Bodylastics User Manual 2011 Color

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GREETINGS FROM BLAKE

Congratulations on your purchase of the Bodylastics Super System. Bodylastics Strength Band Training changed my life and it’s going to change yours. First off, the Bodylastics bands really work and they deliver a first class workout for every part of your body. You’ll never have to miss a workout again. You’ll also never have to drive an hour burning your valuable gas and time to train in a dirty gym. The days of “sharing” used equipment and paying expensive gym fees are over! You can train with Bodylastics Strength Training Bands virtually anytime, anywhere. You can stay in top shape all year round and have a fabulous life. If you travel or enjoy training at home when it suits you, or you don’t have the time or money for expensive gyms and exercise machines, then Bodylastics is the greatest exercise system you will ever find! We know it is the greatest. Soon you will too. We teach you step by step how to use Bodylastics to shape up fast. DO the workouts that feel good to you and enjoy the experience. You can have a toned hard body for the price of one month at a health club with a Bodylastics workout set. If for any reason you are not satisfied with your purchase return your Bodylastics set within 90 days – no questions asked. We stand behind every Bodylastics set we sell. We make them high quality so you have the best. You can become as strong as you want to be using Bodylastics Strength Bands. Few people can curl a Bodylastics set one time. Try it. It’s like carrying around 150 pound dumbbells in your pocket. It’s one of the reasons Bodylastics Strength Bands are used by the best personal trainers in the business. Bodylastics is a complete portable gym. The first time you workout with them you won’t be able to move your arms they will be so pumped. Read every page of this book and learn how to master Bodylastics Strength Bands and build the body of your dreams. If you are a personal trainer, this book is the best reference you may ever find on the art and science of strength band training. Strength band training has been around for hundreds of years. We are proud to carry on the tradition of using one of bodybuilding’s premiere training systems and multi-angle training tools. Phenomenal results should be expected. Bodylastics can chisel out a body like nothing else. No other system – some priced as much as a car – offers the ability to train your muscles from virtually any angle with perfect smooth tension. And, there is a lot more than that. Each Bodylastics exercise demands that your core (abs, hips and lower back) and entire body tense in order to stabilize yourself as you perform a rep. What this means is that your whole body is working every time you do any Bodylastics strength band exercise. Want to throw further? Hit harder? Be faster with more power? Train with Bodylastics Strength Bands for 2 weeks and see how much stronger and faster you become. NO excuses! Enjoy your Bodylastics Strength Bands!

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QUICK START GUIDE

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LOCATE ALL OF THE COMPONENTS Check to make sure that all of the components are in the box. Since Bodylastics offers several systems please check the components in your package against the system that you ordered.

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GET FAMILIAR WITH BODYLASTICS AND COMMON EXERCISE TERMS Before you get started take a few minutes to look at pages 3-6 in the User Manual. On those pages you will find instructions on how to use the Bodylastics system and explanations of exercise terms.

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IDENTIFY YOUR FITNESS GOAL Most people fall into 2 categories. They are either looking to add muscle or they are looking to lose weight and tone up. If you are looking to add muscle, locate and follow the Bodybuilding Program on pages 21-22 of this User Manual. If you are looking to lose weight/tone up, simply follow the Circuit Training Workout on pages 18-19 of this User Manual or play the DVD or video (if ordered).

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START THE TRANSFORMATION Put on some comfortable workout clothing, sneakers, and get moving : )

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TABLE OF CONTENTS

Familiarize Yourself with Bodylastics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3-5 Familiarize Yourself with Important Exercise Terms . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 D.G.S. Technology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Success Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

PROGRAMS .

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GENERAL FITNESS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Beginner Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11-12 Intermediate Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13-14 Advanced Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15-16 BODY TONING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Circuit Training Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18-19 MUSCLE BUILDING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Bodybuilding Program 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Bodybuilding Program 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 SPECIFIC MUSCLE GROUPS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Abs Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24-25 Arms Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26-27 Back Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28-29 Chest Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Legs Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31-32 Shoulders Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 SPORTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Baseball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35-36 Golf Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37-38 Martial Arts Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39-40 Tennis Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41-42

EXERCISES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 Ab Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44-46 Arm Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47-54 Back Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55-59 Chest Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60-61 Leg Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62-67 Shoulder Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68-73

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FAMILIARIZE YOURSELF WITH BODYLASTICS Inside your Bodylastics bag you will find the following components:* Aluminum Carabiner Clips To complete our tubes we attach our amazing aluminum quick clip at each end. These clips are custom made for our workout systems, and as an industry first include the weight equivalents printed right on them.

Door Anchor In 1997 we went to the drawing board to create a new type of door anchor which would enable the bands to be safely attached to the top, side AND bottom of the door. After testing many designs we chose the one which comes with every Bodylastics system. This amazing little component will not harm your door but will help you create exercises that you never thought possible.

Heavy Duty Handles Our heavy duty handles are made with nylon or ABS inner cores and have a soft foam cover. We tested tons of handles and ended up having these custom made to work best with our systems. Each handle is extra wide (much wider than the industry standard) and includes a heavy guage O-Ring at the end, to easily accommodate multiple elastics at the same time.

Heavy Duty Ankle Straps Our padded ankle straps are about 8 inches wide and have velcro to keep them securely closed. They are designed to stay firmly in place during exercises yet allow for easy attachment and detachment to the heavy guage O ring.

Anywhere Anchor The Bodylastics Anywhere Anchor will enable you to secure your Bodylastics to almost any stationary object. It is made with ultra heavy duty multi-weave nylon webbing, stitching and neoprene. Easily secure it to medium thickness trees, poles, street signs etc..It brings a anywhere workouts to a whole other level.

Small Anywhere Anchor The Bodylastics Small Anywhere Anchor will enable you to secure your Bodylastics to smaller stationary object. It is made with ultra heavy duty multi-weave nylon webbing, stitching and neoprene. Easily secure it to poles, street signs etc..It brings a anywhere workouts to a whole other level.

* Actual product may look slightly different from photo due to product improvements. Not all sets contain all the components pictured above.

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FAMILIARIZE YOURSELF WITH BODYLASTICS MASTERING THE ELASTICS

START

FINISH

Attaching Elastics Components To attach the elastic(s) to the handles or ankle straps, simply clip the ends of the elastics to the metal rings. (Handles shown.)

Using single or multiple elastics The Bodylastics clip system enables you to change the resistance so that each muscle can be maximally challenged during your workout. You may vary the resistance by using an individual elastic or by combining multiple elastics.

Securing the Door Anchor 1. Open the door.

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2. Go behind the door and thread the loop of the anchor through the opening on the hinge side. Securely close and lock the door. 3. Open the loop of the door anchor. 4. Thread your elastic(s) through the loop of the door anchor.

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FAMILIARIZE YOURSELF WITH BODYLASTICS MASTERING THE ELASTICS

DECREASE LENGTH

INCREASE LENGTH

Adjustments for height As you use Bodylastics you may find that depending on your height you may have either too much length in the elastic or too little. Well, there is good news! There are two easy adjustments that you can make which will solve each of these issues. For people who are shorter in height you may have too much length in the elastic which can create slack. This is mainly for exercises where you must stand on the elastic. To decrease the length of the elastic simply wrap it once around one foot and then just step on it with the other the way that you normally would. For people who are taller in height you may not have enough length in the elastic which can make them a bit more difficult to stretch. This is mainly for exercises where you must stand on the elastic. To increase the length of the elastic simply step on the elastic with one foot instead of two.

Additional Band Set Up Here is a close up for the exercises with the elastic(s) wrapped around one foot when both ends are attached to one handle. To set this up correctly wrap the elastic once around your foot so that the length of the elastic(s) on both sides is even. Now clip both ends to one handle.

Attaching the Ankle Strap 1. Position the strap around the ankle with the rough side of velcro on the outside of the strap and on the outer part of ankle.

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2. Thread the strap through the metal ring Option 1: (if you have an ankle strap with an O-ring and a rectangular metal ring) Thread the rough side of velcro through the rectangular ring and then pull back Option 2: (if you have an ankle strap with only an O-ring) Thread the rough side of the velcro through the O-ring 3. Stick the soft side securely to the rough side. 4. Check to make sure that the strap is securely attached

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FAMILIARIZE YOURSELF WITH IMPORTANT EXERCISE TERMS MASTERING THE ELASTICS

PARALLEL

PERPENDICULAR

Body Positioning Many exercises refer to specific body parts being parallel or perpendicular to the floor. Here are examples in relation to the upper arm:

Upper Arm parallel to the floor

Floor



LENGTHEN SHORTEN

Repetition Every time that you lengthen and then shorten a muscle. Photo Example: Biceps

Set A series of repetitions performed in succession. For example, twelve repetitions, one after another, will make one set of twelve repetitions.

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Upper Arm perpendicular to the floor

Floor

D.G.S. TECHNOLOGY Each of the Bodylastics resistance bands come with Bodylastics DGS Anti-Snap Technology.

What is D.G.S. anti-snap technology? Simply stated, it is a ridiculously strong internal “brake” system, which is designed to prevent the # 1 cause of elastic snaps, overstretching. D.G.S. stands for Distance Governor Safety and its purpose is to stop the band from stretching to a point where it will be come damaged and then eventually break/snap.

How does it work? D.G.S. works by using a super strong “inner cord” that prevents a band from stretching beyond it’s capabilities. This is no piece of yarn, the inner cord that lives inside of every Bodylastics band is braided material which has a minimal tensile strength of 150 lbs - that’s some serious stopping power! The cord is about four times the length of every band and is securely attached at the ends. When the inner cord is fully elongated it stops like a rope, which then pulls on the bands internal structure stopping it cold.

Will I feel it? If you are using your Bodylastics bands properly, within the “safety zone” you will never know that the D.G.S. is there. However, if you try to stretch a Bodylastics resistance band beyond its capabilities YOU WILL KNOW IT. These bands actually give you feedback. It’s almost like our bands are telling you “hey back off a bit! You are about to damage me and I will NOT let you do that”.

Will it limit my workout? Absolutely not! We chose a length for the inner cord that would enable the user to perform the best exercises without limitation. It was actually a challenge to determine the right length that would take advantage of D.G.S. without sacrifice, but we found it!

Are D.G.S. bands snap proof? No, we cannot make that claim, but they are about as close as you are going to get. The bottom line is that you would have to be REALLY TRYING to break these bands to make that happen. I mean seriously, if you are towing your car with these you may snap them, however, if you are properly using your D.G.S. bands the chances are close to zero. Don’t forget, each and every band has stopping power of at least 150 lbs, however, as you combine them the number keeps going up.

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SUCCESS TRAINING

People always ask, “do the bands really work as well as expensive machines and free weights? Can I really get fit and built with them? Can I become very firm and muscular and not have to drive to the gym every day?” The answer to every one of those questions is YES! Professional strength bands, which cost as little as pair of sneakers or a 45 pound Olympic plate, offer a comparable workout to free weights and machines, and in many ways a SUPERIOR workout! The angles that are possible with the bands are unmatched by gravity bound equipment.

Strength Band training in various forms has been around for hundreds of years. It has had different names like “strand pulling” and “cable exercise” but basically it hasn’t changed much since archers started pulling on heavy bows to shoot farther. That is until now. In the 21st century (we now live like the Jetsons), space age rubber has allowed equipment manufacturers and athletes to rediscover the unique nature of strength band training. The development of high tension rubber strength bands makes new and amazing exercises possible – exercises never dreamed about by people pulling on steel spring cable sets in the 1970s. Besides the obvious portability and low cost (almost everyone can afford them), strength bands are unique in that the athlete is no longer locked into a range of motion using the laws of gravity. Unlike free weights and pulley machines, which are bound by the laws of gravity (straight up and down), the angles and range of motion available with strength bands is almost unlimited. It’s one of the reasons why they are so popular with athletes. You can move them quickly and replicate athletic movements like punching or swinging a baseball bat. What this means is that you can transfer strength built with bands directly to “real world” athletic movements like throwing in baseball or kicking in martial arts. Bands move the way you do.

By training at home the average person will save themselves 288 hours of free time in one year. Strength band resistance training offers a “built in” tension that exceeds anything offered by a dumbbell or pulley system. In a word...it’s SMOOTH. In fact band training is THE SMOOTHEST “pulley” in the world. As your muscles contract they become shorter and stronger. The force at the end of a muscular contraction is much greater than at the beginning. As you contract against the bands the resistance increases as you contract (the greater the distance the band is stretched the more tension is generated). It’s a perfect match for the way your muscles really work.

The workout offered by a variable resistance system like the Bodylastics Bands is unlike any other form of training. With strength bands you get a greater contraction generating greater force which means more intense workouts, all leading to a more muscular and leaner body. In just one workout with Bodylastics you will know what I am talking about.

You will save, on average, $720 a year by training at home and not going to the gym. In 10 years that is $7,200. Setting up a training program is easy. This book is designed to show you how to perform many types of exercises and give you ideas on how to create your own personal program. Do the exercises you like, and keep your workouts fun. Build up slowly but don’t be afraid to work out hard either. No matter how you break up your weekly exercise program you must exercise progressively, which means doing a little more each time you train. Always strive to add some repetitions or resistance to all your exercises. Even if it is only one rep, it is proof you got stronger. If you add a rep to every exercise every week, in 10 weeks you are up to some serious reps! Add the yellow band to all your exercises. Even a tiny increase in resistance (yes big guys I am talking to you) means greater strength down the road. Don’t just go through the motions when you exercise with your strength bands. Work to improve! Apply focus and effort. One 30 minute workout a week done with diligence and dedication can dramatically change your body in just a few weeks. I know, I did it, and so can you. You never have to miss a workout. Missing workouts is the one thing that derails peoples progress. With a set of Bodylastics in your home, desk drawer or suitcase you can workout anytime, anywhere. Trapped at the airport? Sitting in a hotel room or office? Waiting for pizza delivery? Take out your Bodylastics and workout for 15 minutes. Stay in EXCELLENT shape forever!

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PROGRAMS

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General Fitness Are you looking for a simple, all around full body strength training workout? The General Fitness Programs are a great place to begin. Start with the Beginner Program and then progress to the Intermediate and Advanced Programs.

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GENERAL FITNESS BEGINNER PROGRAM General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 1 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Two Legged Water Ski Squat Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now, grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: As you perform this exercise keep your chest up, stomach tight and arms straight out, parallel with the floor. As you squat down try to sit back into your heels as though you were going to sit down in a chair. Stop squatting when your thighs are parallel with the floor.

(2) Seated Floor Back Row (Legs Straight) Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit 3 to 4 feet from the door while facing the door. Movement: While you are performing this exercise keep your back straight, head straight and chest up. As you pull the handles back keep your arms in tight to your body and your forearms parallel with the floor. Point(s) to Remember: Try to grip the handles loosely.

(3) Stability Ball or Chair Two Arm Chest Press Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now sit on the ball or chair 3 to 4 feet away from the door with your back to the door. Movement: For this exercise keep your back straight, head straight and chest up. Try to keep your elbows at shoulder height. As you push forward, your hands should move out and together. On the way back, stop your arms when your elbow is even with your shoulder. 11

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GENERAL FITNESS BEGINNER PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(4) Front Shoulder Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand. Movement: For this exercise bend your legs slightly and keep your back straight, head straight and stomach tight. Your arms should stay straight and about 12 inches apart. Raise your arms until your upper arms are parallel with the floor.

(5) Kneeling Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now kneel, facing the door about one foot away from the door and grip a handle in each hand. Movement: For this exercise kneel down and keep your back straight, head straight, chest up and stomach tight. Your upper arms should be perpendicular to the floor, elbows stationary, and your palms facing down. As you push the handles down and straighten your arms, your hands should be shoulder width apart. Point(s) to Remember: It is very important during this exercise that your elbows stay tight in to your body and do not move forward or back during the movement.

(6) Standing Alternating Biceps Curl Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now take a handle in each hand and face your palms up. Movement: For this exercise keep your back straight, head straight, chest up and stomach tight. Now raise the handle and bend each arm individually until your hand is at chest height. Point(s) to Remember: Concentrate on keeping your elbows stationary and tight against your body so that they do not move forward or back.

(7) Stability Ball or Chair Ab Crunch Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now sit on the stability ball or chair about a foot away from the door with your back to the door. Movement: Start this exercise sitting up straight with your hands tight to your chest. While keeping your hands in place crunch down until your hands are touching the top of your thighs.

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GENERAL FITNESS INTERMEDIATE PROGRAM General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Traditional Squat Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now squat down as if you’re sitting in a chair, grip a handle in each hand and raise the handles up to your shoulders. Movement: With your back straight, head straight, chest up, and elbows back, stand up against the resistance until your legs are almost totally straight.

(2) Reverse Forward Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at top of the door and attach each end of the elastic(s) to a handle. Now grip a handle with each hand and stand 3 to 4 feet from the door while facing the door. Movement: For this exercise keep a slight bend in your knees, your chest up and head straight. Start with your upper arm parallel with the floor. Now pull your arms down until they are at your sides.

(3) Standing One Arm Chest Fly Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and stand 3 to 4 feet away from the door with your side to the door. Movement: During this exercise keep your back straight, head straight and chest up. With a slight bend in your arm bring your arm across your body, from out to the side to just past the middle of your chest.

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GENERAL FITNESS INTERMEDIATE PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(4) Standing Lateral Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand and stand up straight. Movement: For this exercise keep your back straight, head straight and stomach tight. With your arms slightly bent and palms facing in and at your sides, raise your arms straight out until your elbows are at shoulder height.

(5) Two Arm Triceps Kickback Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach each end of the elastic(s) to a handle. Now take a handle in each hand and stand 3 to 4 feet away from the door. Movement: While performing this exercise keep your back flat and a slight bend forward at your waist. While keeping your upper arm parallel with the floor and your elbows stationary, push back and straighten your arms. Point(s) to Remember: To isolate the muscle it is important that your elbows do not move up and down.

(6) Standing Biceps Curl (High) Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand about 3 to 4 feet away from the door, facing the door Movement: During this exercise keep your back straight, head straight, stomach tight and a slight bend in your legs. With your upper arms parallel with the floor bend each arm separately until your hand is by your ear.

(7) Kneeling Ab Crunch (Handles) Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now kneel down about a foot from the door facing the door. Next, grab a handle with each hand. Movement: While performing this exercise keep your back straight, head straight and chest up. With your upper arms perpendicular to the floor crunch down and bend your waist until your elbows are by your knees. Point(s) to Remember: As you crunch down try to keep your arms and hands frozen in place. This will help to isolate the abs (stomach) muscles.

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GENERAL FITNESS ADVANCED PROGRAM General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength & Musculature - 8 to 12 reps Body Toning - 15 to 18 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Lunge Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) with your front foot. Now lower your body straight down until your front thigh is almost parallel with the floor. Next, grip a handle in each hand and raise your hands up to shoulder height. Movement: With your back straight, head straight, elbows back, and chest up raise your body and straighten your front leg.

(2) Forward Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at shoulder height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: For this exercise use a wide stance and bend your legs for stability. Keep your back straight, head straight and chest up. With your arms straight out in front of you and parallel with the floor, push the handles down and back, bringing your hands on the top of your thighs.

(3) Standing Two Arm Chest Press (Low) Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand, face your palms down and stand 3 to 4 feet away from the door with your back to the door. Movement: For this exercise stand with one foot in front and keep your back straight, chest up and head straight. Now, while holding the handles so that the elastics are below your wrist, push forward, up and together until your hands are at eye level. 15

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GENERAL FITNESS ADVANCED PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(4) Stability Ball or Chair Shoulder Press Set Up: While sitting on the physioball or chair secure your feet on the elastic(s) a little wider than shoulder width apart. Movement: While performing this exercise keep your head straight, back straight and chest up. As you push the handles up bring your hands together. Stop on the way down when your upper arm is parallel with the floor.

(5) Overhead Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and turn around so that your back is to the door and your back foot is about 12 inches from the door. Movement: For this exercise keep your chest up, back flat and a slight bend in your waist. With your elbows stationary by your forehead straighten your arms out over you head. Point(s) to Remember: Try to keep your elbows in place and not let them move up or down.

(6) Standing One Arm Forward Biceps Curl Set Up: Wrap the elastic(s) once around the foot that is on the same side of your active arm and the attach both ends of the elastic(s) to 1 handle. Now grip the handle with your active arm.

For information on wrapping the elastic around your foot refer to page 5.

Movement: While you perform this exercise keep your back flat and head straight. With your upper arm perpen-dicular to the floor and your elbow stationary, raise the handle and bend your arm until your hand is at chest height.

(7) Standing Ab Twist Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach both ends of the elastic(s) to one handle. Now stand about 3 to 4 feet away from the door with your side facing the door. Next, grip the handle with both hands. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your arms in tight to your body and the handle lined up with the middle of your chest, twist your upper body away from the door and tension until your body naturally stops.

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Body Toning Are you looking to lose weight, burn fat and tone up quick? If you answered yes then this is the workout program for you! Since we created the Bodylastics Circuit Training Workout in 2001, we have literally helped thousands of people lose weight and reshape their bodies. This workout combines strength band exercises with cardiovascular moves to create a full body workout that takes about 10 minutes. It is the written form of the workout, which is highlighted on the Bodylastics DVD.

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CIRCUIT TRAINING PROGRAM There are many of you out there (new parents especially) who just do not have a great deal of time to workout. Therefore, you need routines that are short and sweet. One of the best ways to get a short and sweet workout is with circuit training. Circuit training is a combination of aerobics/cardio and resistance training. You will be able to tone up and burn fat at the same time. However, you must move quickly between exercises. Unlike a regular gym workout you must keep the time in between exercises to the bare minimum. Normally you should try to work the larger muscle groups first and the smaller ones last. However, when you perform a circuit workout you want it to flow as easy and fast as possible.

1. TRADITIONAL SQUAT (p.63)

2. CARDIO

3. BENT OVER ONE ARM ROW (p.58)

perform your cardio move for 30 seconds

11. STANDING LATERAL RAISE (p.69)

4. CARDIO

5. LUNGE (p.63)

perform your cardio move for 30 seconds

12. CARDIO

13. RESISTED PUSHUP (p.60)

perform your cardio move for 30 seconds

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14. CARDIO

perform your cardio move for 30 seconds

CIRCUIT TRAINING PROGRAM General Information

Program Guidelines

Making Progress

Perform the exercises in their numerical order. When you have completed exercise 17, you have completed one circuit. For the cardio movement you can do any one of the following:

Frequency: 3 to 5 x per week

Beginner: Walking in place

Estimated Workout Time:10-12 minutes not including the warm up and cool down

After you have completed one full circuit, see how you feel. If you can, try to complete another 2 circuits. The ultimate goal over time is to complete 3 full circuits while performing the advanced cardio option.

Intermediate: Jumping jacks, jogging in place Advanced: Jumping side to side with feet together or forwards and back

6. CARDIO

Warm Up Time: Start with 5 minutes – this can be riding an exercise bike, treadmill, jumping jacks, jogging or walking in place

Reps:15 reps per every exercise Cool Down Time:5 minutes – this can be riding an exercise bike, treadmill, jumping jacks, jogging or walking in place

7. STANDING ONE ARM TRICEP EXTENSION (p.54)

9. STANDING BICEPS CURL (p.48)

16. CARDIO

17.CRUNCH (p.45)

perform your cardio move for 30 seconds

10. CARDIO

perform your cardio move for 30 seconds

perform your cardio move for 30 seconds

perform your cardio move for 30 seconds

15. LAYING BACK EXTENSION (p.59)

8. CARDIO

18. FINISH

perform your cardio move for 30 seconds

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Muscle Building Build muscle with strength bands? Definitely! You can use Bodylastics the same way that you use free weights. Remember, it is very important that you add reps or resistance every week to shock your muscles. The two programs on the following pages are great for packing on muscle. If you are interested in bodybuilding, there are two great routines that you can follow. The key here is to walk the fine line so that you are working each muscle group frequently enough so that it grows, yet not too often where you are overtraining. Overtraining is the most common mistake when it comes to people who want to gain muscle. The theory use to be more is better but in recent years the thinking has changed. As you work your muscles against resistance the muscles develop microscopic tears in the muscle tissue. You MUST rest the muscles enough after each workout so that the muscle fibers can repair completely. When the muscles heal, they create a stronger and larger muscle. One thing that you will notice in these programs is that there is very little cardio, if any at all. The reason for that is that cardio burns and eats muscle tissue. If you still want to do cardio on your “off” days try to keep your heart rate at 115 to 120 beats per minute.

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BODYBUILDING PROGRAM 1

General Guidelines Rep Range: 8 to 12 Sets: 3 sets per exercise Time in Between Sets: 45 seconds to one minute The first routine that I will show you I got from a past Mr. America and Mr. Universe. It enables you to work each muscle group 3 times over a 2 week span. Once again, you must walk that fine line. Training each muscle group 3 times every 2 weeks is a great way to walk that line. Don’t forget, you must also increase reps or resistance a little each week. This will force your muscles to adapt and grow. This program splits the muscle groups of the body over 3 workouts. Here are the workouts and suggested exercises to perform:

Workout 1

Workout 2

Workout 3

Chest - Exercises: Resisted Pushup, One Arm Chest Fly

Back - Exercises: Overhead Back Pull, Seated Back Row, Good Mornings

Legs - Exercises: Squats, Lunges, Laying Hamstrings Curl, Standing Calf Raises

Triceps - Exercises: Kneeling Triceps Extension, Two Arm Triceps Kickback

Shoulders - Exercises: Front Shoulder Raise, Standing Lateral Raise, Shrugs, Seated Rear Shoulder Pull

Biceps - Exercises: Standing Biceps Curl, One Arm Preacher Curl

Abs - Exercises: Resisted Crunch, Standing Ab Twist

Now here is how your should split the workouts over a 2 week period:

Monday

Tuesday

Wednesday

Week 1 Thursday

Workout 1

Workout 2

Workout 3

Off

Workout 1

Workout 2

Off

Friday

Saturday

Sunday

Workout 3

Off

Off

Monday

Tuesday

Wednesday

Week 2 Thursday

Workout 3

Off

Workout 1

Workout 2

Friday

Saturday

Sunday

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BODYBUILDING PROGRAM 2

General Guidelines Rep Range: 8 to 12 Sets: 3 sets per exercise Time in Between Sets: 45 seconds to one minute Similar to Program 1, Program 2 is spread over a 2 week cycle as well and works each muscle group 3 times every 2 weeks. However, it’s a bit more difficult because instead of splitting the muscle groups of the body over 3 workouts, it splits them into 2 workouts. Here are the workouts and suggested exercises to perform:

Workout 1

Workout 2

Chest - Exercises: Resisted Pushup, One Arm Chest Fly Shoulders - Exercises: Front Shoulder Raise, Standing Lateral Raise, Shrugs, Seated Rear Shoulder Pull

Legs - Exercises: Squats, Lunges, Laying Hamstrings Curl, Standing Calf Raises Back - Exercises: Overhead Back Pull, Seated Back Row, Good Mornings

Triceps - Exercises: Kneeling Triceps Extension, Two Arm Triceps Kickback

Abs - Exercises: Resisted Crunch, Standing Ab Twist

Biceps - Exercises: Standing Biceps Curl, One Arm Preacher Curl

Now here is how your should split the workouts over a 2 week period:

Monday

Tuesday

Wednesday

Week 1 Thursday

Workout 1

Off

Workout 2

Off

Workout 1

Off

Off

Friday

Saturday

Sunday

Workout 2

Off

Off

Monday

Tuesday

Wednesday

Week 2 Thursday

Workout 2

Off

Workout 1

Off

Friday

Saturday

Sunday

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Specific Muscle Groups Do you have specific groups which need work? On the following pages you will find programs that target specific areas on your body.

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ABS PROGRAM The abs are a difficult muscle group to sculpt and shape. We recommend that you perform the exercises in a circuit, so do one set of an exercise and then move on to the next exercise. When you have completed all of the exercises you have completed one circuit.

General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 1 per exercise – perform exercises in a circuit Reps Per Set: Each set should be high at about 25

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Stability Ball or Chair Ab Crunch Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now sit on the stability ball or chair about a foot away from the door with your back to the door. Movement: Start this exercise sitting up straight with your hands tight to your chest. While keeping your hands in place, crunch down until your hands are touching the top of your thighs.

(2) Resisted Side Bends Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach both ends of the elastic(s) to one handle. Now stand about a foot away from the door and turn your body so that your side is facing the door. Next, grip the handle with one hand. Movement: For this exercise keep your back straight, head straight and take a wide stance. With your arm straight and about 2 feet out from your hip, bend to the side from your waist, away from the door and tension. Point(s) to Remember: While you bend to the side try to keep your legs frozen in place. This will help to isolate your oblique muscles.

(3) Standing Ab Twist Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach both ends of the elastic(s) to one handle. Now stand about 3 to 4 feet away from the door with your side facing the door. Next, grip the handle with both hands. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your arms in tight to your body and the handle lined up with the middle of your chest, twist your upper body away from the door and tension until your body naturally stops. 24

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ABS PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(4) Low High Wood Chop Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach both ends of the elastic(s) to one handle. Now stand about a foot away from the door and turn your body so that your side is facing the door. Next, grip the handle with both hands. Movement: As you perform this exercise keep your chest up. With your elbows only slightly bent pull up and across your body until your hands are at eye level.

(5) High Low Wood Chop Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now stand about a foot away from the door and turn your body so that your side is facing the door. Next, grip the handle with both hands. Movement: During this this exercise keep your chest up. Now with your elbows only slightly bent pull down and across your body until your hands are by your outer thigh.

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ARMS PROGRAM General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines

Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength & Musculature - 8 to 12 reps Body Toning - 15 to 18 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Overhead Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and turn around so that your back is to the door and your back foot is about 12 inches from the door. Movement: For this exercise keep your chest up, back flat and a slight bend in your waist. With your elbows stationary by your forehead straighten your arms out over you head. Point(s) to Remember: Try to keep your elbows in place and not let them move up or down.

(2) Standing Forward Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at eye level and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and turn around so that your back is to the door and your back foot is about 12 inches from the door. Movement: During this exercise keep your back straight, head straight and chest up. While keeping your upper arm parallel with the floor and your hands shoulder width apart, straighten your arms and push the handles right out in front of you. Point(s) to Remember: It is important during this exercise to keep your elbows stationary – do not move them up or down as you straighten and bend your arms.

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ARMS PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(3) Two Arm Triceps Kickback Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach each end of the elastic(s) to a handle. Now take a handle in each hand and stand 3 to 4 feet away from the door. Movement: While performing this exercise keep your back flat and a slight bend forward at your waist. While keeping your upper arm parallel with the floor and your elbows stationary, push back and straighten your arms. Point(s) to Remember: To isolate the muscle it is important that your elbows do not move up and down.

(4) Standing Biceps Curl Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now take a handle in each hand stand up straight and face your palms up. Movement: For this exercise keep your back straight, head straight, chest up and stomach tight. As you bend your arms and raise your hands try to keep your elbows stationary at your sides. Stop bending your arm when your hands are at chest height.

(5) Standing Biceps Curl (High) Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand about 3 to 4 feet away from the door, facing the door. Movement: During this exercise keep your back straight, head straight, stomach tight and a slight bend in your legs. With your upper arms parallel with the floor bend each arm separately until your hand is by your ear.

(6) One Arm Preacher Curl Set Up: Wrap the elastic(s) once around the foot on the same side of your active arm and the attach both ends of the elastic(s) to 1 handle.

For information on wrapping the elastic around your foot refer to page 5.

Movement: While you perform this exercise keep your back flat, head straight and chest up. Keep your nonworking arm across your body with the back of your hand stabilizing your elbow. Now raise the handle and bend your arm until the handle is at chest height.

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BACK PROGRAM General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Seated Floor Back Row (Legs Straight) Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit 3 to 4 feet from the door while facing the door. Movement: While you are performing this exercise keep your back straight, head straight and chest up. As you pull the handles back keep your arms in tight to your body and your forearms parallel with the floor. Point(s) to Remember: Try to grip the handles loosely

(2) Reverse Forward Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at top of the door and attach each end of the elastic(s) to a handle. Now grip a handle with each hand and stand 3 to 4 feet from the door while facing the door. Movement: For this exercise keep a slight bend in your knees, your chest up and head straight. Start with your upper arm parallel with the floor. Now pull your arms down until they are at your sides.

(3) One Arm Kneeling Lat Pull Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now grip the handle with 1 hand and kneel 1 foot away from the door while facing the door. Movement: For this exercise kneel down close to the door and keep your back straight, head straight and chest up. With a loose grip on the handle, pull down until the handle is just below your shoulder and your upper arm is perpendicular to the floor. 28

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BACK PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(4) Side Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now grip the handle and stand with your side to the door 3 to 4 feet from the door. Movement: During this exercise keep your head straight, back straight and stomach tight. With a slight bend in your arm and your elbow out to the side at shoulder level, pull your arm down until the handle is by your hip.

(5) Good Mornings Set Up: Attach each end of the elastic(s) to an ankle strap. Shorten the elastic by wrapping it one time around one foot and then stand on the elastic with the other foot. Now bend down and slip your hands into the ankle straps and secure them around your wrists.

For information on wrapping the elastic around your foot refer to page 5.

Movement: During this exercise stand with legs slightly bent, your back flat and chest up. Now raise your body until you are standing up straight with your hands by your hips.

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CHEST PROGRAM General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Standing One Arm Chest Fly Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and stand 3 to 4 feet away from the door with your side to the door. Movement: During this exercise keep your back straight, head straight and chest up. With a slight bend in your arm bring your arm across your body, from out to the side to just past the middle of your chest.

(2) Resisted Pushup Set Up: Wrap the elastics(s) around your body so that the elastic(s) are around your back and the handles are in your hands. Now lay on the floor and place your palms over the elastics(s) so that there is no slack. Movement: For this exercise keep back straight, legs straight and head straight. Now with your buttocks up and your toes set on the floor, push off the floor and raise your body until your arms are straight.

(3) Standing Two Arm Chest Press (Low) Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand, face your palms down and stand 3 to 4 feet away from the door with your back to the door. Movement: For this exercise stand with one foot in front and keep your back straight, chest up and head straight. Now, while holding the handles so that the elastics are below your wrist, push forward, up and together until your hands are at eye level.

(4) One Arm Chest Press Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and stand 3 to 4 feet away from the door with your back to the door. Movement: For this exercise use a wide stance and bend your legs. Start with your arm bent, elbow by your side and palm facing in. Now, in one motion push with one arm across your body until your arm is straight at chest height and your palm is facing down. 30

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LEGS PROGRAM General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Leg Extension Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Now attach an ankle strap to each leg and place a chair over the elastic(s) 3 to 4 feet away from the door so that you are sitting with your back to the door. Movement: While performing this exercise keep your chest up, head straight and hold the bottom of the chair for stability. Straighten each leg individually and try to push from your ankle.

(2) Traditional Squat Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now squat down as if you’re sitting in a chair, grip a handle in each hand and raise the handles up to your shoulders. Movement: With your back straight, head straight, chest up, and elbows back, stand up against the resistance until your legs are almost totally straight.

(3) Hip Extension Set Up: Secure the elastic(s) to the door with the door anchor at about shin height and attach both ends of the elastic(s) to 1 ankle strap. Now secure the ankle strap around one ankle and stand 3 to 4 feet away from the door while facing the door. Place a chair beside you to use for balance. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your working leg straight, push your leg back squeezing your buttock until your leg is slightly past your body. Point(s) to Remember: As you are pushing back try to push from your heel. 31

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LEGS PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(4) One Legged Laying Leg Curl Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Now secure the ankle straps around your ankles and lay on the floor 3 to 4 feet from the door facing away from the door. Movement: As you perform this exercise keep your buttocks down and your back flat. Now, while laying flat on the floor, raise and bend 1 leg at a time with your heel moving towards your buttocks. Point(s) to Remember: If you find that you are tensing your feet and calves as you bend each leg, simply point your toes.

(5) Standing Calf Raise Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 2 to 3 feet away from the door with your back to the door. Movement: While performing this exercise keep your back straight, head straight and stomach tight. With your hands set by your shoulders, raise your heels off the floor until you cannot get any higher on your toes.

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SHOULDERS PROGRAM General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max.

MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Front Shoulder Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand. Movement: For this exercise bend your legs slightly and keep your back straight, head straight and stomach tight. Your arms should stay straight and about 12 inches apart. Raise your arms until your upper arms are parallel with the floor.

(2) Standing Lateral Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand and stand up straight. Movement: For this exercise keep your back straight, head straight and stomach tight. With your arms slightly bent and palms facing in and at your sides, raise your arms straight out until your elbows are at shoulder height.

(3) Stability Ball or Chair Wide Rear Shoulder Pull Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit on the ball or chair 3 to 4 feet away from the door while facing the door. Movement: For this exercise keep your back straight, head straight and chest up. As you pull back try to keep your elbows slight bent and at shoulders height. Point(s) to Remember: To really isolate the muscle try to grip the handles loosely.

(4) Rotator Cuff Two arm up rotation Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: For this exercise keep your back straight, head straight and stomach tight. Your arms should be straight out in front at shoulder height and palms facing down. Now pull your arms up and back until your elbows are in line with your shoulder, your upper arm is parallel with the floor, and your forearms are perpendicular to the floor. 33

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Sports Do you want to excel in a certain sport? You will need a great program to get your body ready. The programs pages 35-42 are for four specific sports. If you follow and perform them with consistency, you will be amazed at how your ability will improve.

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BASEBALL PROGRAM For this program, as with many of the sports, you are going to want to keep your number of reps high so that you increase your speed and strength without losing flexibility.

General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: 15 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Rotator Cuff Side Pull Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle with your outside arm and stand 3 to 4 feet away from the door with your side to the door. Movement: For this exercise keep your head straight, chest up and stomach tight. With your upper arm perpendicular to the floor and your lower arm parallel with the floor, rotate your arm out against the resistance until it cannot rotate any further.

(2) Front Shoulder Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand. Movement: For this exercise bend your legs slightly and keep your back straight, head straight and stomach tight. Your arms should stay straight and about 12 inches apart. Raise your arms until your upper arms are parallel with the floor.

(3) Rotator Cuff One Arm Up Rotation Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle and stand 3 to 4 feet away from the door while facing the door. Movement: For this exercise keep your head straight, chest up and stomach tight. With your arm bent at a 90 degree angle and upper arm parallel with the floor, rotate your arm up against the resistance until your forearm is perpendicular to the floor.

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BASEBALL PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(4) High Low Wood Chop Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now stand about a foot away from the door and turn your body so that your side is facing the door. Next, grip the handle with both hands. Movement: During this this exercise keep your chest up. Now with your elbows only slightly bent pull down and across your body until your hands are by your outer thigh.

(5) Low High Wood Chop Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach both ends of the elastic(s) to one handle. Now stand about a foot away from the door and turn your body so that your side is facing the door. Next, grip the handle with both hands. Movement: As you perform this exercise keep your chest up. With your elbows only slightly bent pull up and across your body until your hands are at eye level.

(6) Standing Ab Twist Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach both ends of the elastic(s) to one handle. Now stand about 3 to 4 feet away from the door with your side facing the door. Next, grip the handle with both hands. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your arms in tight to your body and the handle lined up with the middle of your chest, twist your upper body away from the door and tension until your body naturally stops.

(7) Standing Side Shuffle Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: During this exercise keep your chest up, head straight and your legs bent. With your arms straight out in front of you and your body in a seated squat position, shuffle with little steps from side to side.

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GOLF PROGRAM For this program, as with many of the sports, you are going to want to keep your number of reps high so that you increase your speed and strength without losing flexibility.

General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week example Mon, Wed, Fri Sets: 3 per exercise Reps Per Set: 15 to 18 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Cross Body Triceps Extension (High) Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now stand about 3 feet away from the door with your side facing the door. Next, grip the handle with your palm facing towards your body. Movement: For this exercise keep your head straight, chest up and stomach tight. With your hand starting up at your opposite chest simultaneously straighten your arm and push out to the side until your elbow and hand are both inline with your shoulder.

(2) Standing Ab Twist Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach both ends of the elastic(s) to one handle. Now stand about 3 to 4 feet away from the door with your side facing the door. Next, grip the handle with both hands. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your arms in tight to your body and the handle lined up with the middle of your chest, twist your upper body away from the door and tension until your body naturally stops.

(3) Standing Biceps Curl Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now take a handle in each hand stand up straight and face your palms up. Movement: For this exercise keep your back straight, head straight, chest up and stomach tight. As you bend your arms and raise your hands try to keep your elbows stationary at your sides. Stop bending your arm when your hands are at chest height. 37

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GOLF PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(4) Standing One Arm Chest Fly Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and stand 3 to 4 feet away from the door with your side to the door. Movement: During this exercise keep your back straight, head straight and chest up. With a slight bend in your arm bring your arm across your body, from out to the side to just past the middle of your chest.

(5) Squatted Back Row Set Up: Secure the elastic(s) to the door with the door anchor at waist height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and squat 3 to 4 feet from the door while facing the door. Movement: During this exercise stay in a squatting position with your head straight and chest up. With a relaxed grip on the handles, your arms tight to your body, and your forearms parallel with the floor, pull the handles until your hands are by your chest. Point(s) to Remember: To better isolate the intended muscle, hold the handles with a loose grip.

(6) Stability Ball or Chair Two Arm Chest Press Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now sit on the ball or chair 3 to 4 feet away from the door with your back to the door. Movement: For this exercise keep your back straight, head straight and chest up. Try to keep your elbows at shoulder height. As you push forward, your hands should move out and together. On the way back, stop your arms when your elbow is even with your shoulder.

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MARTIAL ARTS PROGRAM The repetition range for the Martial Arts program is a bit different from the rest. For this program you will want to use the Jettison technique.

General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: 5 to 8 repetitions with a lot of resistance and then lower the resistance and complete an additional 25 to 30 repetitions, or until failure

Making Progress

MUSCLES WORKED

START

Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. EXERCISE DETAILS

FINISH

(1) Standing Ab Twist Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach both ends of the elastic(s) to one handle. Now stand about 3 to 4 feet away from the door with your side facing the door. Next, grip the handle with both hands. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your arms in tight to your body and the handle lined up with the middle of your chest, twist your upper body away from the door and tension until your body naturally stops.

(2) One Leg Resisted High Kick Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of th door and attach each end of the elastic(s) to an ankle strap. Now place one ankle strap around your kicking ankle and attach the other to the loop of the door anchor. Next stand 4 to 5 feet away from the door with your back to the door. Movement: Start by standing with your back to the door. Now simultaneously turn and pivot your non kicking foot while you kick up and out in front of you.

(3) One Arm Forward Punch Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and stand 3 to 4 feet from the door with your back to the door. Movement: For this exercise stand with one foot in front and your hands up by your face. Start with the palm of your punching arm facing in. Now with the handle in your hand, punch straight and forward until your arm is almost straight. As you punch rotate the palm to face the floor. 39

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MARTIAL ARTS PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(4) Front Shoulder Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand. Movement: For this exercise bend your legs slightly and keep your back straight, head straight and stomach tight. Your arms should stay straight and about 12 inches apart. Raise your arms until your upper arms are parallel with the floor.

(5) Standing Lateral Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand and stand up straight. Movement: For this exercise keep your back straight, head straight and stomach tight. With your arms slightly bent and palms facing in and at your sides, raise your arms straight out until your elbows are at shoulder height.

(6) Rear Wide Shoulder Pull Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: While you perform this exercise keep your chest up, head straight and legs slightly bend. With your arms straight and elbows at shoulder height move the handles from out in front of your body to directly out to the side.

40

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TENNIS PROGRAM For this program, as with many of the sports, you are going to want to keep your number of reps high so that you increase your speed and strength without losing flexibility.

General Information Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

Program Guidelines Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: 15 reps

Making Progress Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(1) Standing One Arm Chest Fly Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and stand 3 to 4 feet away from the door with your side to the door. Movement: During this exercise keep your back straight, head straight and chest up. With a slight bend in your arm bring your arm across your body, from out to the side to just past the middle of your chest.

(2) Overhead Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and turn around so that your back is to the door and your back foot is about 12 inches from the door. Movement: For this exercise keep your chest up, back flat and a slight bend in your waist. With your elbows stationary by your forehead straighten your arms out over you head. Point(s) to Remember: Try to keep your elbows in place and not let them move up or down.

(3) Stability Ball or Chair Wide Rear Shoulder Pull Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit on the ball or chair 3 to 4 feet away from the door while facing the door. Movement: For this exercise keep your back straight, head straight and chest up. As you pull back try to keep your elbows slight bent and at shoulders height. Point(s) to Remember: To really isolate the muscle try to grip the handles loosely. 41

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TENNIS PROGRAM MUSCLES WORKED

START

FINISH

EXERCISE DETAILS

(4) Rotator Cuff One Arm Up Rotation Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle and stand 3 to 4 feet away from the door while facing the door. Movement: For this exercise keep your head straight, chest up and stomach tight. With your arm bent at a 90 degree angle and upper arm parallel with the floor, rotate your arm up against the resistance until your forearm is perpendicular to the floor.

(5) High Low Wood Chop Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now stand about a foot away from the door and turn your body so that your side is facing the door. Next, grip the handle with both hands. Movement: During this this exercise keep your chest up. Now with your elbows only slightly bent pull down and across your body until your hands are by your outer thigh.

(6) Standing Side Shuffle Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: During this exercise keep your chest up, head straight and your legs bent. With your arms straight out in front of you and your body in a seated squat position, shuffle with little steps from side to side.

(7) Standing Ab Twist Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach both ends of the elastic(s) to one handle. Now stand about 3 to 4 feet away from the door with your side facing the door. Next, grip the handle with both hands. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your arms in tight to your body and the handle lined up with the middle of your chest, twist your upper body away from the door and tension until your body naturally stops.

42

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Exercises

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AB EXERCISES EXERCISE DETAILS

MUSCLES WORKED

START

Stability Ball or Chair Ab Crunch Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now sit on the stability ball or chair about a foot away from the door with your back to the door. Movement: Start this exercise sitting up straight with your hands tight to your chest. While keeping your hands in place crunch down until your hands are touching to the top of your thighs.

High Low Wood Chop Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now stand about a foot away from the door and turn your body so that your side is facing the door. Next, grip the handle with both hands. Movement: During this this exercise keep your chest up. Now with your elbows only slightly bent pull down and across your body until your hands are by your outer thigh.

Kneeling Ab Crunch (Ankle Straps) Set Up: Secure the elastic(s) to the door with the door anchor at top of the door and attach each end of the elastic(s) to an ankle strap. Next, kneel down about a foot away from the door facing the door. Now slip your hands into the ankle straps and secure them around your wrists. Movement: While facing the door hold your hands close to your forehead and crunch down against the resistance. As you crunch forward, your elbows should be moving towards the floor right in front of your knees. Point(s) to Remember: Try to keep your arms, hands and legs frozen in place. This will help to isolate the abs (stomach muscles).

Kneeling Ab Crunch (Handles) Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now kneel down about a foot from the door facing the door. Next, grab a handle with each hand. Movement: While performing this exercise keep your back straight, head straight and chest up. With your upper arms perpendicular to the floor crunch down and bend your waist until your elbows are by your knees. Point(s) to Remember: As you crunch down try to keep your arms and hands frozen in place. This will help to isolate the abs (stomach) muscles.

44

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FINISH

AB EXERCISES EXERCISE DETAILS

MUSCLES WORKED

START

Resisted Crunch Set Up: Secure the elastics to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now while gripping a handle in each hand, lay on the floor facing away from the door with your knees bent, and your feet flat on the floor. Now lay far enough away from the door so that the elastics are a little stretched. Movement: While you are performing this exercise keep your arms straight, tight to your body and your palms facing down. Now crunch up and shorten the ab muscles so that the handles move 3 to 4 inches towards your feet. Point(s) to Remember: As you crunch try to move your rib cage towards your pelvis.

Crunch Set Up: Lay on the floor with your knees bent, and your feet flat on the floor. Movement: While you are performing this exercise keep your arms straight, tight to your body and your palms facing down. Now crunch up and shorten the ab muscles so that your hands move 3-4 inches towards your feet. Point(s) to Remember: As you crunch try to move your rib cage towards your pelvis.

Resisted Side Bends Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach both ends of the elastic(s) to one handle. Now stand about a foot away from the door and turn your body so that your side is facing the door. Next, grip the handle with one hand. Movement: For this exercise keep your back straight, head straight and take a wide stance. With your arm straight and about 2 feet out from your hip, bend to the side from your waist, away from the door and tension. Point(s) to Remember: While you bend to the side try to keep your legs frozen in place. This will help to isolate your oblique muscles.

Standing Ab Twist Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach both ends of the elastic(s) to one handle. Now stand about 3 to 4 feet away from the door with your side facing the door. Next, grip the handle with both hands. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your arms in tight to your body and the handle lined up with the middle of your chest, twist your upper body away from the door and tension until your body naturally stops.

45

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FINISH

AB EXERCISES EXERCISE DETAILS

MUSCLES WORKED

START

Seated Ab Twist Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach both ends of the elastic(s) to one handle. Now sit about 3 to 4 feet away from the door with your side facing the door. Next, grip the handle with both hands. Movement: During this exercise keep your back straight and head straight. While holding the handle tight to the center of your chest, twist your upper body away from the tension. Points to Remember: Your head should move with your upper body. Try to use your abs (stomach) to twist your body instead of your shoulders.

Laying Resisted Ab Roll Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach both ends of the elastic(s) to one handle. Now lay on your back about 3 to 4 feet away from the door with your side facing the door. Now grip the handle with both hands. Movement: For this exercise keep your knees bent and your back, shoulders and head flat against the floor. While holding the handle tight against your stomach with 2 hands, roll away from the door until you are all of the way on your side Points to Remember: Try to keep your arms frozen and place and strictly use your abs (stomach) to roll yourself over.

Seated Ball Ab Twist Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach both ends of the elastic(s) to one handle. Now sit on the ball about 3 to 4 feet away from the door with your side facing the door. Next grip the handle with both hands. Movement: For this exercise keep your back straight and chest up. While holding the handle tight to your stomach, twist your body away from the door. Point(s) to Remember: As you twist, try to move your shoulders and head together as one. Try to use your Abs (stomach muscles) to twist your body instead of your shoulders.

Low High Wood Chop Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach both ends of the elastic(s) to one handle. Now stand about a foot away from the door and turn your body so that your side is facing the door. Next, grip the handle with both hands. Movement: As you perform this exercise keep your chest up. With your elbows only slightly bent pull up and across your body until your hands are at eye level. 46

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FINISH

ARM EXERCISES EXERCISE DETAILS

MUSCLES WORKED

START

Standing Alternating Biceps Curl Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now take a handle in each hand and face your palms up. Movement: For this exercise keep your back straight, head straight, chest up and stomach tight. Now raise the handle and bend each arm individually until your hand is at chest height. Point(s) to Remember: Concentrate on keeping your elbows stationary and tight against your body so that they do not move forward or back.

Stability Ball Biceps Curl (High) Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic to a handle. Now grip a handle in each hand and sit on the ball about 3 to 4 feet away from the door with your body facing the door. Movement: While performing this exercise keep your back straight, head straight and chest up. With your upper arms parallel with the floor bend you arms until your hands are almost touching you forehead Point(s) to Remember: During this exercise really try to keep your upper arms parallel with the floor. This will insure that you isolate and work the biceps.

Laying Face Up Biceps Curl (High)

Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and lay on the floor, facing the door with your knees bent, and your feet touching the door. Movement: While you are performing this exercise keep your upper arms a few inches forward from perpendicular. With your elbows stationary bend your arms until your hands are by your face.

Seated Bench Biceps Curl Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit on the bench with your back to the door 3 to 4 feet away from the door. Movement: For this exercise keep a slight bend in your waist, your back flat and upper arms inline with your body. While keeping you elbows stationary at your sides raise the handles and bend your arms until your hands are at chest height.

47

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FINISH

ARM EXERCISES EXERCISE DETAILS

MUSCLES WORKED

START

Standing One Arm Forward Biceps Curl Set Up: Wrap the elastic(s) once around the foot that is on the same side of your active arm and the attach both ends of the elastic(s) to 1 handle. Now grip the handle with your active arm. Movement: While you perform this exercise keep your back flat and head straight. With your upper arm perpendicular to the floor and your elbow stationary, raise the handle and bend your arm until your hand is at chest height.

Laying Face Up Biceps Curl (Low) Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and lay on your back with your feet 1 to 2 feet away from the door. Movement: While you are performing this exercise keep your upper arms pressed against the floor. With your elbows stationary, pull the handles and bend your arms until your hands are by your face.

Standing Biceps Curl Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now take a handle in each hand stand up straight and face your palms up. Movement: For this exercise keep your back straight, head straight, chest up and stomach tight. As you bend your arms and raise your hands try to keep your elbows stationary at your sides. Stop bending your arm when your hands are at chest height.

Standing Biceps Curl (High) Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand about 3 to 4 feet away from the door, facing the door Movement: During this exercise keep your back straight, head straight, stomach tight and a slight bend in your legs. With your upper arms parallel with the floor bend each arm separately until your hand is by your ear.

Standing Reverse Wide Biceps Curl Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand and stand up straight. Movement: During this exercise keep your head straight, back straight and stomach tight. With your elbows stationary at your sides and your palms facing down, raise the handles and bend your arms so that your hands are moving up and out to the side. 48

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FINISH

ARM EXERCISES EXERCISE DETAILS

MUSCLES WORKED

START

One Arm Preacher Curl Set Up: Wrap the elastic(s) once around the foot on the same side of your active arm and the attach both ends of the elastic(s) to 1 handle. Movement: While you perform this exercise keep your back flat, head straight and chest up. Keep your nonworking arm across your body with the back of your hand stabilizing your elbow. Now raise the handle and bend your arm until the handle is at chest height.

Cross Body Triceps Extension (High) Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now stand about 3 feet away from the door with your side facing the door. Next, grip the handle with your palm facing towards your body. Movement: For this exercise keep your head straight, chest up and stomach tight. With your hand starting up at your opposite chest simultaneously straighten your arm and push out to the side until your elbow and hand are both inline with your shoulder.

Cross Body Triceps Extension (Low) Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now stand about 3 feet away from the door with your side facing the door. Next, grip the handle with your palm facing towards your body. Movement: During this exercise keep your back straight and stomach tight. While keeping your upper arm perpendicular to the floor pull the handle down towards your hip and straighten your arm.

Seated One Arm Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at about shoulder height and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and sit in a chair about 3 feet from the door, with your back to the door. Movement: For this exercise bend slightly forward at the waist and keep your back and head straight. While keeping your upper arm parallel with the floor and elbow stationary, straighten your arm against the resistance. Point(s) to Remember: It’s important during this exercise that you keep your upper arm parallel with the floor.

49

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FINISH

ARM EXERCISES EXERCISE DETAILS

MUSCLES WORKED

START

Stability Ball Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic to a handle. Now grip a handle in each hand and while facing the door sit on the stability ball about a foot away from the door. Movement: As you perform this exercise keep your back flat, chest up, head straight and a slight bend in your waist. While keeping your elbows stationary at your sides push the handles down and straighten your arms. Point(s) to Remember: Try not to move your elbows forward are back during this exercise, keep them locked in place. This will help to isolate the Triceps.

Chest Down Bench Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now take a handle in each hand and lay on the bench, chest down with the bench about 2 feet from the door. Position it so that you are facing the door. Movement: For this exercise keep your head straight. With your your elbows frozen at a few inches in front of your body and your hands 12 inches apart, push the handles down toward your thighs and straighten your arms.

Chest Up Bench Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now take a handle in each hand and lay on the bench, chest up with the bench about 2 feet from the door. Position it so that your back is facing the door. Movement: For this exercise keep your elbows stationary at your sides and your hands at shoulders width apart. While keeping your elbows frozen in place and your hands 12 inches apart, push the handles down towards your thighs and straighten your arms. Point(s) to Remember: Really try to keep your elbows in tight to your body and frozen in place - this will help to isolate the Triceps.

Stability Ball One Arm Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now grip the handle with the working arm and sit on the ball about a foot away from the door, with your side facing the door. Movement: As you straighten your arm against the resistance, keep your wrist straight and your upper arm stationary, pressed against the side of your leg. At the end of the movement, your upper an lower arm should be straight and perpendicular to the floor. 50

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FINISH

ARM EXERCISES EXERCISE DETAILS

MUSCLES WORKED

START

Seated Chair Two Arm Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now take a handle in each hand and sit on a chair, facing the door about 2 feet away from the door. Movement: During this exercise keep your back flat and bend slightly at your waist. While keeping your upper arms in line with your body push the handles down and straighten your arm. Your hands for this exercise should be shoulder width apart. Point(s) to Remember: Keep your elbows in tight to your body and stationary – try not to move them forward or back.

Kneeling Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now kneel, facing the door about one foot away from the door and grip a handle in each hand. Movement: For this exercise kneel down and keep your back straight, head straight, chest up and stomach tight. Your upper arms should be perpendicular to the floor, elbows stationary, and your palms facing down. As you push the handles down and straighten your arms, your hands should be shoulder width apart. Point(s) to Remember: It is very important during this exercise that your elbows stay tight in to your body and do not move forward or back during the movement.

Laying Face Up Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and lay on the floor with your body facing away from the door, and your head about 1 foot away from the door. Movement: As you perform this exercise keep you elbows stationary at your sides and push the handles out towards your feet, straightening your arms. Point(s) to Remember: Try to keep your elbows down and stationary at your sides

Laying Face Up Triceps Extension (Ankle Straps) Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach each end of the elastic(s) to an ankle strap. Now place the ankle straps around your wrists and lay on the floor with your body facing away from the door, and your head about 1 foot away from the door. Movement: For this exercise keep your upper arms perpendicular to the floor. As you straighten your arms against the resistance try to keep your elbows stationary so they do not move forwards and back during the movement. 51

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Laying Face Down Triceps Extension (Ankle Straps) Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to an ankle strap. Place the ankle straps around your wrists and lay on the floor facing away from the door with your feet touching the door. Movement: For this exercise keep your elbows down and tight on either side of your head and your hands a couple of inches apart. Now push your hands down and straighten your arms. Point(s) to Remember: Try to keep your elbows touching the floor – do not let them drift up.

Overhead Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and turn around so that your back is to the door and your back foot is about 12 inches from the door. Movement: For this exercise keep your chest up, back flat and a slight bend in your waist. With your elbows stationary by your forehead straighten your arms out over you head. Point(s) to Remember: Try to keep your elbows in place and not let them move up or down.

Standing Forward Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at eye level and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and turn around so that your back is to the door and your back foot is about 12 inches from the door. Movement: During this exercise keep your back straight, head straight and chest up. While keeping your upper arm parallel with the floor and your hands shoulder width apart, straighten your arms and push the handles right out in front of you. Point(s) to Remember: It is important during this exercise to keep your elbows stationary – do not move them up or down as you straighten and bend your arms.

Two Arm Triceps Kickback Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach each end of the elastic(s) to a handle. Now take a handle in each hand and stand 3 to 4 feet away from the door. Movement: While performing this exercise keep your back flat and a slight bend forward at your waist. While keeping your upper arm parallel with the floor and your elbows stationary, push back and straighten your arms. Point(s) to Remember: To isolate the muscle it is important that your elbows do not move up and down. 52

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Kneeling Overhead Triceps Extension Set Up: Attach a handle to each end of the elastic(s) and secure the elastic(s) under your ankles. Now Grip a handle in each hand. Movement: For this exercise keep your chest up and head straight. With your upper arms perpendicular to the floor raise the handles over your head and straighten your arms.  

One Arm Triceps Kickback Set Up: Secure the elastic(s) to the door with the door anchor at waist height and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and stand 3 to 4 feet from the door while facing the door. Movement: For this exercise keep a slight bend forward in your waist and your back flat. With your upper arm in line with your body and your elbow stationary, straighten your arm. Point(s) to Remember: Do not let your elbow move up and down during the exercise.

Kneeling Reverse Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now kneel down, facing the door about 1 foot away from the door and grip a handle in each hand. Next, turn your palms up. Movement: For this exercise keep your back straight, head straight, chest up and stomach tight. Your upper arms should be perpendicular to the floor, elbows stationary, and palms facing up. As you pull the handles down and straighten your arms, your hands should be shoulders width apart. Point(s) to Remember: Try to keep your elbows in tight to your body and stationary at your sides. Do not move them forward or back.

Overhead Bench Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at shoulder height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit on the bench 3 to 4 feet away from the door with your back to the door. Movement: As you perform this exercise keep your back flat and a slight bend in your waist. While keeping your elbows at shoulder width and forehead height, push the handles out over your head and straighten your arm.

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Standing One Arm Triceps Extension Set Up: Attach a handle to each end of the elastic(s) and stand on one end of the elastic(s) with the handle between your legs. While gripping the other handle, raise the handle until it is behind your head and your upper arm is perpendicular to the floor. Movement: For this exercise keep your head straight, back straight and stomach tight. Now raise the handle straight above your head, until your arm is almost totally straight.

Seated Forearm Curl Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit facing the door with your feet 2 to 3 feet from the door. Movement: For this exercise keep your chest up, head straight, knees bent and feet on the floor. Try to set your arms on your legs so that only your wrists have the ability to move. Now by only moving your hands, move the handles forward and back against the resistance.

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Forward Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at shoulder height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: For this exercise use a wide stance and bend your legs for stability. Keep your back straight, head straight and chest up. With your arms straight out in front of you and parallel with the floor, push the handles down and back, bringing your hands on the top of your thighs.

One Arm Kneeling Lat Pull Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now grip the handle with 1 hand and kneel 1 foot away from the door while facing the door. Movement: For this exercise kneel down close to the door and keep your back straight, head straight and chest up. With a loose grip on the handle, pull down until the handle is just below your shoulder and your upper arm is perpendicular to the floor.

Side Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now grip the handle and stand with your side to the door 3 to 4 feet from the door. Movement: During this exercise keep your head straight, back straight and stomach tight. With a slight bend in your arm and your elbow out to the side at shoulder level, pull your arm down until the handle is by your hip.

Squatted Back Row Set Up: Secure the elastic(s) to the door with the door anchor at waist height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and squat 3 to 4 feet from the door while facing the door. Movement: During this exercise stay in a squatting position with your head straight and chest up. With a relaxed grip on the handles, your arms tight to your body, and your forearms parallel with the floor, pull the handles until your hands are by your chest. Point(s) to Remember: To better isolate the intended muscle, hold the handles with a loose grip.

Reverse Forward Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at top of the door and attach each end of the elastic(s) to a handle. Now grip a handle with each hand and stand 3 to 4 feet from the door while facing the door. Movement: For this exercise keep a slight bend in your knees, your chest up and head straight. Start with your upper arm parallel with the floor. Now pull your arms down until they are at your sides.

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Stability Ball One Arm Back Row Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle with each hand and sit on the ball 3 to 4 feet away from the door while facing the door. Movement: For this exercise keep your back straight, head straight and chest up. As you pull the handle with each arm separately, move your hand towards your hip until the handle is by your side. Point(s) to Remember: To really isolate the muscle try to grip the handle lightly.

Stability Ball Forward Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit on the ball 3 to 4 feet from the door while facing the door. Movement: As you perform this exercise bend slightly forward at your waist, keep your back flat and head straight. With your hands shoulders width apart, straight and higher than your head, push your arms down until they are perpendicular to the floor.

Laying Floor Back Pullover Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and lay on the floor with your head 2 to 3 feet from the door and your body facing away from the door. Movement: During the exercise keep your elbows frozen in a slightly bent position. Starting with your hands behind your head towards the door push the handles towards your thighs until your hands touch your thighs.

Stability Ball Back Pullover Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic to a handle. Now grip a handle in each hand and lay on the ball 3 to 4 feet away from the door with your back to the door. Movement: During this exercise keep your butt down and head straight. With your arms straight and a few inches apart bring your arms down from up over your head to touching the top of your thighs.

Laying On The Floor Back Row Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now lay on the floor with a slight bend in your knees, your feet touching the door, and your body facing the door. Movement: While performing this exercise grip the handles loosely and pull down until your elbows touch the floor.

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Alternating Standing Back Row Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: For this exercise use a wide stance, bend your legs and keep your back and head straight. Now alternate pulling the handles through a full range of motion to the hip. Point(s) to Remember: Keep your arms tight to your body do not flare the elbows outward. Also try to keep your forearms parallel with the floor.

Stability Ball Reverse Forward Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at waist height and attach each end of the elastic to a handle. Now sit on the ball 3 to 4 feet away from the door while facing the door. Movement: For this exercise bend slightly at your waist, keep your back flat and head straight. With your arms straight, shoulders width apart and palms facing up pull the handles down until they are a little past your body.

Seated Floor Alternating Back Row Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now sit on the floor with your knees slightly bent, feet touching the door and your body facing the door. Movement: For this exercise keep your back flat, chest up and head straight. Pull the handles with one arm at a time and finish when your hand is by your ribs. Point(s) to Remember: Try to keep your hands gripped loosely on the handles.

Standing Close Arm Lat Back Row Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 2 to 3 feet away from the door while facing the door. Movement: While you are performing this exercise keep your back flat and a slight bend in your knees and waist. As you pull the handles towards your waist keep your arms in tight to your body. Point(s) to Remember: To better isolate the muscle grip the handles loosely with your hands.

Standing Upper Back Row Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: During this exercise keep your back flat and a slight bend in your knees and waist. Now pull the handles down until your hands are next to your shoulders. As you pull against the resistance keep your elbows up at shoulders height.

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Standing Back Row Set Up: Secure the elastic(s) to the door with the door anchor at waist height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet from the door while facing the door. Movement: During this exercise stand straight with your head straight and chest up. With a relaxed grip on the handles and your arms tight to your body, pull the handles until your hands are by your chest. Point(s) to Remember: To better isolate the intended muscle, hold the handles with a loose grip. Also try to keep your forearms parallel with the floor.

Kneeling Forward Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and kneel 3 to 4 feet away from the door while facing the door. Movement: For this exercise keep your back straight and chest up. With your arms straight out in front of you and higher than your head, push the handles down until your hands on the top of your thighs.

Seated Floor Back Row (Legs Straight) Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit 3 to 4 feet from the door while facing the door. Movement: While you are performing this exercise keep your back straight, head straight and chest up. As you pull the handles back keep your arms in tight to your body and your forearms parallel with the floor. Point(s) to Remember: Try to grip the handles loosely

Bent Over One Arm Row Set Up: Attach a handle to each end of the elastic(s). Now stand on the elastic(s) with your front foot and keep the other foot back. Leave at least 12 inches of elastic on the inside of the front foot and grab the handle with the arm opposite the front leg. Grab the other handle with the inactive arm and place it on the thigh of the front leg. Movement: For this exercise keep your back straight, head straight and bend your knees and waist. While keeping your upper arm tight to your body and forearm perpendicular to the floor pull the handle up until it is next to your hip. Point(s) to remember: Keep your arm tight into your body. As you pull pretend that you are putting a coin in your back pocket.

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Overhead Back Pull Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit on the floor facing the door with legs crossed. Movement: For this exercise keep your back straight, head straight and chest up. While keeping a loose grip on the handles and your forearms perpendicular to the floor, pull the handles down until your hands are even with your chin. Point(s) to remember: Try to keep your upper arms and elbows back so that they are inline with the side of your body.

Seated Floor Two Arm Back Row (legs crossed) Set up: Secure the elastic(s) to the door with the door anchor at knee height and attach each end of the elastic(s) to a handle. Now sit on the floor cross legged 3 to 4 feet away from the door, facing the door. Movement: For this exercise keep your back flat, chest up and head straight. While keeping your arms tight into your body and forearms parallel with the floor pull both arms back until your hands are next to your ribs. Point(s) to remember: Try to keep your hands gripped loosely on the handles.

Good Mornings Set Up: Attach each end of the elastic(s) to an ankle strap. Shorten the elastic by wrapping it one time around one foot and then stand on the elastic with the other foot. Now bend down and slip your hands into the ankle straps and secure them around your wrists. Movement: During this exercise stand with legs slightly bent, your back flat and chest up. Now raise your body until you are standing up straight with your hands by your hips.

Seated Floor Back Extension Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit with your knees slightly bent, feet touching the door, and your body facing the door. Movement: During this exercise keep your back flat, head straight and chest up. Start with your arms straight out in front and then simply lean back until your shoulder blades touch the floor.

Laying Back Extension Set Up: Lay on the floor on your stomach and extend your arms straight over your head with your hands shoulder width apart. Movement: While keeping your head inline with your spine, and your legs straight, raise your chest and thighs simultaneously 1 to 2 inches off the ground. Point(s) to remember: Raise your chest off the floor, not just your arms or neck. Beginner option: raise one arm along with the opposite leg, then switch. Intermediate option: only raise your chest without raising the legs.

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Resisted Pushup Set Up: Wrap the elastics(s) around your body so that the elastic(s) are around your back and the handles are in your hands. Now lay on the floor and place your palms over the elastics(s) so that there is no slack. Movement: For this exercise keep back straight, legs straight and head straight. Now with your buttocks up and your toes set on the floor, push off the floor and raise your body until your arms are straight.

One Arm Chest Press Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and stand 3 to 4 feet away from the door with your back to the door. Movement: For this exercise use a wide stance and bend your legs. Start with your arm bent, elbow by your side and palm facing in. Now, in one motion push with one arm across your body until your arm is straight at chest height and your palm is facing down.

Standing Two Arm Chest Press (Low) Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand, face your palms down and stand 3 to 4 feet away from the door with your back to the door. Movement: For this exercise stand with one foot in front and keep your back straight, chest up and head straight. Now, while holding the handles so that the elastics are below your wrist, push forward, up and together until your hands are at eye level.

One Arm Forward Punch Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and stand 3 to 4 feet from the door with your back to the door. Movement: For this exercise stand with one foot in front and your hands up by your face. Start with the palm of your punching arm facing in. Now with the handle in your hand, punch straight and forward until your arm is almost straight. As you punch rotate the palm to face the floor.

Forward Punch (Glove) Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach both ends of the elastic(s) to one ankle strap. Now secure the ankle strap around the boxing glove. Stand 3 to 4 feet from the door with your back to the door. Movement: For this exercise stand with one foot in front and your hands up by your face. Start with the palm of your punching arm facing in. Punch straight and forward until your arm is almost straight. As you punch rotate the palm to face the floor.

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Stability Ball or Chair Two Arm Chest Press Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now sit on the ball or chair 3 to 4 feet away from the door with your back to the door. Movement: For this exercise keep your back straight, head straight and chest up. Try to keep your elbows at shoulder height. As you push forward, your hands should move out and together. On the way back, stop your arms when your elbow is even with your shoulder.

Bench Two Arm Chest Fly Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now sit on the bench, stability ball or chair 3 to 4 feet away from the door, with your back to the door. Movement: For this exercise keep your back straight, head straight and chest up. Try to keep you elbows frozen with a slight bend and at shoulder height. Now bring your arms toward each other until your hands are touching. On the way back stop your arms when your elbow is in line with your shoulder. Point(s) to Remember: If you find that you are bending your elbows, you can keep your arms straight during the movement.

Standing One Arm Chest Fly Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and stand 3 to 4 feet away from the door with your side to the door. Movement: During this exercise keep your back straight, head straight and chest up. With a slight bend in your arm bring your arm across your body, from out to the side to just past the middle of your chest.

Standing Two Arm Chest Press (High) Set Up: Secure the elastic(s) to the door with the door anchor at shoulder level and attach each end of the elastic(s) to a handle. Now grip a handle with each hand and stand 3 to 4 feet away from the door with your back to the door. Movement: As you perform this exercise keep your head straight, chest up and a slight bend forward in your waist. Now with your elbows up, push the handles forward and together until your arms are almost straight. Point(s) to Remember: As you bend your arms back, stop when your elbow is inline with your shoulder.

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Standing Side Shuffle Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: During this exercise keep your chest up, head straight and your legs bent. With your arms straight out in front of you and your body in a seated squat position, shuffle with little steps from side to side.

Toe Water Ski Squats Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: During this exercise keep your back straight, chest up and head straight. While keeping your arms out in front of you and parallel with the floor, squat straight down while staying up on your toes until your thighs are parallel with the floor.

One Leg Resisted High Kick Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Place one ankle strap around your kicking ankle and attach the other to the loop of the door anchor. Now stand 4 to 5 feet away from the door with your back to the door. Movement: Start by standing with your back to the door. Now simultaneously turn and pivot your non kicking foot while you kick up and out in front of you.

Resisted Walk In Place Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Now secure an ankle strap around each ankle and stand 3 to 4 feet away from the door with your back to the door. Movement: While performing this exercise keep your back straight, head straight and stomach tight. Now raise one leg at a time against the resistance. Point(s) to Remember: As you raise your knee try to keep your foot forward so that your lower leg is still perpendicular with the floor.

Two Legged Water Ski Squat Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now, grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: As you perform this exercise keep your chest up, stomach tight and arms straight out, parallel with the floor. As you squat down try to sit back into your heels as though you were going to sit down in a chair. Stop squatting when your thighs are parallel with the floor.

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One Legged Water Ski Squat Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now, grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: As you perform this exercise keep your chest up, stomach tight and arms straight out in front. As you squat down try to sit back into your heels as though you were going to sit down in a chair. Your nonworking leg should be in front not touching the floor. Stop squatting when your thigh is parallel with the floor.

Traditional Squat Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now squat down as if you’re sitting in a chair, grip a handle in each hand and raise the handles up to your shoulders. Movement: With your back straight, head straight, chest up, and elbows back, stand up against the resistance until your legs are almost totally straight.

Lunge Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) with your front foot. Now lower your body straight down until your front thigh is almost parallel with the floor. Next, grip a handle in each hand and raise your hands up to shoulder height. Movement: With your back straight, head straight, elbows back, and chest up raise your body and straighten your front leg.

Leg Extension Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Now attach an ankle strap to each leg and place a chair over the elastic(s) 3 to 4 feet away from the door so that you are sitting with your back to the door. Movement: While performing this exercise keep your chest up, head straight and hold the bottom of th chair for stability. Push your leg out against the resistance and straighten each leg individually. Point(s) to Remember: To isolate the thigh muscles try to push from your ankle.

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Elevated Leg Curl Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Now secure the ankle straps around your ankles and position yourself 3 to 4 feet from the door facing away from the door. Movement: As you perform this exercise keep your buttocks up and back flat. Now while hands and knees bend both legs so that heels move toward your buttocks. Point(s) to Remember: If you find that you are tensing your feet and calves as you bend your leg, simply point your toes.

Elevated Alternating Leg Curl Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and each end of the elastic(s) attached to an ankle strap. Now secure the ankle straps around your ankles and position yourself 3 to 4 feet from the door facing away from the door. Movement: As you perform this exercise keep your buttocks up and your back flat. Now while on your hands and knees bend one leg at a time so that your heel moves toward your buttocks. Point(s) to Remember: If you find that you are tensing your foot and calf as you bend your leg, simply point your toe.

One Legged Laying Leg Curl Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Now secure the ankle straps around your ankles and lay on the floor 3 to 4 feet from the door facing away from the door. Movement: As you perform this exercise keep your buttocks down and your back flat. Now, bend 1 leg at a time with your heel moving towards your buttocks. Point(s) to Remember: If you find that you are tensing your foot and calf as you bend each leg, simply point your toe.

Two Legged Laying Leg Curl Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) attached to an ankle strap. Now secure the ankle straps around your ankles and lay on the floor 3 to 4 feet from the door facing away from the door. Movement: As you perform this exercise keep your buttocks down and your back flat. Now bend both legs together with your heels moving toward your buttocks. Point(s) to Remember: If you find that you are tensing your feet and calves as you bend your legs, simply point your toes. 64

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One Legged Floor Sitting Up Hamstring Curl Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Now secure an ankle strap around each ankle and sit 3 to 4 feet away from the door while facing the door. Movement: As you perform this exercise keep your chest up and head straight. Simply bend each leg separately, moving your heel toward your buttock. Point(s) to Remember: Concentrate on pulling from your ankle and try not to plant your foot when your leg is fully bent, this will keep the muscle working.

Chair Two Legged Hamstring Curl Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to an ankle strap. Now attach an ankle strap around each ankle and sit in a chair facing the door about 3 to 4 feet away from the door. Movement: During this exercise keep your chest up, head straight and hold the bottom of the chair for stability. Now move both feet towards the floor and bend your legs, while keeping your upper legs firmly on the chair. Point(s) to Remember: If you find you are tensing your calves, then you are not isolating the proper muscle. To correct this simply point your toes.

Hip Extension Set Up: Secure the elastic(s) to the door with the door anchor at about shin height and attach both ends of the elastic(s) to 1 ankle strap. Now secure the ankle strap around one ankle and stand 3 to 4 feet away from the door while facing the door. Place a chair beside you to use for balance. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your working leg straight, push your leg back squeezing your buttock until your leg is slightly past your body. Point(s) to Remember: As you are pushing back try to push from your heel.

Seated Leg Abductor Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach both ends of the elastic(s) to 1 ankle strap. Now secure the ankle strap around the ankle of the working leg and sit 3 to 4 feet away from the door with your non working leg closest to the door. Movement: For this exercise keep your chest up, head straight, and stomach tight. As you are moving your leg from side to side try to keep your leg straight and push from the ankle. 65

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Standing Leg Abductor Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach both ends of the elastic(s) to 1 ankle strap. Now secure the ankle strap around your ankle on your working leg. Stand 3 to 4 feet away from the door with your non working leg closest to the door. Position a chair so that you can use it for stability. Movement: For this exercise keep your back straight, head straight, chest up and stomach tight. Now with your leg straight, push your leg out to the side until it naturally stops. Point(s) to Remember: As you are moving your leg from side to side try to keep your leg straight and push from the ankle.

Standing Leg Adductor Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach both ends of the elastic(s) to 1 ankle strap. Now secure the ankle strap around your the ankle of your working leg and stand 3 to 4 feet away from the door, with your working leg closest to the door. Position a chair so that you can use it for stability. Movement: During this exercise keep your back straight, head straight, chest up and stomach tight. As you are moving your leg from side to side try to keep your leg straight and push from the ankle.

Seated Leg Adductor Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach both ends of the elastic to 1 ankle strap. Now secure the ankle strap around the ankle of the working leg and sit 3 to 4 feet from the door with your working leg closest to the door. Movement: For this exercise keep your chest up, head straight, and stomach tight. As you are moving your leg from side to side try to keep your leg straight and push from the ankle.

Standing Calf Raise Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 2 to 3 feet away from the door with your back to the door. Movement: While performing this exercise keep your back straight, head straight and stomach tight. With your hands set by your shoulders, raise your heels off the floor until you cannot get any higher on your toes. 66

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Laying Two Legged Hip Flexor Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Now secure an ankle strap around each ankle and lay on the floor 3 to 4 feet away from the door while facing the door. Movement: As you perform this exercise keep your legs together and try to pull from your ankles. Now simply bend your legs and bring your knees towards your head.

Laying One Legged Hip Flexor Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Now secure an ankle strap around each ankle and lay on the floor 3 to 4 feet away from the door while facing the door. Movement: As you perform this exercise try to pull from your ankle. Now simply bend each leg separately and bring each knee up towards your head.

Front Leg Kick Set Up: Secure the elastic(s) to the door with the door anchor at about shin height and attach both ends of the elastic(s) to an ankle strap. Now secure the ankle strap around each ankle and stand 3 to 4 feet away from the door with your back to the door. Place a chair beside you to use for balance. Movement: As you perform this exercise keep your back straight, head straight and stomach tight. Also, keep your working leg straight. Now kick your working leg forward until it naturally stops. Point(s) to Remember: Your leg should move forward and back in a straight line, following the path of the elastic.

Resisted Seated Hip Flexor Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap, Now sit 3 to 4 feet away from the door facing the door. Next, attach an ankle strap to each ankle. Movement: During this exercise keep your chest up, head straight and hold the bottom of the chair for stability. Now raise each leg individually moving your knee towards your chest. As you lift your leg try to maintain a 90 degree angle between your thigh and calf. Point(s) to Remember: As you raise your leg try not to move your heel towards the chair. That will insure that you keep a 90 degree angle with your calf and thigh, therefore isolating the proper muscles.

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Front Shoulder Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand. Movement: For this exercise bend your legs slightly and keep your back straight, head straight and stomach tight. Your arms should stay straight and about 12 inches apart. Raise your arms until your upper arms are parallel with the floor.

Stability Ball or Chair Shoulder Press Set Up: While sitting on the physioball or chair secure your feet on the elastic(s) a little wider than shoulder width apart. Movement: While performing this exercise keep your head straight, back straight and chest up. As you push the handles up bring your hands together. Stop on the way down when your upper arm is parallel with the floor.

One Arm Chair Front Shoulder Raise Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit on a chair 3 to 4 feet away from the door with your back to the door. Movement: For this exercise keep your head straight and chest up. Now with your arm straight raise each arm separately, stop the movement when your arm is parallel with the floor.

Upright Rows Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand and stand up straight. Movement: For this exercise keep your back straight, head straight and chest up. While keeping 6 inches between your hands raise the handles until your hands are up at the middle of your chest.

Laying Alternating Front Shoulder Raise Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and lay on the floor, facing the door with your feet about 12 inches from the door. Movement: During this exercise keep a slight bend in your legs and your arms straight. Start with your hands on your upper thighs and raise each arm separately until it is perpendicular to the floor.

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Close Grip Forward Shoulder Press Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door with your back to the door. Movement: For this exercise keep your back flat, head straight, chest up and a slight forward bend in your waist. As you push the handles, keep your palms facing in and arms tight into your body. Push out and down until your arms are straight and your hands are at waist height.

One Arm Behind Back Lateral Raise Set Up: Secure the elastic(s) to the door with the door anchor at ankle height and attach both ends of the elastic(s) to one handle. Now grip the handle with the working arm. Next, stand 3 to 4 feet away from the door with non working arm closest to the door. Movement: While you perform this exercise keep your back straight, head straight and stomach tight. Starting with your arm slightly bent and the handle behind your back, by your tailbone, raise your arm until your upper arm is parallel with the floor.

Standing Lateral Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand and stand up straight. Movement: For this exercise keep your back straight, head straight and stomach tight. With your arms slightly bent and palms facing in and at your sides, raise your arms straight out until your elbows are at shoulder height.

Laying Bench Lateral Raise Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and lay on a bench 3 to 4 feet away from the door, facing the door. Movement: During this exercise keep your arms inline with your body and pull against the resistance until your elbow is even with your shoulder. Point(s) to Remember: It is important to let your elbows lead the movement instead of you hands.

Seated Chair Lateral Raise Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit on a chair 3 to 4 feet away from the door with your back to the door. Movement: For this exercise keep your back flat and bend slightly forward at the waist. Raise both arms together in line with your body until your elbows are at the same level as your shoulders. Point(s) to Remember: As you lift your arms up, your elbows should be leading instead of your hands. 69

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Standing Door Lateral Raise Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door with your back to the door. Movement: While performing this exercise keep your back flat and a slight bend in your knees and waist. Raise both arms together in line with your body until your elbows are at the same level as your shoulders. Point(s) to Remember: As you lift your arms up, your elbows should be leading instead of your hands .

Bent Over Lateral Raise Set Up: Wrap the elastic(s) twice around your front foot and attach each end to a handle. Now grip a handle in each hand. Movement: For this exercise keep one leg forward, your knees bent, waist bent and back flat. With a slight bend in your arms, raise the handles straight up until your upper arm is parallel with the floor. Point(s) to Remember: Try to keep your elbows higher than your hands as you raise your arms.

Laying Side Lateral Raise Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach both ends of the elastic(s) to one handle. Now grip the handle with one hand and lay on your side 3 to 4 feet away from the door with your feet towards the door. Movement: During this exercise stabilize your body with your non working arm and simply move from the shoulder. Point(s) to Remember: While keeping your arm straight and by your hip, raise the handle up until your upper arm is perpendicular to the floor.

One Arm Bent Over Lateral Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now place one of the handles on the floor. Movement: During this exercise Keep your back flat, chest up, a slight bend in your waist and one hand on your leg for stability. With a slight bend in your elbow, raise your arm out to the side until your elbow is at shoulder height. Point(s) to Remember: Try to make sure that your elbow stays higher than your hands as you lift your arm.

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Rear Wide Shoulder Pull Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: While you perform this exercise keep your chest up, head straight and legs slightly bend. With your arms straight and elbows at shoulder height move the handles from out in front of your body to directly out to the side.

Rear Shoulder Pull (Ankle Straps) Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to an ankle strap. Now secure an ankle strap around each wrist and stand 3 to 4 feet away from the door while facing the door. Movement: During this exercise keep your chest up and head straight. With your elbows at shoulder height pull straight back until your elbows are in line with your shoulders and your upper and lower arm are at a 90 degree angle.

Stability Ball or Chair Wide Rear Shoulder Pull Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and sit on the ball or chair 3 to 4 feet away from the door while facing the door. Movement: For this exercise keep your back straight, head straight and chest up. As you pull back try to keep your elbows slight bent and at shoulders height. Point(s) to Remember: To really isolate the muscle try to grip the handles loosely.

Laying Side Rear Shoulder Pull Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach both ends of the elastic(s) to one handle. Now grip the handle and lay on your side facing the door 3 to 4 feet away from the door. Movement: During this exercise stabilize your body with your non working arm and simply move from the shoulder. While keeping your arm straight and 6 inches off the floor raise the handle up until your upper arm is perpendicular to the floor.

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Rotator Cuff One Arm Up Rotation Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle and stand 3 to 4 feet away from the door while facing the door. Movement: For this exercise keep your head straight, chest up and stomach tight. With your arm bent at a 90 degree angle and upper arm parallel with the floor, rotate your arm up against the resistance until your forearm is perpendicular to the floor.

Rotator Cuff Side Pull Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle. Now grip the handle with your working arm and stand 3 to 4 feet away from the door non working arm closest to the door. Movement: For this exercise keep your head straight, chest up and stomach tight. With your upper arm perpendicular to the floor and your lower arm parallel with the floor, rotate your arm out against the resistance until it cannot rotate any further.

Bench Rotator Cuff Internal Rotation Set Up: Secure the elastic(s) to the door with the door anchor at waist height and attach both ends of the elastic(s) to one handle. Now grip the handle and place your elbow on a bench 3 to 4 feet away from the door with your side facing the door. Movement: During this exercise kneel on the floor and stabilize your body so that your elbow is resting on the bench at chest height. With your forearm starting perpendicular to the floor rotate your arm forward until your forearm is flat against the bench.

Bench Rotator Cuff External Rotation Set Up: Secure the elastic(s) to the door with the door anchor at waist height and attach both ends of the elastic(s) to one handle. Now grip the handle and place your elbow on a bench 3 to 4 feet away from the door with your side facing the door. Movement: During this exercise kneel on the floor and stabilize your body so that you elbow is resting on the bench at chest height. Starting with your forearm flat against the bench rotate your arm back against the resistance until your forearm is perpendicular to the floor.

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Rotator Cuff Two Arm Up Rotation Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Movement: For this exercise keep your back straight, head straight and stomach tight. Your arms should be straight out in front at shoulder height and palms facing down. Now pull the handles up and back until your elbows are in line with your shoulder, your upper arm is parallel with the floor, and your forearms are perpendicular to the floor.

Close grip rear shoulder pull Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach each end of the elastic(s) to a handle. Movement: While you are performing this exercise keep your back straight, head straight and chest up. As you pull back keep your hands together and your elbows at shoulder height. Stop pulling back when your elbows are in line with your shoulders.

Shrugs Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) with a wide stance. Keep your arms at your sides with only a slight bend in your elbow and your palms facing in towards your hips. Movement: While keeping your back straight, head straight and stomach tight raise your shoulders straight up 4 to 5 inches until they cannot go any higher. Point(s) to Remember: During the movement try to touch the tops of your shoulders to your ears.

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