Exercises

Muscle Group Targeted:   Abdominals (Obliques) Instructions: Using the door anchor at the “middle” position, hook band of desired resistance to your cuff. Stand straight by engaging your core muscles and hold your cuff at about lower chest height. Hold your cuff with open hands. Start by twisting to the other side of your body. Make sure you twist by keeping at your hips by keeping your upper body in the same position. Hold the position for a second or so and return to the starting and repeat. Do not curve your back or hunch, keeping good form will prevent...

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Muscle Group Targeted:   Legs (Hamstrings) Instructions: Using the door anchor at the “low” position, hook band of desired resistance to both ankle cuffs. Lay down on your stomach, putting your arms in front your face in order to rest your head on them. Start by raising one leg up to about 90° from the floor by folding at the knee. Hold the position for a second or so and lower your leg and head, and repeat. Do not curve your back or hunch, keeping good form will prevent injuries and will aid in taking full benefits of the exercise.

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Muscle Group Targeted:   Legs Instructions: Hook the desired band to your grip-free cuffs. Step onto the band with one foot half-way through the band to maintain the same resistance on both sides. Hold the cuff with an open hand. The other leg should be about 2 steps behind you and shoulder width apart from the front leg. Lower your body until the back knee almost touches the floor and your front leg is close to 90°. Stand back up by pushing from the front leg using the middle of the foot (weight should be equal on the ball of...

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Muscle Group Targeted:   Lower Abdominals Instructions: Using the door anchor at the “low” position, hook band of desired resistance to both ankle cuffs. Lay down on your back keeping your back straight by engaging your core muscles. Start by raising one leg up to about 45° from the floor, to keep your leg straight, stretch your foot out as in the picture above. As you raise your foot, do a partial crunch by raising your head. Hold the position for a second or so and lower your leg and head, and repeat. Do not curve your back or hunch,...

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Muscle Group Targeted:   Shoulders Instructions: Hook the cuffs onto the band of desired resistance. Step with one or both feet onto the band, ensure that the band lands in the arch of your feet (do not exercise without shoes). Make sure you step about half-way through the band so you can have the same resistance for both arms. Stand up straight, engage and contract your abdominal muscle to maintain balance and good posture. You can lock your knees to keep straight, but if this is uncomfortable, you can have a slight bent in the knees. Using an open hand,...

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Muscle Group Targeted:   Legs (Quadriceps) Instructions: Hook the cuffs onto the band of desired resistance. Step with both feet onto the band, keeping both feet at about shoulder length. Make sure you step onto the band at about the same so you can have the same resistance on both sides. Stand up straight, engage and contract your abdominal muscle to maintain balance and good posture. Using an open hand, insert the cuff up to the inside of your thumb. Start by holding the cuffs to shoulder height. It’s important that you sit back, not bend over, as if you...

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Muscle Group Targeted:   Chest (Pectorals) Instructions: Hook the cuffs onto the band of desired resistance. Use the door anchor to attach the band making sure that the anchor is at the height of your chest. Insert the cuffs to the inside of your hands, keep your hands open. Stand up straight, engage and contract your abdominal muscle to maintain balance and good posture. For added balance, keep one foot about 1 step and a half behind the other, putting more of your weight on the front foot. Start with both arms back at head height at the level of...

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Muscle Group Targeted:   Back Instructions: Hook the cuffs onto the band of desired resistance. Step with both feet onto the band and twist the band around your feet once (or twice if you need to) at about arch level. Make sure you steps about half-way through the band so you can have the same resistance for both arms. Bend over slightly ensuring you have a straight back, engage your core and lower back to maintain balance and good posture. Keep your knees slightly bent forward. Insert the cuff up to your wrists. Start the movement with your hands in...

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Muscle Group Targeted:   Triceps Instructions: Hook the cuffs onto the band of desired resistance. Step with one foot onto the band, holding the band with your heel (do not exercise without shoes). Make sure you step onto the band at a height where you’ll get enough resistance to be able to do the exercise. You can also use the door anchor (latched in the low position) if you prefer. Stand up straight, engage and contract your abdominal muscle to maintain balance and good posture. You can lock your knees to keep straight, but if this is uncomfortable, you can...

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