1. Chest Press w/ tube
Securely attach tube at chest height. Stand with feet hips distance apart & attached tube/band behind you, keeping abdominals tight and knees soft lean slightly forward. Hold tube/band with palms facing down, upper arms are parallel to the floor, elbows out & bent to 90 degree angle. Contract abdominals, exhale & extend arms forward keeping elbows soft & arms at chest height, flex elbows to return to starting position and complete 1 rep.
works the chest, triceps & front of shoulders
2. Row w/ tube
Securely attach tube at chest height. Stand with feet hips distance apart, soft knees, back straight, chest lifted & abdominals tight, lean back about 20 degrees. Hold tube/band with palms facing each other, arms extended forward & soft elbows. Exhale & pull tube/band to middle of chest using back muscles keeping elbows close to the body & pointing back, pinch shoulder blades together at end of move. Extend arms forward to return to starting position to complete 1 rep.
works the back & biceps
3. Kneeling Leg Extensions
Securely attach 1 end of tube at ankle height. Attach other end of tube/band to left. Kneel on floor facing the attached tube/band with shoulders aligned over wrists and hips aligned over knees. Contact abdominals & extend left leg straight back to hip height bend left leg to return to starting position to complete 1 rep. Repeat on other side.
works the glutes & legs
4. Squat and Shoulder Press w/ tube
Stand with feet shoulder distance apart, secure 1 end of tube/band under right foot, hold other end with right hand palm facing forward and upper arms parallel to floor. Squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles, quickly & simultaneously exhale straighten legs & push tube/band up toward ceiling. Squat back down to complete 1 rep. Do 12 to 15 reps, switch sides and repeat same number of reps.
works the legs, shoulders & triceps
5. Biceps Curls w/ tube
Stand with tube or band secured under feet and handles in each hand, feet hips distance apart, soft knees, back straight, abdominals tight, chest lifted. Hold tube or band handles with an under hand grip, palms facing forward, arms extended with soft elbows. Exhale & flex elbows to raise tube or band to shoulder height. Reverse direction & return to starting position to complete 1 rep.
works the biceps
6. Triceps Overhead Extension w/ tube
Stand leaning slightly forward with feet in a stagger step, soft knees, flat back, abdominals tight. Place right hand on right hip & secure 1 end of tube/band under left foot, hold other end with left hand behind left shoulder keeping elbow facing forward and close to head. Exhale and straighten arm until tube/band is above shoulder. Reverse direction to return to starting position to complete 1 rep.
works the triceps
7. Bicycle Crunches
Lie face up on mat with legs extended & fingertips on back of head with elbows back and out. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position. Exhale & lift shoulders & feet off the mat, bring your left knee toward your chest as you twist your right shoulder toward your left knee, keeping abdominals contracted extend knee out straight keeping foot off the ground as you lower shoulders back down to close but not touching the mat. Repeat on other side to complete 1 rep.
works the abdominals
Lie face up on mat with knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling & fingertips on back of head with elbows back and pointed to the side.
Contract abdominal muscles, flatten low back, exhale & slowly lift shoulders up as high as you can shortening the torso then slowly lower back down keeping shoulders off the mat.
works the abdominal