Shah Training - Resistance Bands: The Forgotten Ace Card
For more Shah Training Workouts, please visit www.ShahTraining.com
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
About Parth Shah and ShahTraining.com Shah Training is all about simplicity. Simplicity in health. Simplicity in fitness. Simplicity in life. From the busy professional to the overwhelmed stay-at-home mom to the stressed college student, we all wish that there were some way that we could improve our energy levels, reduce stress, and live a life that is both healthy and satisfying. My name is Parth Shah, and I started ShahTraining.com in February of 2007 as a place to share my thoughts on fitness and healthy living. However, there was a problem with doing this. I myself was not very healthy. At a body fat level of over 25%, I ate fast food on a regular basis, drank soda excessively, and drew most of my energy from Starbucks coffee and energy drinks. I am now close 10% body fat, and have sworn off of fast food. I have not had a drop of soda for over 12 months, and only drink regular coffee and tea. Lifestyle change is difficult, but it is possible. I have learned a variety of techniques and training methods that has taken me from an average Joe to an athlete. My goal is to share my fitness experiences with all that read my website and purchase my products, so that you may be able to make the lifestyle changes you need to make for a better, healthier life.
Disclaimer This Training Manual is designed to teach you how to exercise with resistance bands. I’m not a fitness expert, though unofficially, some people have given me that title in the past. Please use caution when trying out any of the methods or exercises in this training manual. The images and descriptions are for motivation and teaching purposes only and do not replace the advice and personal attention of a well-trained and informed fitness expert. It is recommended that you consult with your primary-care physician before starting this or any other fitness program, especially one that constitutes the use of intense training techniques. Be careful and happy training.
Introduction Thank you for downloading this training manual. By purchasing this manual, you already recognize the benefits of using resistance training to help achieve your health and fitness goals. My job is to show you how to train safely and effectively. This eBook will provide you with sample training routines, exercise methods, exercises, and much more. So, without further ado, let’s get into it:
How to Use Resistance Bands ©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
NOTE: This guide coincides with the Shah Training Resistance Band Set. You can also use it with any other adjustable resistance band set. How to Select Your Ideal Weight Always start off with a lighter weight then you believe you can handle. If you have never exercised before, or are starting out with resistance bands for the first time, it is best to begin with the yellow band, which is the lightest. Use the resistance chart to combine bands (if necessary) and gradually progress. How to Combine Weights Combining weights is a simple matter of clipping more then one band onto the D-ring on each handle. However, be careful when increasing resistance. If you train with resistance that is too heavy for you, you will put yourself at risk for injury. How to Use Ankle Strap Wrap the ankle strap around your ankle, and then clip the resistance band to the sturdy Dring. Make sure to follow the exercise instructions exactly. Always have a spotter when training, especially if you are a beginner or using the bands for the first time. How to Use Door Attachment Put the band through the door attachment, and then place the plastic piece over the door. Shut the door on the plastic piece tightly. You will also need to place the plastic piece to the side of the door, or closer to the bottom of the door, based on which exercise you perform.
How to Warm up The warm up is an extremely important component of your workout. It increases your heart rate slightly, loosens up your muscles and prepares your body for what is to come. I recommend starting off with 5 minutes of aerobic cardio such as jumping jacks, a light jog, or jump roping. After these 5 minutes, select the first three exercises of your resistance band workout, and perform them at the lightest weight possible. For example, say that the first three exercises in your routine are the overhead press, squat, and lunge. You can do the overhead press with the lightest weight resistance band, or simply raise your hands over your head in the motion of a press. In the same way, you can perform squats and lunges using the lightest weight, or you can perform them without weights. Perform one set of each exercise, rest for 60 seconds, and then begin your regular routine. I usually play it by ear when it comes to a warm up. Some days I may need a longer warm up then others. It all depends on how well rested you are and how tight your muscles are. Make
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
sure that you’re not only nice and loose before the workout, but that you’re mentally prepared for it as well.
Sets and Reps Let’s begin with some basic definitions: Repetitions - The number of times you perform a particular exercise. Sets - The number of times you will repeat an exercise for the prescribed number of repetitions. For example if your routine is as follows: Overhead Press
3x10, 60 seconds rest
This means that you are performing 10 overhead presses, resting 60 seconds, then repeating the sequence another 2 times, to complete 3 total sets. You will find that there is much written about the ideal set and repetition range. For the purposes of basic home fitness, there is no need to get too caught up in finding the ideal sets and repetition range. Your focus should always be to make an exercise harder. For example if you are able to perform the overhead press with a yellow resistance band for 10 repetitions, keep working at the movement using the same weight until you are able to perform 15 repetitions. Then increase the resistance to green, working your way back up to 15 repetitions. This is a very simple way to progress with your workouts and burn fat. If you’re using this manual along with the Shah Training 11 Piece Resistance Band Set, then you can combine bands for more resistance. For example, a black and yellow combination will give you 61 pounds of resistance! Here is a breakdown of the resistance found in each band: • • • • •
Yellow Band – 12.1lbs Green Band – 16.5lbs Red Band – 27.4lbs Blue Band – 32.8lbs Black Band – 49.4lbs
The following is a chart to help you decide which resistance bands to use according to desired resistance level:
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
Color 1 Yellow Green Red Blue Red Red Black Red Blue Black Blue Blue Black Black Black Blue Black Blue Black Black
Color 2
Color 3
Color 4
Color 5
Total Resistance
Yellow Green Yellow Red Green Yellow Green Blue Red Blue Green Red Red Blue Blue
Green
Red Red Yellow Yellow Black Green Black Red Red
Yellow Yellow Green
Yellow
12.1 16.5 27.4 32.8 39.5 43.9 49.4 56 60.2 65.9 72.3 76.7 82.2 88.9 94.3 98.7 105.4 109.6 121.7 138.2
Rest and Recovery Along with training and diet, rest is absolutely crucial to achieving results. Exercise breaks down muscle. Nutrition helps provide the nutrients to rebuild that muscle stronger. Rest is when the actual recovery and rebuilding occur. Rest Between Workouts Figuring out exactly how much rest you need to take between your workouts is tricky, as each person recovers at different rates. Generally, if you’re a beginner then start out training 3-days per week, taking at least a day of rest between each day. If you find yourself sore and tired up to 4 days after a workout, then its time to sleep more and adjust your diet to aid with recovery. It may even mean that you need to cut down on training time. Rest Between Sets
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
Rest periods between sets are also relative to your goals and fitness level. Start out with a 60 second rest period in between each set. If you feel as though the rest is too short, or too long, then adjust accordingly. There are many advanced techniques out there, which involve limiting your rest periods. Beginners should start with a 60-second rest period.
Training Methods When organizing your workouts, it’s important to be knowledgeable about training methods. Typically, most gym goers will stick to basic straight sets, which means that you perform an exercise for a set number of repetitions, rest, then repeat for predetermined number of repetitions. Straight sets are great for beginners, but as you become fitter, you want to use other training methods to help increase your intensity level. The following are some basic training methods you can use: Super Sets – supersets involve doing two exercises back-to-back with little to no rest in between each exercise. This shortage of rest puts greater stress on the targeted muscle group while also raising your heart and metabolic rate – leading to more fat loss. Timed Sets – timed sets are where, instead of designating a set number of repetitions, you perform an exercise for a set time period. For example, if the workout was Front Squat – 60 seconds work, 60 seconds rest – this means that you perform as many front squats as you can for 60 seconds, then rest for 60 seconds. Circuits – circuits involve doing 3 or more exercises back-to-back with little to no rest in between each exercise. Similar to supersets, the shortage of rest places a greater stress on your target muscle groups, and increases your heart rate. Peripheral Heart Action (PHA) – PHA refers to performing an upper body movement, followed by a lower body movement. You can implement this strategy with supersets or circuits. Hybrid Movements – when you combine two or more exercises together to combine one exercise. Escalating Density Training (EDT) – the brainchild of Charles Staley, this technique involves performing two exercises in a superset format for a predetermined amount of time. An example of an EDT workout would be to do 10 Front Squats and 10 Overhead Presses backto-back for as many sets as possible in 10 minutes. There are many more methods that you can use to design your training routines, but these
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
have been by far the most effective for producing results.
Nutrition Nutrition is an extremely important component to your health and fitness goals. However, providing any sort of detailed plan is beyond the scope of this eBook. Therefore, the best that can be done is to provide some recommendations of done-for-you nutrition programs. The following are my top two picks: TT Simple Nutrition - Craig Ballantyne put together a simple, easy to follow nutrition guide to help kick-start your fat loss and keep it going strong. Click here for three simple tips from this guide. Xtreme Fat Loss Diet – this is a 25-day program designed to help you lose fat super fast. It’s quite hard, but well worth the effort. Click here to learn more.
Training Routine The following is a 12-week training routine with the beginner in mind. If you are an intermediate or advanced trainee, feel free to substitute some of the exercises with more advanced ones using the exercise library towards the end of this eBook. In addition, to make any workout harder, simply increase the resistance level. Make sure to warm up properly before each workout, and implement the rest and recovery guidelines covered in this manual. Month One • •
Perform this full body workout 2-3 days per week, on non-consecutive days. Stick to it for 4 weeks, then move onto the Month Two workout.
Exercise Deadlifts Single Leg Press Standing Chest Press Horizontal Standing Row Overhand Front Raise Biceps Curl Triceps Pulldown Resistance Band Crunch Bent-Knee Leg Raises
Sets 3 3 3 3 3 3 3 3 3
Repetitions 10-15 10-15 8-12 8-12 8-12 8-12 8-12 15-20 15-20
Rest Between Sets 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds
Month Two
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
• • • •
Perform this full body workout 2-3 days per week, on non-consecutive days. Stick to it for 4 weeks, then move onto the Month Three workout. When you have an exercise listed as A1 and A2, it means that they are supersets, and to be performed back to back. The rest period associated with the second exercise in the grouping is to be performed after one set of both exercises is completed.
Exercise A) Front Squats B1) Standing Rows B2) Standing Chest Press C1) Straight Arm Pulldown C2) Incline Chest Fly D1) Reverse Biceps Curl D2) Standing Triceps Kickback E) Oblique Crunch
Sets 3 3 3 3 3 3 3 3
Repetitions 10-15 10-15 8-12 8-12 8-12 8-12 8-12 15-20
Rest Between Sets 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds
Month Three • •
Train 2-3 days per week on non-consecutive days, alternating between the Pull Workout and Push Workout Stick to it for 4 weeks, then move onto another workout.
Pull Workout Exercise Standing Leg Extension Lying Hamstring Curl Seated Resistance Band Row Pull Apart Hammer Curls Bicep Curls Shrugs Upright Row
Sets 3 3 3 3 3 3 3 3
Repetitions 12-15 12-15 8-12 8-12 8-12 8-12 15-20 8-12
Rest Between Sets 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds
Sets 3 3 3 3 3 3
Repetitions 12-15 12-15 8-12 8-12 8-12 8-12
Rest Between Sets 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds 60-90 seconds
Push Workout Exercise Reverse Lunges Single Leg Press Standing Chest Fly Standing Chest Press One-arm Triceps Extension Triceps Pulldown
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
Kneeling Ab Crunch Bent Knee Raises
3 3
15-20 15-20
60-90 seconds 60-90 seconds
Exercise Library Front Squats
• • •
Stand straight with your feet shoulder-width apart. Place the band underneath the feet, as shown in the image. Grasp the handles and hold them up to shoulder-level. Make sure the bands come outside of your arms, and tuck your arms close to your body with elbows pointing forward. Keep your back straight, and push your hips back. Keep pushing your hips back and bend your knees
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card so that your thighs are parallel to the floor. • From here, push with your heels to stand back up.
Reverse Lunge
• • • •
Stand straight with your feet shoulder-width apart. Place the band underneath one foot, as shown in the image. Grasp the handles and hold them up to shoulder-level. Make sure the bands come outside of your arms, and tuck your arms close to your body with elbows pointing forward. Keep your back straight, and lift the free leg up. Take a giant step back, and bend both knees until the front leg is a 90 degree angle, and the rear knee touches the ground as shown in the image. From here, push with your heel to return to starting position.
Standing Rows
• •
Stand straight with your feet shoulder-width apart. Place the band underneath one foot, as shown in the image. Grasp the handles and step back with the opposite leg. Bend forward slightly while keeping the back straight.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card • •
Keep your back straight, and pull the resistance band towards your body. Keep pulling while squeezing your shoulder blades together until your arms are by your side as shown in the picture. Pause, and slowly return to starting position.
Pull Apart
• • •
Stand straight with your feet shoulder-width apart and knees slightly bent. Grab the middle section of the band with both hands at shoulder level with palms facing down. From here, pull the band out and back until your shoulder blades contract, as shown in the image. Pause, and slowly return to starting position.
Overhead Press
• •
Stand straight with your feet slightly wider then shoulder-width apart. Grab the handles of the resistance band and bring them to your shoulders as shown. From here, press your arms overhead as shown, keeping the back straight and knees slightly bent.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card •
Do not lock out your arms completely. Keep a slight bend. Pause, and then return to starting position.
Standing Lateral Raises
• •
Stand straight with your feet slightly wider then shoulder-width apart. Grab the handles of the resistance band and hold them out to the side as shown. With a slight bend in your arms, raise the bands out to the sides up to shoulder level. Pause, then slowly return to starting position,
Standing Front Raise – Overhand/Underhand
• •
Stand straight with your feet slightly wider then shoulder-width apart. Grab the handles of the resistance band and hold them out to the side. With a slight bend in your arms, raise the bands out in front of your body up until shoulder level. Pause, than slowly return to starting position.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
•
Shah Training - Resistance Bands: The Forgotten Ace Card This exercise can also be done with an underhand position as shown in the third image. This position will activate more of the biceps.
Upright Row
• •
Stand straight with your feet close together, with the resistance band under then as shown. Grab the handles of the resistance band and hold them close together in front of your body. From this position, raise the bands straight up, flaring your elbows out as shown. Pause, than slowly return to starting position.
Biceps Curl
•
•
Stand straight with your feet shoulder width apart, with the resistance band under your feet as shown. Grab the handles of the resistance band and hold them in front of your body in a 90-degree angle as shown. From this position, curl the bands towards your body as shown in the second image. Pause, and return
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
•
Shah Training - Resistance Bands: The Forgotten Ace Card to starting position. This exercise can also be done with an overhand grip as shown in the last image.
Standing Triceps Kickback
• • •
Stand straight with your feet shoulder-width apart. Place the band underneath one foot, as shown in the image. Grasp the handles and step back with the opposite leg. Bend forward slightly while keeping the back straight. Keep your back straight; straighten your arms out as shown in the image. Squeeze your triceps. Pause, and then slowly return to starting position.
Standing One-arm Triceps Extension
• •
Stand straight with your feet shoulder-width apart. Place the band underneath one foot, as shown in the image. Grasp one handle in front, and the other handle from the back, as shown. Start off with the band over your head.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
• •
Shah Training - Resistance Bands: The Forgotten Ace Card Keeping your back straight, slowly lower the band behind your body, keeping your elbow stable. Pause, then extend back to starting position.
Standing Hammer Curl
•
•
Stand straight with your feet shoulder width apart, with the resistance band under your feet as shown. Grab the handles of the resistance band and hold them in front of your body with palms facing each other as shown. From this position, curl the bands towards your body as shown in the second image. Pause, and return to starting position.
Resistance Band Deadlift
• • •
Stand straight with your feet slightly wider then shoulder-width apart. Place the band underneath the feet, as shown in the image. Grasp the handles and hold them up out the sides, keeping your arms straight. Keep your back straight, and push your hips back. Keep pushing your hips back and bend your knees while bringing your body slightly forward as shown in the image.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
•
Shah Training - Resistance Bands: The Forgotten Ace Card From here, return back to the starting position.
Shrugs
•
•
Stand straight with your feet shoulder width apart, with the resistance band under your feet as shown. Grab the handles of the resistance band and hold them so the side of your body with palms facing each other as shown. From this position, shrug your shoulders as shown. Pause, and return to starting position.
Lunge with Biceps Curl
• •
Stand straight with your feet shoulder-width apart. Place the band underneath one foot, as shown in the image. Grasp the handles and hold to your sides.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
• • •
Shah Training - Resistance Bands: The Forgotten Ace Card Keep your back straight, and lift the free leg up. Take a giant step back, and bend both knees until the front leg is a 90 degree angle, and the rear knee touches the ground as shown in the image. While you are performing the lunge, simultaneously curl the band in front of your body as shown. From here, push with your heel to return to starting position and slowly lower your arms down to starting position.
Squat with Overhead Press
• • • • •
Stand straight with your feet shoulder-width apart. Place the band underneath the feet, as shown in the image. Grasp the handles and hold them up to shoulder-level. Make sure the bands come outside of your arms, and tuck your arms close to your body with elbows pointing forward. Keep your back straight, and push your hips back. Keep pushing your hips back and bend your knees so that your thighs are parallel to the floor. From here, push with your heels to stand back up. As you stand up, press your hands over your head and execute and overhead press. Pause, and return to starting position.
Two Hand/ One Hand Horizontal Standing Row
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
• • • •
Loop the band around a sturdy object as shown. Grab the handles, and step back until the bands are slightly tense. Stand straight with your feet shoulder-width apart. Keep your back straight, and pull the resistance band towards your body. Keep pulling while squeezing your shoulder blades together until your arms are by your side as shown in the picture. Pause, and slowly return to starting position. This movement can also be done with one hand at a time, as shown below:
Horizontal Standing High Row
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
• • •
Loop the band around a sturdy object as shown. Grab the handles, and step back until the bands are slightly tense. Stand straight with your feet shoulder-width apart. Keep your back straight, and pull the resistance band up and towards your shoulders, flaring out your elbows as shown. Keep pulling while squeezing your shoulder blades together. Pause, and slowly return to starting position.
One-arm/ Two-arm Incline Standing Row
•
• • •
Loop the band around a sturdy object above you as shown. You can also use the door attachment to attach to a door. Grab the handles, and step back until the bands are slightly tense. Stand straight with your feet shoulder-width apart. Keep your back straight, and pull the resistance band down and back, performing a row. Keep pulling while squeezing your shoulder blades together. Pause, and slowly return to starting position. This exercise can be done one arm at a time, or both hands together, as shown.
Straight Arm Pulldown
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
• • •
Loop the band around a sturdy object above you as shown. You can also use the door attachment to attach to a door. Grab the handles, and step back. Stand straight with your feet shoulder-width apart. Keep your back straight, and pull the resistance band down, keeping your arms straight. Pull them down towards your waist. Pause, and slowly return to starting position.
Triceps Pull-down
•
• •
Loop the band around a sturdy object above you as shown. You can also use the door attachment to attach to a door. Grab the handles with a 90-degree angle with your arms, as shown. Stand straight with your feet shoulder-width apart. Keep your back straight, and extend your arms down, targeting the triceps. Pause, and slowly return to starting position.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card Incline Chest Fly
• • • •
Loop the band around a sturdy object above you as shown. You can also use the door attachment to attach to a door. Grab the handles, with your body facing away from the door, as shown. Step forward, and lean slightly forward. Maintain hands in a fly position to the sides of your body. Keep your back straight, and press forward, bring your arms together. Your hands should end up close to each other as shown in last image. Pause, and slowly return to starting position.
Standing Chest Press
• • •
Loop the band around a sturdy object behind you as shown. You can also use the door attachment to attach to a door. Grab the handles, with your body facing away from the door, as shown. Bring your arms to the side of your body, as shown. From this position, keep your back straight and abs tight as you press you arms forward, flexing the chest. Extend all the way out. Pause, and slowly return to starting position.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card Standing Chest Fly
• • •
Loop the band around a sturdy object behind you as shown. You can also use the door attachment to attach to a door. Grab the handles, with your body facing away from the door, as shown. Step forward, and lean slightly forward. Maintain hands in a fly position to the sides of your body. Keep your back straight, and press forward, bring your arms together. Pause, and slowly return to starting position.
Standing Ab Twists
• • • • • •
Loop the band around a sturdy object behind you as shown. You can also use the door attachment to attach to the side for the doorframe around waist height. Grab both the handles together with one hand, clasping the other hand over the other, as shown. Or, you can attach both ends of the resistance band onto one handle. Stand with your side to the door. Hold the handle about 2 inches out from your chest as shown. Rotate slightly to the side closest to the door, and then reverse movement to the opposite side, so your hips are twisting from one side to the other. Return to starting position. Keep your back straight, and abs tight throughout the movement. Make sure you perform this movement in a controlled manner.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card Seated Resistance Band Row
• • • • •
Loop the band around a sturdy in front of you as shown. You can also use the door attachment to attach to the side for the doorframe. Sit on the floor and grab the handles. Make sure you are seated far enough to maintain tension on the band. Pull the band towards your body as shown, until your arms are by your waist. Squeeze your shoulder blades as you execute the movement. Pause, and slowly return to starting position. Keep your back straight, and abs tight throughout the movement. Make sure you perform this movement in a controlled manner.
Seated High Band Row
• • • • •
Loop the band around a sturdy in front of you as shown. You can also use the door attachment to attach to the side for the doorframe. Sit on the floor and grab the handles. Make sure you are seated far enough to maintain tension on the band. Pull the band towards your body and up high, flaring out your elbows as shown. Squeeze your shoulder blades as you execute the movement. Pause, and slowly return to starting position. Keep your back straight, and abs tight throughout the movement. Make sure you perform this
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card movement in a controlled manner. Laying Hamstring Curl
• Strap the resistance band around your right ankle using the ankle attachment. Lay down on your belly, with your right hand holding the handle straight out in front of you as shown. • Begin with your leg at a 90-degree angle. Slowly extend the leg until it straight. Pause, and slowly return to starting position. • Complete all your repetitions on one side before switching feet. Standing Leg Extension
• Loop the band around a sturdy object, or use the door attachment to attach to the side of the doorframe. Strap the resistance band around your right ankle using the ankle attachment. • Stand facing away from the door. Lift your right leg behind you at a 90-degree angle. Slowly extend the leg down until it straight as shown. Do not completely place the feet on the floor. • Pause, and slowly return to starting position. Complete all your repetitions on one side before switching feet.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
Standing Leg Abduction
• Loop the band around a sturdy object, or use the door attachment to attach to the side of the doorframe. Strap the resistance band around your right ankle using the ankle attachment. • Stand sideways from the door so the leg which is strapped is facing away from the door. Lift your leg up to the side of your body, as shown. • Pause, and slowly return to starting position. Complete all your repetitions on one side before switching feet. Standing Leg Adduction
• Loop the band around a sturdy object, or use the door attachment to attach to the side of the doorframe. Strap the resistance band around your right ankle using the ankle attachment. • Stand sideways from the door so the leg, which is strapped, is close to the door/object as shown. Lift your leg up to the side of your body. • Pause, and slowly return to starting position. Complete all your repetitions on one side before switching feet
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
Kneeling Ab Crunch
• • • •
Loop the band around a sturdy object above you as shown. You can also use the door attachment to attach to a door. Grab the handles, and kneel down, facing away from the door. Hold the handles together above your head as shown, with a slight bend in your elbows. Flex your hips slightly. Without moving your hips, crunch forward until you end up at the bottom position as shown. There is no reason to keep going until your elbows touch the ground. Pause, and slowly return to starting position.
Kneeling Oblique Crunch
• • •
Loop the band around a sturdy object above you as shown. You can also use the door attachment to attach to a door. Grab the handles, and kneel down, facing away from the door. Hold the handles together above your head as shown, with a slight bend in your elbows. Flex your hips slightly. Without moving your hips, crunch towards the side, targeting your obliques, until you end up at the
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
•
Shah Training - Resistance Bands: The Forgotten Ace Card bottom position as shown. There is no reason to keep going until your elbows touch the ground. Pause, and slowly return to starting position.
Resistance Band Crunch/Oblique Crunch
• • • • • •
Loop the band around a sturdy object as shown. You can also use the door attachment to attach to the side for the doorframe. Lay down on the floor, with your knees bent and feet flat. Grab the resistance bands and hold them straight above your head. From this position, crunch forward, contracting your abs. Pause, and slowly return to starting position. You can also crunch to the side to target your obliques, as shown in the last image. Make sure you perform this movement in a controlled manner.
Straight Leg Raises
• • • • •
Loop the band around a sturdy object as shown. You can also use the door attachment to attach to the side for the doorframe. Lay down on the floor, and attach the bands to your ankles using the ankle attachment. From this position, raise your legs up, as far as you can, as shown. Pause, and slowly return to starting position. Make sure you perform this movement in a controlled manner.
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
Bent-Leg Raises
• • • • •
Loop the band around a sturdy object as shown. You can also use the door attachment to attach to the side for the doorframe. Lay down on the floor, and attach the bands to your ankles using the ankle attachment. From this position, raise your legs up, and bend your knees in a 90 degree angle. This is your starting position. Bring your knees in close towards your chest. Pause, and slowly return to starting position. This is a short movement. Make sure you perform the exercise in a controlled manner.
Single Leg Press
• Strap the resistance band around your right ankle using the ankle attachment. Lay down on your back, with your right hand holding the handle straight out above your head as shown. • Begin with your leg at a 90-degree angle. Slowly extend the leg until it straight. Pause, and slowly return to starting position. • Complete all your repetitions on one side before switching feet.
Conclusion That’s all folks! Thank you so much for reading through this training manual. If you have any questions, you can address the to
[email protected].
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
Shah Training - Resistance Bands: The Forgotten Ace Card
©2014 www.ShahTraining.com - Burn Fat at Home with Intense Workouts
