• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • Strength
    • Best Home Gym Machines
      • Best Functional Trainers
      • Best Squat Racks
      • Best Budget Home Gym Equipment
      • Best Cable Machines
      • Best Weight Benches
      • Best Smith Machines
      • Best Smart Home Gyms
    • Best Barbells
      • Best Budget Exercise Bikes
      • Best Budget Barbells
      • Best Powerlifting Barbells
      • Best Barbells For Women
    • Best Kettlebells
      • Best Adjustable Kettlebells
    • Best Dumbbells
      • Best Adjustable Dumbbells
    • More Strength Equipement
      • Best Resistance Bands
      • Best Weight Plates
      • Best Bumper Plates
      • Best Slam Balls
      • Best Weighted Vests
      • Best Weight Sleds
      • All Other Strength Equipment
    • Training
      • Exercise Guides
        • Deadlift
        • Bench Press
        • Back Squat
        • Overhead Press
        • Lat Pulldown
        • Shoulder Exercises
        • Chest Exercises
        • Ab Exercises
        • Quad Exercises
        • Biceps Exercises
      • Training Guides
        • Beginner’s Guide to the Gym
        • How to Build Muscle
        • Guide to Muscle Hypertrophy
        • How to Train on a Cut
      • Workouts
        • Back Workouts
        • At-Home Workouts
        • Chest & Back Workouts
        • Full-Body Workout
        • HIIT Workouts
        • Bodybuilding Workouts
        • Farmer’s Carry Workouts
      • Programs
        • 5×5 Program
        • Bodybuilding Programs
        • Push-Up Program
        • Pull-Up Program
        • 5/3/1 Program
        • Powerbuilding Program
        • German Volume Training
        • Build Your Own Program
    • News
      • CrossFit
      • Strongman
      • Bodybuilding
      • Powerlifting
      • Weightlifting
      • HYROX
    • Individual Strength Equipment Reviews
  • Nutrition
    • Best Protein
      • Best Protein Powder for Men
      • Best Whey Isolate Protein Powders
      • Best Protein Powder For Women
      • Best Tasting Protein Powders
      • Best Protein Bars
      • Protein by Goal
        • Best Mass Gainer
        • Best Protein Powder for Weight Loss
        • Best Protein Powder for Weight Gain
        • Best Protein Powder for Muscle Gain
      • Protein by Diet
        • Best Egg White Protein Powder
        • Best Keto Protein Powder
        • Best Organic Protein Powder
        • Best Vegan Protein Powders
    • Best BCAA’s
      • Best BCAA’s for Women
    • Best Fat Burners
      • Best Non-Stim Fat Burners
      • Best Fat Burners For Men
      • Best Curved Treadmills
      • Best Fat Burners For Women
    • Best Pre-Workouts
      • Best Non-Stim Pre-Workouts
      • Best Pre-Workout for Women
      • Best Pre-Workouts for Men
      • Strongest Pre-Workouts
    • Best Creatine
      • Best Creatine Gummies
      • Best Creatine For Women
      • Best Creatine for Men
    • Other Nutrition Products
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Electrolyte Supplements
      • Best Greens Powder
        • Best Greens Powder for Pregnancy
      • Best Meal Delivery Services
        • Best Budget Meal Delivery Services
        • Best Vegan Meal Delivery Service
        • Best Healthy Meal Delivery Service
        • Best Meal Delivery Service for Weight Loss
        • Best Paleo Meal Delivery Services
        • Best Multivitamins for Women
        • Best Multivitamins for Men
        • Best Supplement Stacks
        • Best Multivitamins
    • Guides
      • Diets
        • Carb Cycling
        • Vertical Diet
        • Reverse Dieting
        • Carnivore Diet
        • Ketogenic Diet
        • Intermittent Fasting
        • IIFYM Diet
      • Muscle Gain
        • How to Dirty Bulk
        • Go From Cutting to Bulking
        • Eat These Carbs
        • How to Eat for Muscle
      • Fat Loss
        • Macros for Fat Loss
        • Calorie Deficits
        • Natural Fat Burners
        • Cut 2 Pounds Weekly
      • Supplement Guides
        • Pre-Workout
        • Whey Protein
        • Mass Gainers
        • Greens Powders
        • Creatine
        • BCAAs
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
    • Individual Supplement Reviews
  • Conditioning
    • Best Treadmills
      • Best Manual Treadmills
      • Best Compact Treadmills
      • Best Budget Treadmills
      • Best Treadmills Under $2000
      • Best Treadmills Under $1000
      • Best Treadmills For Tall People
      • Best Commercial Treadmills
      • Best Under Desk Treadmills
    • Best Rowing Machines
      • Best Water Rowing Machines
      • Best Budget Rowing Machines
      • Best Compact Rowing Machines
      • Best Foldable Rowing Machines
      • Best Air Rowing Machines
    • Best Exercise Bikes
      • Best Recumbent Bikes
      • Best Folding Exercise Bikes
      • Best Exercise Bikes For Seniors
      • Best Air Bikes
    • Best Ellipticals
      • Best Budget Ellipticals
      • Best Compact Ellipticals
      • Best Rear Driving Ellipticals
      • Best Ellipticals For Seniors
      • Best Under Desk Ellipticals
      • Best Ellipticals Under $1000
    • Other Conditioning Products
      • Best Jump Ropes
      • Best Plyometric Boxes
      • Best Speed Sleds
      • Best Agility Ladders
      • Best Vertical Climbers
      • Best Commercial Stair Climbers
      • Best Affordable Stair Climbers
    • Individual Cardio Equipment Reviews
  • Recovery
    • Best Cold Plunges
    • Best Saunas
      • Best Infrared Sauna
    • Best Massage Guns
      • Best Mini-Massage Guns
    • Best Compression Boots
    • Best Back Massagers
    • Best Massage Chairs
    • Other Recovery Tools
      • Best Inversion Tables
      • Best Vibrating Massage Rollers
      • Best Massage Balls
      • Best Ice Wraps
      • Best Foam Rollers
    • Recovery Guides
  • Fitness Accessories
    • Fitness Tech
      • Best Fitness Apps
        • Best Weightlifting Apps
        • Best Workout Programs
        • Best Cycling Apps
        • Best Treadmills Apps
        • Best Workout Streaming Services
        • Best Workout Apps
        • Best Running Apps
    • Best Bluetooth Earbuds
    • Best Digital Scales
      • Best Smart Scales
    • Best Fitness Trackers
      • Best Heart Rate Monitors
      • Best Pedometers
      • Best Stopwatches
    • Apparel
      • Best Running Shoes
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Gym Shorts
      • Best Sports Bras
      • Best Trail Running Shoes
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
      • Best Lifting Chalk
      • Best Dip Belts
      • Best Pull Up Assist Bands
      • Best Lifting Belts
  • Community Forum
Home » News » WWE's Karrion Kross and Scarlett Take Sheamus Through a Full-Body "Couples" Workout

WWE’s Karrion Kross and Scarlett Take Sheamus Through a Full-Body “Couples” Workout

WWE's power couple — Karrion Kross and Scarlett — puts Sheamus through the wringer.

Written by Scott Felstead
Last updated on May 28th, 2025

The holiday season is about spending quality time with loved ones, and for WWE Superstars (and husband-and-wife duo) Karrion Kross and Scarlett, sometimes that bonding takes place inside a gym.

The pair recently took to fellow WWE Superstar Sheamus’ Celtic Warrior Workouts YouTube series to showcase a full-body workout they regularly perform together on the road. Check out the full video below:

https://www.youtube.com/watch?v=r5dUDs3uBBU

[Related: Pro Wrestler Matt Cardona Talks Gym Bag Essentials, Chest Workouts, and Staying in Shape on the Road]

We’re here to work out, burn fat, [and] build muscle as a couple.

At the start of the video, the couple talked about how they initially met on the independent wrestling scene before moving to the Mexico-based wrestling promotion AAA and, eventually, WWE. Nowadays, the lethal lovebirds rule over SmackDown on Friday nights.

Karrion and Scarlett’s “Sexy Violence” Couples Workout

Here’s a summary of the workout, followed by a breakdown of each move.

The Lifts

  • Bench-Assisted Hip Thrusts: 3 x 8-12
  • Smith Machine Squats: 3 x 8-12
  • Barbell Bench Press: 3 x 8-12
  • Seated Lat Pulldowns: 3 x 8-12
  • Seated Cable Rows: 3 x 8-12
  • Dumbbell Military Presses: 3 x 8-12
  • Assisted Triceps Dips: 3 x 8-12
  • Cable Biceps Curls: 3 x 8-12

The Core Work

  • Sit-Ups: 1 x 25
  • Crossed-Arm Crunches: 1 x 25
  • Side-To-Side Obliques: 1 x 25
  • Leg Raises: 1 x 25
  • Plank: 60 seconds

The Finisher

  • Farmer’s Walk: 60 seconds with a partner on your back

Here are some tips Kross and Scarlett provided for each move.

Bench-Assisted Hip Thrust

Kross notes that his feet are shoulder-width apart before backing up onto the bench to provide the proper base for the lift.

Get as low as possible. You want a full extension, so bridge all the way up [and] hold.

In the same way that trees need roots, Kross says people need strong glutes and hips for a solid foundation of strength.

Scarlett performs the hip thrust next, pointing out that you should tuck your chin to look straight ahead. Scarlett and Kross explain that form is more important than the weight you move here.

“Guys, if you go too heavy on any exercise, you’ll use connective tissue to move the weight,” Kross says. “You’re going to break down tendons and ligaments. You’re not hitting the muscle.”

“It’s OK to start with the bar,” Scarlett suggests.

https://www.instagram.com/p/Cl6bmR5IrBY/

[Related: WWE Raw Women’s Champion Bianca Belair Places First in Wellness at the 2022 WBFF Atlantic City ProAm]

Smith Machine Squats

“Get as low as possible,” Scarlett says of the Smith machine squats. “Squeeze (your glutes) at the top.” She explains that the contraction is what grows your muscles. The WWE Superstar keeps her spine straight to protect her lower back and points out that if your form begins to suffer, it’s always wise to lower the weight.

“You’ll find that everyone has a different type of [mobility] range,” Kross adds, noting that you should never sacrifice that upright posture to get lower on your squat.

Bench Press

Kross has a history of shoulder issues, so his approach to the bench press is highly conservative. He only works up to 135 pounds and has Scarlett spot him the entire way. Kross maintains a slower, controlled tempo with each rep, concentrating on time under tension rather than quick bursts of brute force.

Seated Lat Pulldown

A tight, upright posture is key to lat pulldowns, and Scarlett stays relatively planted throughout each set rather than rocking back and forth every rep. Another tip, according to Scarlett, is to bring the bar down to your chest each time, which helps achieve full contraction to get the most out of the move.

Seated Rows

Kross and Sheamus alternate between an underhand and overhand grip when performing each set. You can even throw in a side-to-side grip for the final set if you have an appropriate bar, such as a multi-grip bar.

Dumbbell Military Presses

Here, the three Superstars lift in unison as Scarlett counts the reps. You’ll notice the weights are relatively light, focusing on proper form throughout the 10 to 12 reps.

Assisted Triceps Dips

“The majority of these exercises are compound movements,” Kross explains. “Meaning that you’re hitting multiple muscle groups. That’s why this [workout] is also so effective for weight loss [and] mobility, and, again, doing this routine three times a week improves everything.”

Kross helps Scarlett by suggesting that she grips the parallel bars at their narrowest point, so her elbows are closer to her body as she dips. This prevents the elbows from flaring too much and puts more emphasis on the triceps.

https://www.instagram.com/p/Cl4Fk-TLPU7/

[Related: WWE Legend Torrie Wilson Tells Mike O’Hearn About Overcoming Her Eating Disorder]

Cable Biceps Curls

These cable biceps curls go down like many other exercises in the video: There’s a focus on straight, consistent posture, controlled breathing, and slow reps with proper form throughout.

Kross shares that gaining muscle was a slow process for him for years, but once he discovered compound lifts, they “changed [his] entire body composition.”

Core Work

To round out their core work, Scarlett mounts Kross to weigh him down further on his 60-second plank. “This is marriage,” Kross jokes. When Scarlett’s turn comes, she planks with a barbell plate on her back.

For Sheamus’ turn, Kross summons the fighting Irishman’s WWE “Fight Night” partner, Ridge Holland, to sit on his back. Sheamus planks with the 253-pound Holland for the full 60 seconds, showing that the future Hall of Famer still has plenty of gas in the tank.

The Finisher: Farmer’s Walk

This finisher is simple: Kross walks around the facility for 60 seconds with Scarlett on his back. Sheamus, the video’s third wheel, draws the short straw and winds up roping a hulking gym-goer into hopping on his back. It’s not a traditional farmer’s walk by any stretch, but it gets the job done.

More WWE Workouts

Sheamus’ Celtic Warrior Workout channel offers new gym routines nearly every week. Here are a few recent ones you might have missed:

  • WWE Superstar Rhea Ripley Takes Sheamus Through Her “Nightmare” Biceps and Triceps Workout
  • WWE’s Raquel Rodriguez Pushes Sheamus to the Limit With Her “Back and the Beast” Workout
  • WWE Superstar Austin Theory Demonstrates His “All Day” Arm Workout for Huge Pythons

Featured Image: @Sheamus on Instagram

About Scott Felstead

Scott "Future" Felstead has covered health and fitness stories professionally for over a decade, interviewing international athletes from the world of CrossFit, Weight Lifting, the Olympics, MMA, Hollywood, WWE, and Strongman. His life-long passion for self-improvement provides accessible fitness tips from notable sources, including record holders, world champions, and gold medallists, providing inspiration for readers at any stage of their own wellness journey.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap