to-back with your partner and link arms. Leaning against each other’s upper backs for balance, walk your feet out enough to separate your butts and give you both room to sit back into a deep squat without your knees coming over your toes. Next, you’ll both bend your knees until your thighs are parallel to the ground. Press through your heels and literally lean on your partner to stand back up and complete one rep.

7. Side Plank With Hip Dips and Overhead Reach

How to do them: Get into a right forearm side plank with your hips and shoulders stacked, right elbow directly beneath the right shoulder, and right forearm perpendicular to your body. Have your partner mirror you with a left forearm plank about one arm’s length in front of you. Hold her right hand in your left hand and extend both your arms up toward the ceiling. Simultaneously dip your hips to the floor, then lift the hips back to a proper side plank and stretch your clasped hands overhead. Next, bring your clasped hands back to starting position to complete one rep.

8. Forearm Planks With Knee Tap + Skaters

How to do them: Get into forearm plank position with your body in a straight line between the top of your head and your heels, elbows directly beneath your shoulders and palms pressed together. Have your partner stand on your left side facing forward. Dip your knees to tap the floor and have your partner step or leap over you to your right side, landing on her right foot and sweeping her left leg diagonally behind her. Meanwhile, extend your legs to come back into a regular plank position. Dip your knees again as your partner steps or leaps over you, leading with and landing on the left foot. Extend your legs to come back to a regular plank as your partner bends her left knee and sweeps her right leg diagonally behind her. Continue to pulse your knees every time your partner switches sides.

9. Linked Arm Pistol Squat

How to do them: Face your partner and grasp each other’s opposite wrists so your arms are crossed between you. Raise both of your left feet and simultaneously bend your right knees to sit back into one-legged squat. Press into your standing heel and engage your butt and thighs to come back to standing position. That’s one rep. Continue without dropping the elevated leg.

10. Bicycle-Built-for-Two Crunches

How to do them: Sit facing your partner with about one leg’s length between your butts. Then press the sole of your left foot to the sole of her right foot, and the sole of your right foot to the sole of her left foot. Lie back with your hands behind your head, elbows out to the sides, and have your partner do the same. Next, you’ll both bring your left knees in toward the chest and extend your right legs. As the knee comes in to the chest, lift the head, neck, and shoulders up off the ground and twist to reach the opposite elbow to bent knee. Continue to alternate sides, keeping the head, neck, and shoulders off the ground the entire time.

11. Pucker-Up Plank Pikes

How to do them: Face your partner, and get into a forearm plank position with your elbows directly beneath your shoulders and palms together. Have your partner mirror you so you’re head-to-head with your hands nearly touching hers. From this position, simultaneously lift your hips straight up to the ceiling, lengthening the spine to maximize the space between the top of your head and your hips. Next, carefully come back to starting position (communicate to avoid a head collision) then lean in for a kiss, both tilting toward the right. That’s one rep.

FlyWheel instructor Kate Hickl and FlyBarre instructor Kara Liotta, have been dating since 2012. Kate is wearing a Multicolored Sports Bra, LULULEMON, $54; Purple Yoga Pants, LULULEMON, $118. Kara is wearing a Mesh Top Bra, MICHI, $95; Paneled Leggings, MICHI, $175; White Sneakers, APL, $195.

12. Leg Circles-Around-You

How to do them: Sit on opposite ends of a yoga mat and face each other with your legs extended straight in front of you. Have your partner extend his legs out into a "V." Press your palms into the mat near your hips and lean back slightly to help lift your legs a few inches off the floor. (Have your partner do the same.) Next, raise your legs even higher and circle outward as your partner brings his legs together and raises them, circling outward as well. Continue without colliding, then reverse directions and circle inward for just as long.

13. Split Leg Squat Jumps

How to do them: Have your partner lie on his back and prop up on his forearms with his legs extended straight forward. Straddle his feet and bend your knees to sit back into a squat position. Next, have your partner open his legs as you explosively extend your legs and jump straight up, landing with your feet together between his legs. Perform a second squat jump as he closes his legs, this time landing in a wide stance with knees bent. That’s one rep.

14. Booty Press + Squat

How to do them: Have your partner lie on his back and prop up on his forearms with his legs extended. Stand with your back to him and position the soles of his feet on your butt. Bend your knees to lower into a deep squat as he bends his knees in toward his chest. Engage your butt and thighs to create resistance as he extends his legs, pushing you up out of your squat. When your legs are fully extended, squeeze your butt and come up onto your tippy toes to complete one rep.

15. Plank + Sit-Up and Smooch

How to do them: Have your partner lie on his back with knees bent and soles pressed against the floor. Kneel near his feet and place your hands on top of them, then step backward into a hands plank. Hold while your partner performs a sit-up with his hands crossed over his chest or behind his head. At the top of his sit-up, lean in for a kiss.

16. Reverse Lunge With Hand Hold

How to do it: Face your partner and press your palms against his with fingers facing up. Interlace your fingers and bring your hands to chest height. Simultaneously take a large step backward with your right feet. Bend both knees to lower into a reverse lunge, keeping your shoulders over your hips the entire time. Press into your front heels to come back up to standing position and repeat, this time stepping backwards with the left feet. Continue to alternate sides without dropping your hands, pressing into the hands to create resistance and engage the core.

17. Partner Pullbacks

How to do them: Have your partner hold the center of a resistance band to his waist and stand behind him, grasping one resistance band handle in each hand, palms facing each other. Take a wide stance with your toes facing forward, and bend your knees about 90 degrees to sink into a squat. Keeping your weight in your heels and chest up with your shoulders away from your ears, have your partner run in place to create resistance in the cord as you squeeze your shoulder blades together and drive your elbows straight behind you. Bring the handles back to starting position to complete one rep.

From certified fitness trainer and Gymnetics co-founder Lana Ector and singer/actor Pilot Jones, who have been dating since November 2015. Pilot is wearing a Red Tank Top, UNDER ARMOUR, $28; Black Shorts, UNDER ARMOUR, $30; Red Sneakers, UNDER ARMOUR, $130. Lana is wearing a Blue & Orange Sports Bra, W.I.T.H. ACTIVEWEAR, $75; Blue and Orange Leggings, W.I.T.H. ACTIVEWEAR, $75; Blue and Orange Sneakers, APL, $195.

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