"Resistance Band Workout Sheet- Pima County Employee Wellness Program"

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Pima County Employee Wellness Program
Resistance Band Workout
The Basics: Chest, Back and Legs
Chest Press
Lat Pulls
Squats
Wrap the band around
Begin with arms straight
Stand on the band with feet
your back and hold
up overhead, holding
shoulder-width apart, or
ends of tubing in each
the band towards the
together, keeping tension on
hand with forearms
middle. Adjust hands
the band by holding a half-
parallel to the floor.
closer to increase
bicep curl. You can also
Band should run
tension. Contract the
hold the band at your sides
along the inside of the
back and pull the band
or by your shoulders. Lower
arms (under the
out while bringing the
into a squat, keeping knees
armpits). Squeeze
elbows towards the rib
behind toes, and pulling on
chest and press arms
cage. Raise back up
the band to add tension.
out in front of you.
and repeat.
Return to start and repeat.
Return to start and
repeat.
Additions: Shoulders, Biceps, Triceps, Glutes, Thighs
One-Armed Lateral
Bicep Curl
Tricep Extensions
Raise
Place both feet on tube
Hold the band in both
Stand or sit with one
and grasp ends (the
hands at shoulder
end of tube under foot
wider the feet, the
level with right arms
and the other end in
harder the exercise).
bent in front of the
one hand. Keeping
Bend the elbows and
chest. Keeping the
elbow slightly bent
curl hands up towards
left hand stationary,
and fixed, lift the arm
shoulder. Lower and
contract the triceps to
out to side, to
repeat.
straighten the right
shoulder level. Lower
arm out to the side.
and repeat.
Return to start and
repeat before
switching sides.
Butt Blaster
Criss-Cross Outer Thigh
On hands and knees, wrap band
Lying on the floor, take legs straight up with
around right foot, holding onto ends
band wrapped around feet. Criss-cross the
with each hand (or one hand). Begin
bands and hold either side in the opposite
with right knee bent and flex the foot
hand. Squeeze the glutes to open the legs out
while extending the right leg straight
to the sides as far as you can. Repeat.
back, squeezing the glutes. You may
need to wrap tube around hands to
adjust tension. Repeat for all reps and
switch sides.
More options:
Resisted Pushups
Lunges
Overhead Press
Begin on knees or
Stand with right leg
Place both feet on
toes and wrap the
forward, left leg back
tube and grasp
band over your back,
and band positioned
handles, bringing
holding onto the ends
under right leg. Keeping
hands up just over
with both hands flat
tension on the band by
shoulders with
on the floor. Loop the
bending elbows, lower
elbows bent and
band to add tension
into a lunge until both
palms in. Press
and bend elbows into
knees are at 90 degrees,
arms up overhead
pushup. Lower chest
front knee behind the
and then lower.
to the floor and
toe. Return to start and
Repeat.
repeat.
repeat.
Pima County Employee Wellness Program
Resistance Band Workout
The Basics: Chest, Back and Legs
Chest Press
Lat Pulls
Squats
Wrap the band around
Begin with arms straight
Stand on the band with feet
your back and hold
up overhead, holding
shoulder-width apart, or
ends of tubing in each
the band towards the
together, keeping tension on
hand with forearms
middle. Adjust hands
the band by holding a half-
parallel to the floor.
closer to increase
bicep curl. You can also
Band should run
tension. Contract the
hold the band at your sides
along the inside of the
back and pull the band
or by your shoulders. Lower
arms (under the
out while bringing the
into a squat, keeping knees
armpits). Squeeze
elbows towards the rib
behind toes, and pulling on
chest and press arms
cage. Raise back up
the band to add tension.
out in front of you.
and repeat.
Return to start and repeat.
Return to start and
repeat.
Additions: Shoulders, Biceps, Triceps, Glutes, Thighs
One-Armed Lateral
Bicep Curl
Tricep Extensions
Raise
Place both feet on tube
Hold the band in both
Stand or sit with one
and grasp ends (the
hands at shoulder
end of tube under foot
wider the feet, the
level with right arms
and the other end in
harder the exercise).
bent in front of the
one hand. Keeping
Bend the elbows and
chest. Keeping the
elbow slightly bent
curl hands up towards
left hand stationary,
and fixed, lift the arm
shoulder. Lower and
contract the triceps to
out to side, to
repeat.
straighten the right
shoulder level. Lower
arm out to the side.
and repeat.
Return to start and
repeat before
switching sides.
Butt Blaster
Criss-Cross Outer Thigh
On hands and knees, wrap band
Lying on the floor, take legs straight up with
around right foot, holding onto ends
band wrapped around feet. Criss-cross the
with each hand (or one hand). Begin
bands and hold either side in the opposite
with right knee bent and flex the foot
hand. Squeeze the glutes to open the legs out
while extending the right leg straight
to the sides as far as you can. Repeat.
back, squeezing the glutes. You may
need to wrap tube around hands to
adjust tension. Repeat for all reps and
switch sides.
More options:
Resisted Pushups
Lunges
Overhead Press
Begin on knees or
Stand with right leg
Place both feet on
toes and wrap the
forward, left leg back
tube and grasp
band over your back,
and band positioned
handles, bringing
holding onto the ends
under right leg. Keeping
hands up just over
with both hands flat
tension on the band by
shoulders with
on the floor. Loop the
bending elbows, lower
elbows bent and
band to add tension
into a lunge until both
palms in. Press
and bend elbows into
knees are at 90 degrees,
arms up overhead
pushup. Lower chest
front knee behind the
and then lower.
to the floor and
toe. Return to start and
Repeat.
repeat.
repeat.
More options:
Band Kickback
Attach band to sturdy object in front of you in a split
stance, bent at the waist with abs in. Hold handle in one
hand, elbow bent. Straighten the arm, contracting the
back of the arm. Keeping the elbows steady, bend the
arm back to starting position and repeat.
Bent Over Row
Center tube under feet and bend forward at the waist,
back flat and abs in. Grab tube close to the feet and
bend the elbows to pull the arms up to the torso,
squeezing the back. Slowly lower arms back towards the
feet and repeat. You can also do a seated version (see
picture to right) on a ball or chair.
Front Raise
Turn the ball so that one of the resistance bands is
directly under you. Grab the handle and, keeping
torso straight, lift arm straight up in front of you to
shoulder level. Lower and repeat for all reps and
then switch arms.
Rear Delt Row
Wrap band around stable object and sit (or stand) facing
it, holding the handles with arms out in front, palms down.
Pull the elbows back until level with torso, squeezing the
shoulder blades and keeping arms parallel to ground.
Return to starting position and repeat.
One-Arm Chest Fly
Attach the band to a sturdy object at about shoulder
height (standing or sitting). Hold the handle in right hand
and wrap the loop around hand to increase tension if
needed. Keeping arm straight (elbow slightly bent) at
shoulder level, contract the chest to bring the arm in
towards the mid-chest. Return to start and repeat.
Safety tips:
• Check for holes or worn spots. Replace if you see any tears.
• Perform your workout on carpeting, wood floors or grass – anywhere but asphalt or cement. Abrasive
surfaces can damage the band.
• Wear comfortable, supportive athletic shoes, not sandals or dress shoes.
• Make sure the band is secured underfoot or on an anchor before you begin each exercise.
• Maintain good posture throughout each exercise. Keep your knees slightly bent, your abdominal muscles
pulled in and your chest expanded.
• Perform the exercises in a slow and controlled manner, to work against resistance both when you pull on
the tube and when you return to the starting position
Don’t forget to:
Resistance train three times per week.
Warm up before you begin and stretch afterwards.
Choose enough resistance that you cannot perform more than 12 repetitions, but can perform more than
8. Adjust the tension by grasping the band with hands closer together (more resistance) or further apart
(less resistance).
Whole-body Exercise Band Workout
Exercise bands are great exercise accessories. Not only are they
Complete one or more sets of 20 repetitions of each of the
portable and easy to use, they’re extremely effective for develop-
following exercises. Proper form is essential. Follow the
ing muscular strength and endurance.
directions given and concentrate on performing each exer-
And, as we show you here, it’s easy to get a whole-body
cise in a slow and controlled manner while using a relaxed
workout. Ten to 20 minutes, twice a week is all you need to
grip. Once the exercises begin to feel too easy, you may need
build and maintain muscular strength and endurance.
to graduate to a band with greater resistance.
1. Leg Abduction
5. Lateral Raise
Stand behind a chair and
Stand with feet shoulder-
step both feet inside the
width apart and place one
3. Leg Adduction
loop and position around
end of the band under the
Stand behind a chair and
your ankles. Place your
right foot. Comfortably
step both feet inside the
hand on the chair for
grasp the other end of the
loop and position around
support and balance.
band in the right hand,
your ankles. Place your
Maintaining erect posture
maintaining a slight bend
hand on the chair for sup-
with contracted abdomi-
in the elbow. Position the
port and balance. Main-
nals, shift your body weight
right arm straight down
taining erect posture with
onto leg closest to the
from the shoulder with the
contracted abdominals, shift
chair. Keep supporting leg
thumb pointing forward.
your body weight onto leg
softly bent at the knee
Keep your knees soft, your
furthest from the chair.
throughout the exercise.
posture erect and abdomi-
Keep this leg softly bent at
Flex your foot and lift your
nals contracted. Lift your
the knee throughout the
outer leg out as far as com-
arm laterally to shoulder
exercise. With your foot
fortably possible, keeping
height, keeping your wrist
flexed and toes pointed out-
the hip and shoulder sta-
firm, thumb pointed up
ward, lift the leg closest to
tionary. Slowly lower and
and palm facing forward.
the chair slightly forward.
repeat.
Slowly lower and repeat.
From this starting position,
cross the leg in front of the
body, leading with the heel.
Keep the hips and shoul-
ders stable as you slowly
return to the starting posi-
tion and repeat.
2. Hamstring Curl
4. Squat
Stand behind a chair, plac-
ing one or both hands on it
Stand with feet approxi-
6. Chest Press
for balance. Step both feet
mately shoulder-width
Stand with feet shoulder-
inside the loop and position
apart. Place the band
width apart, knees soft,
around your ankles. With
under the arches of both
posture erect and
good posture and contracted
feet, holding the ends com-
abdominals tight. Grasp
abdominals, shift your body
fortably in each hand. Look
the ends of the band in
weight on to one leg. Keep
at a point slightly higher
both hands and place
supporting leg softly bent at
than your head and con-
behind your back, under
the knee throughout the
tract your abdominals to
the arms, at chest level.
exercise. With knees aligned
maintain proper posture.
Bend and raise your
and foot flexed, contract the
Bend your knees until your
elbows to chest level.
hamstring and bend your
upper legs are just above
Keeping your wrists firm
“free” leg ninety degrees
parallel in relation to the
and palms parallel with
toward the buttocks. Slowly
floor. Keep your heels
the floor, extend your
return to starting position
down, your body weight
arms straight in front of the
and repeat.
over the ankles and your
body; do not lock out the
abdominals tight with your
elbows. Return to starting
low back in a natural arch.
position and repeat.
Make sure you can see
your toes as you bend your
knees. Return to starting
position and repeat.
9. Triceps
Extension
Stand with feet shoulder-
width apart, knees soft and
abdominals tight. Grasp
the band on either end,
placing one hand behind
your back with the back of
your hand against your
waistline, and the other
hand at the back of your
neck with your thumb
pointing down. There
should be no slack in the
tube, so adjust as neces-
sary to create a slight taut-
11. Back Extension
ness. Keeping your hand
Lie face down with your arms by your sides, palms
stationary at the waist,
facing up and legs extended and relaxed. Hold your
extend the top arm above
head up slightly or rest your forehead on the floor.
your head by moving just
Relax your shoulders into the floor, but keep your
the elbow; your shoulder
7. Upper Back
abdominals tight. Contract the gluteals and use your
should remain stable in
Stand with feet shoulder-width apart,
lower back muscles to slowly lift your shoulders
order to isolate the triceps
knees soft, posture erect and abdom-
and chest off the floor. Lower and repeat.
muscle. Keep your hand
inals tight. Grasp the band so hands
directly over your shoul-
are slightly wider than shoulder-
der, so your palm faces
width apart. With your palms facing
forward and your knuckles
the floor, bend your elbows and lift
face the ceiling. Slowly
your arms to chest height. Expand
lower and repeat.
your chest and pull your shoulder
blades back and together. Keep your
lower body stationary and maintain
good posture throughout the exer-
cise. Return to starting position and
repeat.
10. Biceps Curl
Stand comfortably with feet
shoulder-width apart, knees
soft and abdominals tight.
Grasp the loop in front of
you with both hands, keep-
ing your left hand slightly
below waist level with palm
facing down, and your right
hand just above it with palm
12. Reverse Crunch
facing up. Tuck your right
Lie on your back with your thighs perpen-
elbow in close to your side.
dicular to the floor and your knees bent at
Without moving your left
a 90-degree angle. Grasp the loop in both
arm, bend your right elbow
hands and place it on the front of your
and bring your palm up
thighs just above the knees. Position hands
until it is facing the front of
against the outside of your thighs, palms
your left shoulder, with your
facing the floor as they hold the band. Rest
thumb pointing out and
your head, neck, shoulders and lower back
away from the body. Be
on the floor. This is your starting position.
sure to keep your wrist
Contract your abdominals, roll your hips
straight. Slowly lower and
8. Lat Pulldown
up and bring knees toward your face as
repeat.
you lift the upper body slightly off the floor.
Stand with feet shoulder-width apart,
With each crunch, press your hands toward
knees soft and abdominals tight. Grasp
the feet, pushing against the resistance of
the band so hands are slightly wider
the loop. Try to relax your shoulders and
than shoulder-width apart. Lift your
neck and don’t lock out your elbows.
arms just above your head, palms fac-
Return to starting position and repeat.
ing front; look straight ahead. Extend
arms laterally at shoulder height with
firm wrists and slightly bent elbows.
Pull your shoulder blades back and
together and expand the chest. Return
to starting position and repeat.
M03-048