Partner Resistance Band Strength Workout
A full-body strength routine with resistance bands in which one partner acts as the anchor and controls the tension while the other works. Students learn cheap, portable exercises with good form that they can use at home or in the park.
How to play
- Make pairs with one resistance band and one yoga mat; spend 3 minutes testing band tension and choosing a long or short grip.
- Explain the format: 6 exercises of 40 seconds work and 20 seconds to switch; one partner works while the other holds the band as the anchor, then they swap.
- Exercises 1 and 2: standing row (partner holds the band at chest height about 6 ft away) and chest press forward (partner stands behind holding the ends).
- Exercises 3 and 4: squat standing on the band and hip extensions (partner pulls the band from behind the waist while the worker drives the hips forward).
- Exercises 5 and 6: anti-rotation Pallof press to each side and lateral band walks with the band around the knees.
- Run the full circuit a second time (about 20 minutes total) and finish with 2 minutes of chest and hip stretching.
Rules
- Check the band before using it; if it has nicks or tears, replace it.
- Never let go of the band suddenly: the anchor always says so before easing off.
- Never aim the band toward anyone's face or stretch it over your partner's head.
Variations
Easier
The anchor steps closer to reduce tension and work intervals drop to 30 seconds.
Standard
Six 40-second exercises with 20 seconds to switch, two rounds.
Harder
Double the band or use a heavier one and raise work time to 50 seconds.
Adaptations
- Limited mobility: perform the row, press, Pallof press and curls from a chair with the partner as anchor.
- Autism: provide a card with the six exercises pictured in order and a consistent signal for each change.
- Low fitness level: use a lighter band and rest during the anchor turn.
Learning goals
- Perform resistance band strength exercises with correct form.
- Adjust resistance to their own capacity.
- Plan a strength routine they can use in their free time.
Equipment for a class of 25
- resistance bands: 13
- yoga mats: 25
- stopwatch: 1
Teacher tip
Color-coded bands make resistance levels easy to explain; lay them out by color before class.
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