5 Simple Exercises Every Couple Can Start To Do
by Elvis Lee
Are you always busy juggling in work, family, and a desire to stay fit?
You’re not alone.
Many people struggle to find time for exercise, especially when they’re new to weight training or feel self-conscious at the gym.
But what if we told you that just five exercises could transform your fitness journey? Let’s dive into the movements that can help you build strength, boost energy, and sculpt your body – all while fitting into your hectic schedule.
Exercise #1: Deadlift
The deadlift is a fundamental movement that targets multiple muscle groups simultaneously. It strengthens your back, glutes, hamstrings, and core, improving your posture and making everyday tasks like picking up heavy stuff or groceries easier from ground without injured yourself.
Sample cue: “Imagine you’re trying to push the floor away with your feet while keeping the bar close to your legs.”
Equipment: Barbell, dumbbells, or even a heavy laundry basket for beginners.
Deadlifts directly translate to picking up your children, lifting grocery bags, or moving furniture without straining your back. You’ll find yourself more capable and less prone to injury during these common parenting tasks.
Exercise #2: Farmer's Walk
This exercise is perfect for building the strength needed to carry heavy groceries, laundry baskets, or any other household items. And who knows? It might even come in handy when you’re lifting your boyfriend’s new, heavy gaming PC for his birthday surprise!
It’s fantastic for grip strength, core stability, and overall conditioning. Plus, it’s a great way to burn calories in a short amount of time.
Sample cue: “Stand tall and walk as if you’re balancing books on your head, keeping your shoulders back and core tight.”
Equipment: Dumbbells, kettlebells, or even filled water jugs.
Farmer’s walks directly improve your ability to carry multiple grocery bags, manage a child and diaper bag simultaneously, or transport laundry baskets without fatigue. It also enhances your overall stamina for long days of parenting.
Exercise #3: Goblet Squat
Goblet squats are perfect for busy parents. This exercise primarily works your quads, hamstrings, and glutes, helping you build a strong lower body. It’s also great for improving mobility, which is crucial for keeping up with active kids.
Sample cue: “Sit back and down as if you’re aiming for a chair behind you, keeping your chest up and knees in line with your toes.”
Equipment: Kettlebell, dumbbell, or a jug filled with water.
Squatting is a fundamental movement you perform multiple times a day – getting up from the floor after playtime, lifting your child from their crib, or picking up toys. Stronger legs also mean more endurance for long days of parenting.
Exercise #4: Overhead Press
The overhead press is excellent for developing shoulder strength and stability. It also engages your core and upper back, contributing to better posture – something many parents need after hours of hunching over to care for little ones.
Sample cue: “Push the weight straight up towards the ceiling, as if you’re punching the sky.”
Equipment: Barbell, dumbbells, or resistance bands anchored under your feet.
This exercise helps with tasks like placing your toddler on your shoulders, reaching for objects on high shelves, or lifting luggage into overhead compartments during family trips. It also combats the “parent slouch” from hours of feeding or rocking babies.
Exercise #5: Lunges
Lunges are versatile and can be done anywhere. They work your legs unilaterally, improving balance and addressing any strength imbalances. Strong legs mean more energy to play with your kids and tackle your daily tasks.
Sample cue: “Step forward and drop your back knee towards the ground, keeping your front knee stacked over your ankle.”
Equipment: Bodyweight is sufficient, but you can add dumbbells for extra challenge.
Lunges improve your stability and leg strength, making it easier to navigate cluttered playrooms, chase after energetic toddlers, or climb stairs while carrying a child. They also help prevent common injuries from sudden movements often required in parenting.
These five exercises form a solid foundation for any parent looking to improve their strength, energy, and overall fitness. As you can see, they directly translate to making your daily activities easier and less physically taxing.
But we understand that starting a new fitness journey can be intimidating, especially when you’re juggling in working, family responsibilities and perhaps feeling unsure about proper form or how to progress.
But don’t worry, we are here to help!
“I never thought I could fit a workout into my busy schedule until I joined this program with my partner!”
“It’s amazing to see we can make progress together, even with our different fitness levels!”
These are just some of feedback we hear regularly from our client.
Our busy parents or couples are pleasantly surprised by their ability to keep up with our training sessions, regardless of their prior fitness experience or goals.
The worry of not having enough time, lacking motivation, or struggling with different fitness levels can no longer hold you back when you move beyond generic, solitary workouts,
And step into a 1-on-2 private group training at N2 Fitness, where we focus on personalized plans with our holistic approach in EXERCISE, NUTRITION AND RECOVERY that fit into your busy life and cater to your unique goals.
A certified personal trainer and nutrition coach, I am driven by a passion to help busy parents reclaim their strength and energy, inspired by witnessing my parents and grandparents struggle with balancing health and family.
My girlfriend and I have made fitness a daily routine, working out together despite our differences in training experience, which has deepened my understanding of fitness challenges in relationships.
At N2 Fitness, I offer 1-on-2 private group training for parents and couples, focusing on exercises that enhance fitness and improve daily life while addressing time constraints and gym anxiety.
HERE'S WHAT'S FOR YOU
Achieve consistent progress with sustainable training plans, and practical nutrition advice.
Although this is a 1-on-2 private group training, you’ll still get your customized plan based on your preference and ideal lifestyle.
Mastering exercise technique to minimize injury risk while building strength and muscle.
We ensures safe practices every step of the way.
Training yourself or with trainer anytime from 8am to 10pm without additional charges, fitting workouts seamlessly into your busy schedule.
If you prefer better result, we strongly encourage you can add 1-2 more days to exercise on your own.
Enjoy private training spaces and comfort coaching, ensuring you supported at any fitness level.
Guaranteed no judgement and hardcore pushing from coach.
Knowing what to do and actually doing it on your own is a big difference. Don’t stop like before!
If you have a problem, just text or call us. We’re here to help you break through and stay on track.
HERE'S WHAT'S THEY SAID
On-Time and Professional
“We could never stick with those tiring exercises alone, but with our trainer – Elvis, we found the motivation to keep going. The guidance is professional, and there’s no uncomfortable physical contact.
We appreciate how he promote the idea of ‘Healthy Beauty‘ and ‘Healthy Weight Loss‘!”
Achieving Goals Together
“We experienced remarkable progress with Foo and Elvis as our trainers. Their customized programs and expert guidance helped us reach our fitness goals.
Their approach made us confident and consistent in our workouts, both in the gym and at home.
They ensured every session was productive, motivating us to embrace a healthier lifestyle.”
HOW IT WORKS
Submit an Enquiry
Tell us about yourself by clicking the "Book Now" button on our website. The more details you provide, the better we can understand your needs. We'll review your information and get back to you within 24 hours.
Schedule an Offline Consultation
Join us for a 60-minute in-person consultation. During this time, we'll dive deeper into your current fitness level, lifestyle challenges, and specific goals. You'll learn about our unique coaching approach tailored for you.
Collaborate, Create & Excel
After understanding your needs, we'll work together to create a personalized fitness plan. This plan will include customized workouts, nutrition advice, and strategies to fit exercise into your busy schedule.
We'll set achievable milestones and provide ongoing support to ensure you stay motivated and make consistent progress towards your fitness goals.
HERE'S CONCERN YOU MIGHT HAVE
Unlike standard group classes with many participants, the 1-on-2 Private Group Training Program focuses on personalized attention.
Each workout and nutrition is tailored to the specific goals, fitness levels, and preferences of the two participants.
Yes, the program is flexible enough to accommodate different fitness goals and fitness level.
Your trainer will create a customized plan that addresses each person’s individual objectives while allowing you to train together in a way that supports both of your needs.
The program are personalized to your individual needs and goals, generally will be around RM660 to RM1.5k per person per month.
No, there are no hidden costs such as registration fee, administration fee, nutrition guidance fee beyond the Program Fee. We’ve streamlined our pricing to include everything you need for your training sessions.
We believe in transparency and charging extra fees wouldn’t align with our commitment to simplicity and fairness, so we’ve made sure to eliminate any unnecessary costs.
Yes, all our trainers are highly qualified, certified, and experienced professionals. They have a deep understanding of fitness principles and will guide you through proper form and technique during workouts to ensure safety and optimal results.
Our trainer will go through the movement assessment. They will take your physical limitations and injuries into account while designing your training program. They will offer modifications and exercises that suit your condition, ensuring a safe and effective workout experience.
We are located in a serene housing area in Taman Yarl, Kuala Lumpur, conveniently near OUG.
Our training facility is designed to offer a truly private space, allowing you to focus on your workout without any disturbances or judgment from others.
It’s the perfect environment for those who value privacy and a personalized fitness experience.
And the best thing is no need to worry about the parking.