RESISTANCE BAND

Workout Guide

Before you start find out  HOW THIS PLAN WORKS

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ARMS      CHEST      LEGS      BACK      ABDOMINALS      SHOULDERS

1. REVERSE CURLS

  • Palms facing down

  • Keeping the elbows close to the body, bend the elbow bringing the band towards the shoulder

  • Slowly lower and repeat

2. HAMMER CURLS

  • Palms facing the body

  • Keeping the elbows close to the body, bend the elbow bringing the band towards the shoulder

  • Slowly lower and repeat

3. TRICEP KICK-BACK

  • Bending forward at the hip, keeping the back straight
  • Press both handles backwards keeping the elbows close to the body
  • Slowly lower and repeat

4. OVER-HEAD EXTENSION

  • Kneeling centre of the band, press both handles above the head by bending the elbow.
  • Keep elbows facing forwards
  • Slowly lower and repeat

5. OVER-EXTENSION BICEP CURLS

  • Anchor the band at ground level with palms facing up
  • Keeping the elbows close to the body, bend the elbow bringing the band towards the shoulder
  • Slowly lower and repeat

6. SINGLE LEG BRIDGE

  • Lying on your back place the band around your foot
  • Keeping the leg straight, lift the hips off of the floor, slowly lower and repeat

7. HIP ABDUCTION

  • Standing in the centre of the band with legs shoulder with apart
  • Hold onto the handles at shoulder height to keep tension in the band
  • Alternate lifting legs out to the side whilst standing upright

8. SQUATS

  • Standing in the centre of the band, hold onto the handles at shoulder height
  • Keep your back straight and bend the knees and hips
  • Slowly lower into the squat and than stand

9. LUNGES

  • Place one foot in the centre of the band holding the handles at shoulder height throughout

  • Keep your back straight and bend both knees

  • Slowly lower into the lunge and then raising up

10. SUMO SQUAT

  • Standing in the centre of the band with a wide stance, hold onto the handles at shoulder height

  • Keep your back straight and bend the knees and hips

  • Slowly lower into the squat and then stand

11. DEADLIFTS

  • Standing in the centre of the band, hold onto the band below the knees
  • Keep your back straight and bend the knees and hips
  • Slowly stand and then lower into a squat position

12. GLUTE EXTENSIONS

  • On all 4’s hold the bandas shown and place the centre of the band around the foot •
  • Keeping your back straight, slowly elevate your leg
  • Lower and repeat keeping tension in the band throught

13. LYING LEG PRESS

  • Lying on your back place the band around your foot
  • Bend the knee brining it in towards your chest,
  • Slowly press away and repeat

14. KNEE RAISES

  • Anchor the band to the dirt and attach the ankle strap
  • Standing on the unattached leg, raise the knee of the attached leg in front of the body to hip height
  • Keep the standing leg slightly bent at the knee and lower with control before repeating

15. CHEST PRESS

  • Anchor the band behind you in line with your chest
  • Press both hands forwards inline with your chest and in symmetry
  • Slowly lower and repeat

16. PRESS UPS

  • Take up a press up position (on your knees or feet)
  • Place the band over your back to add resistance whist performing a press up

17. CHEST FLY

  • Anchor the band behind you in line with your chest
  • Bring your palms together and apart keeping the elbow slightly bent throught

18. CHEST PUNCHES

  • Anchor the band behind you in line with your chest
  • Alternate punching arms inline with your chest

19. INCLINED CHEST FLY

  • Anchor the band behind you in line with your chest
  • Bring palms together and then apart keeping the elbows slightly bent throught
  • Keep at chest height

20. SEATED ROW HIGH PULL

  • Pull the band bringing your wrists towards the chin
  • Keep elbows above your wrists throughout

21. SEATED ROW LOW PULL

  • Pull the band bringing your wrists towards the torso
  • Keep elbows close to the body throughout

22. REVERSE FLY

  • Pull the band apart bringing it towards your chest
  • Keep your elbows slightly bent and arms fixed throughout

23. BACK LAT PULLDOWNS

  • Pull the band apart as you lower behind your head
  • Keep elbows slightly bent and arms fixed throughout

24. STRETCH AND ROW

  • Pull the band apart keeping your elbows close to the body
  • Keep tension in the band and slowly row forwards and back

25. BENT OVER REVERSE FLY

  • Bend forward at the hip keeping your back straight
  • Keeping the arms straight, pull handles out to the sides inline with the torso
  • Slowly lower and repeat

26. CLOSE GRIP ROW

  • Anchor the band at hip height and bend the knees slightly keeping the back straight

  • Pull back on the band brining the handles towards the torso, keeping the elbows close to the body

  • Maintain a straight back and bent knees throughout, release the tension slowly and repeat

27. WOOD CHOP LOW TO HIGH

  • Anchor the band at floor level and stand with the door at your side
  • Squat and hold the handle, keeping the arms fixed
  • As you raise out of the squat rotate the torso in the opposite direction to the band

28. WOOD CHOPS HIGH TO LOW

  • Anchor the band you in line with your chest

  • Standing with the door at your side keep the knees bent, hold the handle keeping the arms fixed

  • Squat as you rotate the torso in the opposite direction to the band

29. SIDE BENDS

  • Standing in the centre of the band, cross the handles and hold below the knees
  • Stand up straight and bend side to side without leaning forward or back
  • Keep your arms straight and tension in the band throughout

30. STANDING TORSO ROTATIONS

  • Standing in the centre of the band, hold the handles keeping your arms straight
  • Stand upright and rotate from left to right without leaning forwards or back
  • Keep arms straight and tension in the band throughout

31. CRUCIFIX ROTATIONS

  • Standing on top of the band, hold the handles at shoulder height
  • Brace your abdominals and rotate the torso in both directions

32. KNEELING WOOD CHOPS

  • Anchor the band at floor or ceiling height kneel with your shoulder facing the door
  • Hold the handle, keeping the arms fixed and rotate the torso in the opposite direction to the band
  • Rotate back towards the door in a slow and controlled movement

33. LATERAL RAISES

  • Standing in the centre of the band, pull the band apart keeping the elbows slightly bent and fixed as you raise to shoulder height
  • Slowly lower and repeat

34. FRONTAL RAISE

  • Standing in the centre of the band, raise the band straight in front of the torso keeping the elbows slightly bent and fixed as you raise to shoulder height
  • Slowly lower and repeat

35. SHOULDER PRESS

  • Kneeling on the band hold the handles at shoulder height
  • Press overhead keeping your abdominals braced and palms facing forward

WELL DONE!

Now that you’ve finished, WHAT’S NEXT…

Now COOL DOWN

It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.

Then don’t forget your COOL DOWN STRETCHES

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