Ignored on Football Sunday? Do These Pigskin Partner Moves with Your Sweetie

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By Nicole “NikkiFitness” Glor rss
Shape Magazine

Fall brings football Sundays—and wipes out all the couple time you had during the summer. Add the ever-increasing popularity of fantasy football leagues (my husband is in three), and setting up his rosters takes up the morning, while the games go all afternoon and night. But don’t fret, there is a way to get your man to pay attention to you: Work out together!

Letting your man see you sweat is good for your body and your relationship. According to an Indiana University study, couples who work out together exercise more often than those who follow their own gym schedules. Plus, it can also help put you in the mood since exercise increases bloodflow to the genitals, releases feel-good endorphins, and boosts libido.

I’m a former Syracuse University football cheerleader, and I bring that experience to teach personal training clients and group fitness classes in Manhattan, complete with football music playlists and individual drills. But for this couples workout, Jay Dantzler, a professional American League cornerback for the New York Sharks women’s league and GRID IRON class instructor at Harbor Fitness in Brooklyn, New York, is your coach. Perform each exercise once, then repeat the entire circuit two more times for a full-body cardio and sculpting workout.

Take a kneeTake a Knee: Stand facing your partner, and have him bend his elbows at 90 degrees, palms facing down. Put your arms on your partner’s shoulders and jog, bringing up your knees to hit his hands. After 30 seconds, switch off to complete one set.
Good gameGood Game: Stand facing each other with feet shoulder-width apart. Squat deeply, then explode through your legs and straighten your arms overhead to jump up and clap both of your partner’s hands in the air. Land softly with bended knees back into the squat. Repeat 10 times.
Goal line hopsGoal Line Hops: Stand next to each other behind an invisible goal line. With both feet together, hop forward and backward in quick succession over the line for 30 seconds.
Push-up hand offPush-Up Hand Off: Get into plank position and have your partner also get into plank so you’re head-to-head. Both partners do a push-up with your chests coming almost to the floor and your elbows over your wrists in a goal post formation. Push back up to plank position, then balance on your left hand while lifting your right hand in front to slap your partner’s right hand. Do 15-20 reps.
Play action pass-off movePlay Action Pass Off: Lie on your back with a football in your hands, arms extended overhead. Have you partner lie opposite you with your feet touching. Crunch up using your abdominals, and extend the football overhead to pass it to your partner. Both of you lay down to complete one rep. Continuing passing the football back and forth for 15 reps.

Nicole Glor is a fitness expert on Fox & Friends, author, and star of eight fitness DVDs, including Hard Core Abs. She is also an AFAA-certified NYC personal trainer, group fitness instructor at Crunch in Manhattan, 200 RYT YogaFit/Yoga Alliance trained yoga instructor, author of the new book The SLIMNASTICS Workout, fitness columnist for Shape.com and Military.com, and spokesperson for SilverSport antibacterial fitness products. Get her newsletters, music playlists, video demos, and DVDs at www.nikkifitness.com or follow her on twitter @NikkiFitness.

Hard Core Abs: Wings, Thighs and a Six-​​Pack!

This Sunday before the big game, warm up while the players do. Wings, thighs and a six pack can actually make you healthier and hotter this weekend with my 3-​​part Hard Core Abs move. (I do this one in my new Hard Core Abs DVD too. Get it at www​.nikkifitness​.com).

Triceps thigh plank:

Start with a light weight, sneakers and a mat. Lay on your right side with a light weight in your left hand. Balance on your elbow/​forearm and right knee/​shin. Lift the hips up into a modified side plank with the top (left) leg straight. Raise the straight left leg up and down with a flexed foot, toe forward sneaker paralell to the ground. (This part of the move targets the hip abductors, or outer thighs.)

Position the left hand and weight over your shoulder, reaching for the sky. As you lower the left leg, bend the elbow to lower the weight behind your neck, being sure to keep the elbow pointed up and directly over your shoulder. Lift the weight back to the sky as you lift your leg.(This part of the move works our triceps, or wings!)

Lift and lower hand and leg together for 15 reps, keeping torso and hip off the ground and abs engaged (forming that six pack)! Do this 3 times during pre-​​game or during the commercials after kickoff for a tight end, accurate arms and abs that score.