August 20, 2013
Resistance bands are a great tool for strength training. You can find them in most fitness weight rooms and group fitness studios. Traditional exercises such as squats and biceps curl can be done solo with the band. But if you want to up the ante, take these exercises a step further and perform them with a partner.
Partner tubing exercises not only build strength, they also challenge your balance, stability and coordination. The following exercises require you to work with your partner, not against them. Timing, speed and the oppositional pull of your partner’s tube all come into play when working with another individual.
Let’s face it—exercise can sometimes be boring. But add a friend to the mix and suddenly the exercise session becomes a lot more interesting and the time goes much faster. Not only does having a friend make exercise more fun, an exercise partner can be a huge motivator to keep you going and stay consistent with your fitness routine.
Next time you go to the gym, ask a friend to join you and get two resistance bands ready and have fun with this total-body tubing workout. Make sure you are positioned far enough away from your partner so that each exercise begins with tension in the tube. Designate one of you to be in charge of counting the time and/or reps. Perform each exercise for the allotted time/reps, and repeat the exercises for a total of three rounds.
Biceps Curl/Triceps Kickback
- Partner A performs a triceps kickback.
- Partner B performs a biceps curl.
- Complete 20 reps and then switch exercises.
The challenge: timing and speed. The person performing the triceps kickbacks cannot see the person performing the biceps curls.
Squat Bunny Hops
- Partners begin facing each other and pull the tubes close to the body.
- Perform a steady-paced squat for 30 seconds.
- On the last rep, hold the squat and begin hopping in place for 30 seconds.
The challenge: hopping in one place. As each partner hops, there is a slight change in the resistance of the tube, which will shift each partner slightly forward and backward. The goal is to hop in one place and keep constant tension in the tube.
Plié Squat With Bow and Arrow
- Partners begin facing each other with arms extended from the chest.
- Each partner pulls the right arm back, leading with the elbow, while simultaneously opening up and stepping back with the right leg into a plié squat.
- Complete 20 reps and then switch sides.
The challenge: coordination. Requires both partners to move upper and lower body together at the same time.
- This exercise is performed with one tube.
- Partners begin facing each other with the arms overhead.
- Each partner circles the arms clockwise. Keep the arms long, utilize the legs, and move the hips and feet with each circle.
- After 30 seconds, switch directions so each partner circles the arms counter-clockwise.
The challenge: coordination and timing. This exercise requires both partners to circle at the same time in order for the exercise to have the appropriate resistance.
For more total-body moves, check out these tubing exercises you can do solo!
Stephanie Thielen, BS, has a fitness career that spans over 24 years with experience in group fitness training and management in the community, corporate and collegiate setting. As an ACE Group Fitness Instructor and Personal Trainer, two-time IDEA Presenter, NETA trainer, AEA Trainer, and BOSU National Master Trainer, Stephanie provides land and aquatic workshops that teach logical methods for class construction, providing the “tools of the trade” to assist fitness professionals develop their teaching skills. Find Stephanie on Facebook at Stephanie Thielen Fitness, LLC.