Lunge and Curl (Biceps, thighs, glutes, balance)
Stand in a lunge position with your band securely under your front foot and arms extended by your sides.
Focus on form and quality of movement versus quantity of repetitions. Using a resistance band is different to using hand weights, so the recommended repetitions that are listed by each exercise are just guidelines.
Stop when you can no longer perform an exercise with good technique. Begin with one set of each exercise and then build to two and then three sets as your strength increases.
Before performing the band workout be sure to check for wear and tear. If there are any small tears or you see a thinning of the band, please throw the band away and use a new one.
When placing the band under your feet when standing, or under your thighs when sitting down, make sure the band is open, spread out and fully and secured.
Stand in a lunge position with your band securely under your front foot and arms extended by your sides.
Bend your knees and lower your body so that your right high is parallel to the floor. At the same time perform a bicep curl. Pause and return to starting position.
Perform 4-8 repetitions with the band under the right foot and then switch to perform 4-8 repetitions with the band under the left foot.
Sit upright with your band flat and under your thighs. Hold the band securely in each hand and bend your elbows until you feel slight tension on the band.
Contract the front of your arms, bending your elbows drawing your hands up to your shoulders. Pause and return to starting position.
Perform 8- 12 repetitions.
Wrap the band securely around your hands and extend arms overhead. Lower both arms slightly fwd. (This will reduce the stress on the shoulders) Keep the left arm straight and bend the right elbow very slightly, to place tension on the band.
Making sure the left hand does not move (stabilize the left shoulder) draw your right elbow down and towards your right rib cage. Pause and return to starting position.
Perform 8-12 repetitions with the right arm and then repeat on the opposite side.
Wrap the band securely around your left hand and hold the band in your right hand. Place your left hand on your right shoulder and place your right hand by your right hip. Hinge forward slightly form your hips (back should be neutral)
Contract the back of your right arm and extend straight behind you. Pause and return to starting position.
Perform 8-12 repetitions with the right arm and then repeat on the opposite side.
Have more length of the band to the right side and sit with the band smoothly under your thighs. Rest your left hand on your left and holding the band securely in your right hand and draw your right hand up to your shoulder.
Extend your right arm overhead. Pause and return to starting position.
Perform 8-12 repetitions with the right arm and then repeat on the opposite side.
Have more length of the band to the right side and sit with the band smoothly under your thighs. Rest your left hand on your left and holding the band securely in your right hand and extend your arm diagonally up until there is slight tension on the band.
Lift your right arm up to shoulder height. Pause and return to starting position
Perform 8-12 repetitions with the right arm and then repeat on the opposite side.
Stand in a lunge position. Place the band smoothly across your mid back and wrap the band securely around both hands Draw your hands to shoulder height.
Extend both arms forward, keeping them in line with your shoulders. Pause and return to starting position.
Perform 4-6 repetitions with the right foot forward and then 4-6 repetitions with the left foot forward.
Lie on the floor with your band placed smoothly over your hips. Hold the band securely in each hand with arms extended alongside your body. Bend both knees and place your feet hip distance apart.
Press into your heels and extend your hips towards the ceiling, making sure your hands stay by your sides. Pause and return to starting position.
Perform 8-12 repetitions.
Lie on the floor with your band resting smoothly under your mid back. Hold the band securely in each hand and bend your elbows so that your knuckles are pointing to the ceiling.
Extend your arms straight up and shoulder distance apart. Keep your hands in line with your chest. Pause and return to starting position.
Perform 8-12 repetitions.