One type of workout I love the most in my CrossFit classes [1] are couplets. Just as the name suggests, these workouts are just two movements. It sounds simple, even easy, but it's anything but! Alternating between just two movements can fatigue your muscles in a whole new way, making these workouts pretty brutal, but in a good way. The below couplet workout focuses on one part of the body at a time, to add even more of a challenge.
Directions: Complete each two-minute couplet, four times, for a total of eight minutes. Take a one-minute rest before moving on to the next couplet. Total workout time is 35 minutes.
Couplet 1: Total-Body Cardio
4 rounds:
40 seconds squat thrusts [2], 20 seconds rest
40 seconds cross jacks [3], 20 seconds rest
1-minute rest
Couplet 2: Lower Body
4 rounds:
40 seconds air squats [4], 20 seconds rest
40 seconds alternating forward lunges [5], 20 seconds rest
1-minute rest
Couplet 3: Upper Body
4 rounds:
40 seconds push-up and rotate [6], 20 seconds rest
40 seconds ball slams [7], 20 seconds rest
1-minute rest
Couplet 4: Core
4 rounds:
40 seconds donkey kicks [8], 20 seconds rest
40 seconds diamond sit-ups [9], 20 seconds rest
Couplet 1: Squat Thrust
- Begin standing with the feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Keeping the abs engaged, jump your feet back so you're in plank position.
- Keeping the arms straight, jump your feet forward behind the hands.
- Stand up to complete one rep.
- Complete as many reps as you can for 40 seconds. Take a 20-second rest.
Couplet 1: Cross Jacks
- Stand with your feet shoulder-width apart, and extend your arms straight out to either side with palms facing down.
- Jump and cross your right arm over your left and your right foot over your left. Jump your legs to the sides and open your arms, then cross with the opposite arm and foot.
- Continue for 40 seconds. Then rest for 20 seconds. Complete four rounds before moving to couplet two.
Couplet 2: Air Squat
- Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
- Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.
- Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- Complete as many reps as you can for 40 seconds. Take a 20-second rest.
Couplet 2: Alternating Forward Lunge
- Stand tall with your feet hip-distance apart. Bend the elbows at your sides or rest your hands on the hips.
- Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor.
- Keep the weight in your heels as you push back to the starting position, completing one rep.
- Repeat stepping with the left foot this time, completing a second rep.
- Keep alternating for as many reps as you can for 40 seconds. Take a 20-second rest. Complete four rounds before moving to couplet three.
Couplet 3: Push-Up and Rotate
Add a twist to your basic push-up to work your waist even more — rotation never felt so good.
- Begin in a plank position with your feet in line with your hips.
- Lower your body toward the floor, then push through your arms, returning to plank.
- Twist to the left, reaching your left arm to the ceiling without letting your pelvis raise or lower.
- Return to plank position, bringing your hand back to the floor. Complete another push-up and twist to the right. This completes one rep.
- Complete as many reps as you can for 40 seconds. Take a 20-second rest.
Couplet 3: Ball Slams
When you're first learning this move, go for a lighter medicine ball, such as a 10-pounder. Make sure it's not bouncy, so it doesn't fly up and hit you in the nose.
- Stand with your feet shoulder-distance apart with the medicine ball on the floor in front of you.
- Squat down and pick up the medicine ball, keeping your head up and trying not to round the spine.
- Stand up, lifting the medicine ball above your head, fully extending the arms straight above you.
- Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor.
- This counts as one rep.
- Cycle through as many reps as you can for 40 seconds. Take a 20-second rest. Complete four rounds before moving to couplet four.
Couplet 4: Donkey Kicks
- From a standing position, bend at the hips and place your palms flat on the floor in a short Down Dog position. Make sure your fingers are spread wide and you're pressing firmly into the fingertips. Gaze at a spot on the floor slightly in front of you.
- Gently rock your weight forward as you push off the balls of the feet, trying to get space between your feet and the floor. Take small hops at first to get comfortable with having all your bodyweight in your hands.
- Take bigger hops as you're ready. Think about getting the hips over the shoulders, and, if possible, bring the soles of the feet to clap together. Use the core to slowly and softly lower the feet back to the floor.
- Perform as many hops as you can for 40 seconds. Take a 20-second rest.
Couplet 4: Diamond Sit-Up
- Lie on your back and open your legs into a diamond shape (known as Butterfly pose in yoga), with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
- Curl the torso up, and tap the floor in front of your feet. If this is too difficult, just raise the torso off the floor as high as you can, performing a basic crunch [11].
- Slowly lower back to the starting position to finish off one rep.
- Do as many reps as you can for 40 seconds. Take a 20-second rest. Complete four rounds, then cool down. [12]