FULL BODY
FULL BODY
RESISTANCE BAND WORKOUT GUIDE
Mini Band Workouts Legs and glutes workouts 1) Standing kickbacks: >> Stand in front of a chair (for balance) with feet shoulder-width apart >> Place your mini loop band right above your ankles >> Lift your right leg behind you, keeping the leg straight. Remember to squeeze your glutes as you lift. >> Lower your right leg, and repeat the motion 8-15 times. Switch sides and repeat!
2) Lying Abductor Lift
>> Lie on your left side with your legs straight >> Place your mini precision loop band right above your ankles >> Lift your right leg, keeping the leg straight >> Lower your right leg, and repeat the motion 8-15 times. Switch sides and repeat!
3) PLANK KICKBACK >> Place your band around your thighs (just above the knee), and get into the plank position with your feet shoulder-width apart >> Lift your right leg, keeping your leg straight, as high as you can >> Lower your right leg, and repeat the motion 8-15 times. Switch sides and repeat!
4) GLUTE BRIDGE HOLD >> Place your mini band just above your knees, and lie on your back with your knees bent >> Lift your hips, squeeze those glutes, and hold >> Lower your hips and repeat the motion 8-15 times
5) DONKEY KICKBACK >> Place your band at the center of your feet >> Place your hands and knees on the ground, facedown, back straight >> Squeeze your glutes and belly, extend one leg straight out behind you >> Draw your knee forward, don’t let the exercising leg touch the floor >> Repeat 8-15 times and switch leg
Legs and glutes workouts (cont.) 6) LEG STEP UPS:
>> Place your band at the center of your feet >> Stand with feet shoulder-width apart >> Squeeze your glutes and slowly lift your left leg up >> Slowly put your left leg down to starting position >> Repeat 8-15 times and switch side
7) CLAMP SHELL
>> Place your band above your knees >> Lay down on your side with your knees bend and point forward >> Squeeze your glutes and abs ,slowly lift your top knee up about 8-12 inches >> Slowly lower your knee back to starting position >> Repeat 8-15 times then switch leg.
8) LATERAL SHUFFLE >> Place your mini loop band just above your ankles or above your knees >> Stand with your feet shoulder-width apart and bend your knees >> Step out to the right, followed by your left, and shuffle along so you’re still feeling the resistance >> After 5-15 steps, switch to stepping out to the left
9) FIRE HYDRANT >> Place your band above your knees >> Place your hands and knees on the ground, facedown, back straight >> Squeeze your glutes and abs, slowly lift your left leg up to the side >> Slowly lower your left leg back to starting posistion >> Repeat 8-15 times then switch leg
10) MONSTER WALK >> Place your band above your ankles >> Your back should remain straight and body should remain facing forward; limit twisting >> knees should be bent at about 45 degrees and not allowed to buckle inwards >> take short steps forward alternating your left and right foot while keeping constant band tension >> After several steps, do just the opposite and walk backward to where you started.
Upper body band workouts 1) Seated bicep curls
>> Sit down on a secured and stable place >> Place your band around your left knee >> Flex your left arm and slowly curl band up toward shoulder, keep elbow still and close to your body >> Slowly lower your left arm to starting position >> Repeat 8-15 times and switch arm
2) LAT PULLDOWN
>> Place your band around your wrists >> Keep your arms in front of your chest, shoulder-witdh apart >> Fully extend your arms above your head, keeping good band tension >> Slowly lower your arms to starting position >> Repeat 8-15 times
3) SINGLE ARM BAND ROW
>> Kneel down on your right knee, place your band under the center of your left foot >> Lean forward 45 degree, grab the band with your right hand >> Keep back and abs straight during the entire workout >> Slowly pull the band toward your abs >> Slowly return your arm to starting position >> Repeat 8-15 times then switch leg and arm
4) SINGLE ARM TRICEP PUSHDOWN
5) LATERAL CRAWLS
>> Grab your band with both hand >> Place and secure your left hand on your right shoulder together with one end of the band >> Keep your right elbow close to your body >> Flex your arms and slowly push downward with your right hand until fully extend >> Return your right arm to starting position >> Repeat 8-15 times and switch arms
>> Place your band around your arms >> To set up, place your hand close to each other under your shoulder and your knees under your hips. >> More advance exercisers can lift your knees off the ground while beginers can place your knees on the ground >> Move your right hand and leg together to the right then bring your left hand and leg in close to your right hand and foot >> Repeat 5-10 steps then switch side ** You can also move foward and backward for this exercise
RESISTANCE BAND WORKOUT GUIDE
Mini Band Workouts Legs and glutes workouts 1) Standing kickbacks: >> Stand in front of a chair (for balance) with feet shoulder-width apart >> Place your mini loop band right above your ankles >> Lift your right leg behind you, keeping the leg straight. Remember to squeeze your glutes as you lift. >> Lower your right leg, and repeat the motion 8-15 times. Switch sides and repeat!
2) Lying Abductor Lift
>> Lie on your left side with your legs straight >> Place your mini precision loop band right above your ankles >> Lift your right leg, keeping the leg straight >> Lower your right leg, and repeat the motion 8-15 times. Switch sides and repeat!
3) PLANK KICKBACK >> Place your band around your thighs (just above the knee), and get into the plank position with your feet shoulder-width apart >> Lift your right leg, keeping your leg straight, as high as you can >> Lower your right leg, and repeat the motion 8-15 times. Switch sides and repeat!
4) GLUTE BRIDGE HOLD >> Place your mini band just above your knees, and lie on your back with your knees bent >> Lift your hips, squeeze those glutes, and hold >> Lower your hips and repeat the motion 8-15 times
5) DONKEY KICKBACK >> Place your band at the center of your feet >> Place your hands and knees on the ground, facedown, back straight >> Squeeze your glutes and belly, extend one leg straight out behind you >> Draw your knee forward, don’t let the exercising leg touch the floor >> Repeat 8-15 times and switch leg
Legs and glutes workouts (cont.) 6) LEG STEP UPS:
>> Place your band at the center of your feet >> Stand with feet shoulder-width apart >> Squeeze your glutes and slowly lift your left leg up >> Slowly put your left leg down to starting position >> Repeat 8-15 times and switch side
7) CLAMP SHELL
>> Place your band above your knees >> Lay down on your side with your knees bend and point forward >> Squeeze your glutes and abs ,slowly lift your top knee up about 8-12 inches >> Slowly lower your knee back to starting position >> Repeat 8-15 times then switch leg.
8) LATERAL SHUFFLE >> Place your mini loop band just above your ankles or above your knees >> Stand with your feet shoulder-width apart and bend your knees >> Step out to the right, followed by your left, and shuffle along so you’re still feeling the resistance >> After 5-15 steps, switch to stepping out to the left
9) FIRE HYDRANT >> Place your band above your knees >> Place your hands and knees on the ground, facedown, back straight >> Squeeze your glutes and abs, slowly lift your left leg up to the side >> Slowly lower your left leg back to starting posistion >> Repeat 8-15 times then switch leg
10) MONSTER WALK >> Place your band above your ankles >> Your back should remain straight and body should remain facing forward; limit twisting >> knees should be bent at about 45 degrees and not allowed to buckle inwards >> take short steps forward alternating your left and right foot while keeping constant band tension >> After several steps, do just the opposite and walk backward to where you started.
Upper body band workouts 1) Seated bicep curls
>> Sit down on a secured and stable place >> Place your band around your left knee >> Flex your left arm and slowly curl band up toward shoulder, keep elbow still and close to your body >> Slowly lower your left arm to starting position >> Repeat 8-15 times and switch arm
2) LAT PULLDOWN
>> Place your band around your wrists >> Keep your arms in front of your chest, shoulder-witdh apart >> Fully extend your arms above your head, keeping good band tension >> Slowly lower your arms to starting position >> Repeat 8-15 times
3) SINGLE ARM BAND ROW
>> Kneel down on your right knee, place your band under the center of your left foot >> Lean forward 45 degree, grab the band with your right hand >> Keep back and abs straight during the entire workout >> Slowly pull the band toward your abs >> Slowly return your arm to starting position >> Repeat 8-15 times then switch leg and arm
4) SINGLE ARM TRICEP PUSHDOWN
5) LATERAL CRAWLS
>> Grab your band with both hand >> Place and secure your left hand on your right shoulder together with one end of the band >> Keep your right elbow close to your body >> Flex your arms and slowly push downward with your right hand until fully extend >> Return your right arm to starting position >> Repeat 8-15 times and switch arms
>> Place your band around your arms >> To set up, place your hand close to each other under your shoulder and your knees under your hips. >> More advance exercisers can lift your knees off the ground while beginers can place your knees on the ground >> Move your right hand and leg together to the right then bring your left hand and leg in close to your right hand and foot >> Repeat 5-10 steps then switch side ** You can also move foward and backward for this exercise
