Diggers Fitness
— The Couple Plan —

Train Together.
Get Stronger Together.

A 6-week strength & conditioning plan built around the movements in the photos. Three progression levels per exercise. 3 sessions per week on non-consecutive days.

Couple training together in a dim gym
— Overview —

The Format

  • Structure: Full-body circuits, 6 core moves + finisher.
  • Sets / reps: Start with 3 sets; move to 4 sets by Week 4.
  • Tempo: 2–0–1 on strength moves unless noted (down–pause–up).
  • Rest: 45–60s between exercises; 90s between rounds.
  • Frequency: 3 sessions per week on non-consecutive days.
— Weekly Progression —

6 Weeks

  • Weeks 1–2: Mostly Level 1 with a sprinkle of Level 2 on strongest moves. 3 rounds.
  • Weeks 3–4: Level 2 on all, add a fourth round on Session 3 each week.
  • Weeks 5–6: Introduce Level 3 for 1–2 moves per session, pristine form. 4 rounds total.
— Before You Start —

Warm-up

Warm-up illustration — jog, arm circles, leg swings, good mornings, squat-to-stands, plank

Warm-up

5–7 minutes

  • • 60s easy jog or march in place
  • • 10 arm circles each way, 10 leg swings each leg
  • • 10 bodyweight good mornings
  • • 2 rounds of: 10 squat-to-stands, 20s plank
— The Movements —

6 Core Moves

Three clear progressions for every movement. Pick the level that matches the partner who needs the easier version — meet there, then climb together.

Squat pattern — Level 1 bodyweight, Level 2 tempo, Level 3 jump squat
— 01 —

Squat Pattern

Images: indoor / outdoor squat

  • Level 1
    Bodyweight squat to parallel, hands in prayer. 12–15 reps.
  • Level 2
    Tempo squat 3–1–1 + 2s pause at bottom. 10–12 reps.
  • Level 3
    Jump squat (soft landing, absorb). 8–10 reps.
Plank — Level 1 forearm hold, Level 2 shoulder taps, Level 3 RKC plank
— 02 —

Plank

Images: forearm plank

  • Level 1
    Forearm plank, knees lifted, 20–30s. Ribs down, glutes on.
  • Level 2
    Forearm plank with alternating shoulder tap (narrow base), 10 taps/side or 30–40s hold.
  • Level 3
    RKC plank (elbows pull toward toes, toes pull toward elbows), 15–25s high-tension bouts × 2 per set.
Mountain climber — Level 1 slow, Level 2 cross-body, Level 3 sprint
— 03 —

Mountain Climber

Images: hands on floor

  • Level 1
    Slow climbers, knee to chest under hips, 20 total.
  • Level 2
    Cross-body climbers, knee to opposite elbow, 30 total.
  • Level 3
    Sprint climbers (fast but stacked shoulders/hips), 40–60 total.
Split squat / lunge — Level 1 static, Level 2 reverse, Level 3 switch
— 04 —

Split Squat / Lunge Pattern

Outdoor stride image

  • Level 1
    Static split squat, rear heel high. 10–12 / leg.
  • Level 2
    Reverse lunge stepping back, slight forward torso. 10–12 / leg.
  • Level 3
    Switch lunge (alternating jump). 8–10 / leg.
Hip hinge / posterior chain — good morning, single-leg T, skater bound
— 05 —

Hip Hinge / Posterior Chain

  • Level 1
    Hip hinge good morning (hands to ribs), 12–15.
  • Level 2
    Single-leg hinge to T (reach to shin, soft knee), 8–10 / leg.
  • Level 3
    Skater bound (lateral jump and stick), 8–12 / side.
Upper push — incline push-up, floor push-up, decline / tempo push-up
— 06 —

Upper Push

From plank setup

  • Level 1
    Incline push-up (hands on bench/wall), 8–12.
  • Level 2
    Floor push-up, full range, 8–12.
  • Level 3
    Decline or tempo push-up 3–1–1, 6–10.
— Session Template —

Circuit A → B

Circuit A: Squat · Push · Plank

Circuit B: Hinge · Lunge · Climbers

Perform A then B. 10–12 min per circuit including rests.

— Finisher Options (pick one, 4–6 min) —

Close Hard

EMOM 6: Odd minutes — 12 squat jumps. Even minutes — 30s plank.

AMRAP 5: 5 push-ups, 10 climbers/leg, 10 air squats — repeat.

— Equipment —

Weights Optional

The whole plan works with just bodyweight — no kit needed. If you want to push harder, you can add weight to any strength move (dumbbells, kettlebell, a loaded backpack, or a weight vest). Start light, keep the tempo, and only add load once your form holds at the current level.

— Cool-down (3–5 minutes) —

Bring The HR Down

  • • Slow nose-breathing walk in place, 60–90s
  • • Stretch: hip flexor, hamstring, chest doorway — 20–30s each
  • • Child's pose or 90/90 breathing, 60s
— Technique Cues (from your images) —

Form Notes

  • • Squat: chest tall, knees track over toes, full-foot pressure; land softly on jumps.
  • • Plank: forearms parallel, push the floor, squeeze glutes; no sagging.
  • • Climbers: shoulders stacked over wrists, quiet hips.
  • • Lunges: vertical shin on front leg, gentle torso lean, drive through front heel.
  • • Hinge: long spine, push hips back like closing a car door.
— Scaling & Safety —

Train Smart

  • • If HR or breathing spikes, extend rest to 75–90s.
  • • Pain is a stop signal — swap to the lower level.
  • • Outdoors: use a firm mat for planks/climbers; face slightly downhill for wrist comfort if on grass.
— Measurable Goals —

By end of Week 3

  • • 4×12 strict push-ups (Level 2)
  • • 45s RKC plank

By end of Week 6

  • • 4×10 jump squats
  • • 4×40 fast climbers with stable hips
  • • 4×8 switch lunges per leg
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