Can you please provide some programming suggestions for partner workouts?
A basic progressive warm up can start with a group approach and then progress to partner-based format. A nice transition from the warm up can be a continuation of the partner format into a dependent/team work style session where one partner stays static while the other completes an aerobic-based activity (e.g., 50 step ups or a short run/walk). The partner doing the resistance exercise (or static aerobic exercises... good way to teach aerobic class moves) keeps working until the partner completes the aerobic activity. This provides the instructor with an opportunity to focus solely on the client and refine their exercise technique.
Following this, the pair can be partnered to complete exercises with medicine balls/bands together or if one partner is more fit or prefers harder work, an alternating circuit can be used.
Finally, a cool down and stretch can be performed with partner (depending on the relationship and skill level of the clients) or independent stretching.
- Basic Aerobic based movements for three to five minutes (march on sport with various arm patterns).
- Out and back (one client walks out to a cone and back; other partner stays and waits for tag while completing more specific aerobic/resistance based activities).
- As above, progress to a jog out and back. Add resistance to static exercises.
- As above, include range of motion exercises and advance specificity in prep for session.
NOTES: Duration 12 to 15 mins (climate dependent)
Activity 1: 1 Static resistance training, 1 aerobic training.
- Squats with three run laps or one walk lap of car park.
- Push up with three run laps or one walk lap of car park.
- Medicine ball semi bent row with 50 step ups.
- Medicine ball curl and press with 50 step ups.
NOTES: Work Load = 2x through each
Activity 2: 10 downs (even numbers only)
- Push ups
- Medicine ball semi bent row
- Medicine ball curl
NOTES: This can be used to reinforce the technique revised in Activity 1 or provide progressive overload (increase the weights). One client does 10 reps and the partner does 10 reps, then 8…6…4…2…change exercise.
Activity 3: Team work (medicine ball)
- Squat and pass (both partners squat and pass a medicine ball to each other at the lowest part of the squat).
- Chest pass (partners throw the medicine ball back and forth with a two-handed chest pass).
- Turn and pass (back to back - one partner passes the ball over his left shoulder to be received by the partner who passes back down at opposite hip level).
- Overhead pass (partners throw the medicine ball back and forth with a two-handed overhead pass).
Activity 4: Alternating circuit
- Medicine ball wood chop
- Medicine ball Clean and press
- Push Up walk (hand forward, hand forward, down up….hand back hand back down up)
NOTES: Client #1 completes both 4.1 activities alternating between each working for one minute two times. Client #2 does likewise with Exercise #2, then switch exercises. This can be performed in a box-like fashion:
- 1 -> 2
4 <- 3 (medicine ball at this end)
- CD 1. Mini Game (five passes between each other with a flat plastic ball. Both standing on one leg, back to back. The ball must go over head).
- CD 2. Stretches for short/tightened muscles (individual or PNF).
These exercises are just to prove examples of the formats and are dependent on individual client needs and medical/fitness status.