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Band Workout
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Take these bands on vacation or use at home when you can't make it to the gym. |
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If you need to purchase bands, call me at 518-755-4649 ($8.00 each). |
| Inspect all tubing for nicks, cuts, etc before each session. |
| Shoes required, gloves recommended. |
| For upper body, do bigger muscles first, like back, chest & shoulders before smaller muscles like bis & tris. |
| Pay equal attention to all body parts...back/front, upper/lower & left/right for balanced conditioning. |
| Do 2-3 sets of 8-15 reps for each exercise. |
| Last few reps should be HARD or the resistance is too light. |
| Rest 30 seconds between each set. |
| Keep core tight, stance firm and knees soft. |
| Use slow & controlled movements and most important, FEEL the muscle you are working. |
| Don't forget your cardio!! |
A Sample Routine:
| Exercise | Sets/Reps | Link to dictionary |
| Push-ups or Chest Press | 2 X 12 | chest |
| Flye, standing or kneeling | 2 X 12 | |
| Seated or Standing Row | 2 X 12 | back |
| Bent-over Row or One Arm Row | 2 X 12 | |
| Overhead Press | 2 X 12 | shoulders |
| Upright Row or Side Lat Raise | 1 X 12 | |
| Front Raise | 1 X 12 | |
| Reverse Flye | 1 X 12 | |
| Curls | 2 X 12 | biceps |
| Hammer Curls | 2 X 12 | |
| Dips or Overhead Extension | 2 X 12 | triceps |
| Kickbacks | 2 X 12 |
| Squats | 2 X 12 | legs |
| Good Mornings | 2 X 12 | |
| Lunges or Walking Lunges | 2 X 12 | |
| Plank | 30-60 seconds | abs |
| Kneeling or Standing Crunch | 2 X 12 | |
| Floor Crunches | 1 X 12 | |
| Reverse Crunch or Hip Thrust | 1 X 12 | |
| Short on time? Do one set of each with only 15 seconds rest in between. |
| Yes, something is better than nothing, but keep in mind that you will get better and faster results by doing 2-3 sets rather than a short quick workout. Remember...focus on the muscle you are using!!! |
Bands can be found online or at any store like Walmart.