Workout Tips For Two From Detroit Fitness Expert Renee Gray

This article is sponsored by Planet Fitness.

The cold winter weather tends to stifle workout routines, forcing people indoors and encouraging them to skip the trek to the gym or the regular run to instead snuggle under the blanket with a significant other. But winter is the most important time to be keeping a regular exercise schedule, and you can't afford to let yourself lose the progress you worked so hard for this past summer and fall. To keep motivated, celebrate the Valentine's season — the mark that spring is just around the corner — with these hot workout tips for two from Detroit exercise expert Renee Gray.

Gray lives in the Detroit metro area where she is pursuing her passion for fitness. She earned a Bachelor's degree in exercise science from Western Michigan University and holds a certification from the National Academy of Sports Medicine. As a United States Army Veteran, former police officer and a drill sergeant at a Michigan military academy, she has over 25 years of experience as a fitness professional. She now follows her personal goal of helping people to live a better quality of life, no matter what stage they're at. Contact her via email at frdmnpc@gmail.com.

Gray shares some workouts sure to heat things up for you and your partner and keep your fitness edge as the winter ends.

Go Girl Alternating Low Five

Poor conditioning of the shoulder accounts for 75 - 80 percent of shoulder strains and ruptures. The "go girl alternating low five" is a fun way to have some fun with your sweetheart while strengthening both your shoulder and core.

How-To:

• Get into a push-up position with your partner so your are both facing each other.
• Keep your core contracted and tight while your torso is parallel to the floor. Don't allow your hips to fall below shoulder height.
• Give each other "low fives" using opposing hands.
• Perform three sets of this exercise for 60 seconds.
• Goal: try not to laugh!

Progression:

• To increase the difficulty of this exercise, you can use alternating leg lifts.

Single-Leg Weighted Ball Toss

Balance is key to all functional movements. Balance can reduce the rate of ankle sprains and other lower extremity injuries. This has shown promise in reducing the rate of ACL injuries. Try the single-leg weighted ball toss to improve your balance with your partner. And remember -- safety first. Be sure to start in an environment you can safely control and go through a systematic progression.

How-To:

• Stand four to five feet from your partner while holding a four to six pound ball.
• While you are both standing on one leg, toss the ball (under-hand) back and forth to each other. The goal is to successfully complete six to ten catches each. Once completed, switch legs and repeat.
• If someone drops the ball or touches the floor with both feet to maintain balance, start all over!
• Goal: loser buys winner wine.

Body Mechanics:

• Shoulders should be squared and facing forward.
• Feet should be shoulder's width apart and pointing straight ahead.
• Hips should be in a neutral position.
• While your leg is raised, your hips and shoulders should be neutral.

Progressions -- Increase Difficulty By Standing On:

• Foam roll
• Foam pad
• Balance disc
• BOSU ball

Methods To Increase Demand:

• Toss the ball at various speeds, heights, and across the body.
• Increase the distance between both individuals.
• Increase the velocity of each throw.

Thor's Daughter Alternating Lunges

You and your partner can use Thor's daughter alternating lunges to develop strength in the legs, core, arms and shoulders, as well as improve balance. (And yes, you should seek inspiration during this one by visualizing Chris Hemsworth as Thor.)

How-To:

• Standing three to five feet apart, face each other with legs hip-width apart and feet forward.
• While holding onto your hip with one hand, use your other hand to raise a light-weight dumbbell straight above your head.
• Lunge forward with the leg opposite the arm holding the dumbbell.
• When lunging, keep your arm straight as you lower the dumbbell until your arm is pointing toward the floor (the same way that Thor throws a hammer).
• Push off the heel of your foot and simultaneously swing the dumbbell back to the starting position.

Body Mechanics:

• Lunge forward. Come to a stabilized position with your front foot pointing straight and your knee directly over your second and third toes.
• Your knees should be at a 90-degree angle mid-lunge, with your front foot flat on the floor and and the heel of your back foot with lifted off ground. Drive off your front foot to return to standing position.
• Keep your core upright, shoulders back, chest out, and head and eyes forward.

This article was written by Jennifer Straka of Examiner.com on behalf of CBS Local.