CTV Partner Workouts

We were on CTV morning live today with Rob Williams showing some awesome resistant band partner workouts. This is not the first time we have showcased resistance bands on CTV. They are an amazing dynamic piece of equipment that can be used for any fitness levels. The bands come in all different kinds of tension so they are great for everybody.

At Blitz Conditioning we find partner training session can work the best for many clients. Having a friend there to support and push you can get you the best results. Another huge plus is training becomes more affordable for each individual.

Here is partner circuit that we performed on CTV this morning:

Partner Woodchops- This is a core based exercise that requires you to keep your arms straight and have a slight bend in your knees. You are going rotate through your torso keeping your arms straight and your core engaged. You feel this in your oblique’s (sides of your stomach). Once you have completed the one side turn around. As your partner is performing the woodchops you are simply going to hold your arms straight out and keep your core contracted. Both of you should be facing the same way. As they perform each rep you should have to tighten your core more. Turn around and work the other side once completed!


Partner Squat High Row- This exercise is going to work your legs, back and shoulders. Each person is going start with a handle facing each other and plenty of resistance on the band. Make sure your feet are shoulder width apart and perform a proper squat (weight through your heels, chest up and bum back) at the top of each squat you are both going to pull the band with your palm facing the ground and elbow driving just above shoulder height.  Switch hands once completed!


Partner Plank Lat Row- Each person is going to hold one handle on the resistance band. This is a core based exercise that is also going to work your lats (back). You are going to start in a typical plank position, back flat and core engaged. You are then going to have the resistance band in one hand and pull driving your elbow into your ribs. Always make sure your palm is facing the ground. After your partner has performed a rep it is your turn!

Partner Reverse Lunge Chest Fly- This exercise is going to work your legs, core and chest. Both of you are going to be facing the same way with the resistance band handle in opposite hands. One partner is going to perform a reverse lunge. Make sure to keep your chest up, bend both knees to 90 degrees and place all weight through your front heel.  At the top of the lunge you are going to do a chest fly. Your hand should be parallel with your shoulder and you want to pull hand in towards your chest while keeping your arm straight. While this is happening your partner is going to be holding the resistance band straight in front of them contracting their core and chest. Switch after each rep and don’t forget to do the other side!


You should do each exercise for 30 seconds with a 15 second break between each. Complete the circuit 4 times through. Give it a go and let us know what you think!!

Brett Kirkland About Brett Kirkland

A hockey player myself, I have a passion for training hockey players and athletes so that they can achieve their goals. Read my full bio and follow me on Twitter

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