Transcription
RESISTANCE BANDFULL BODY WORKOUT
TABLE OF CONTENTS WHY RESISTANCE BANDS? COMPLETE EXERCISES DESCRIPTION AND EXPLANATION CHEST BACK SHOULDERS ARMS ABS LEGS UPPER BODY ROUTINE ABS ROUTINE LOWER BODY ROUTINE
WHY RESISTANCE BANDS? No gravity needed to provide the resistance Great for targeting specific muscle groups Continuous tension to the muscle Inexpensive, lightweight, easily stored and transported Resistance increases progressively by the range ofmotion of the exercise Stronger burn and greater muscle fatigue More joint protective as free weights in the gym Supplement to Yoga, Pilates, Stretching Exercises, Crossfit, Fitness,Insanity, Zumba, P90X or other training programs
CHEST: NORMAL PUSH UPSHands - wideSTEP 1STEP 2STEP 3
CHEST: DIAMOND PUSH UPSHands narrow
CHEST: BAND CROSS-OVERSPUT THE BANDSBEHIND YOUR FOOTLEAN BACK ANDSIT ON YOUR FEETPULL FORWARDAND UP
BACK: SINGLE STANDINGROWSSlightlyKeep yourback straightbend yourknees
BACK: SEATED ROWSIt s okey to leanin a little bit butdon t bend yourupper backKeep yourback straight(90 degrees)
SHOULDERS: FRONT RAISESStandstraightDo not leanbackwards. If you areleaning backwards,decrease theresistance
SHOULDERS: SIDE RAISES
SHOULDERS: SIDESTRETCHESDo not pullwith yourforearmTwist yourshoulderinstead
BICEPS: ISLOATED CURLSPut yourelbow on theinside of yourkneePut the other handon the secondknee to maintainthe stability
BICEPS: HAMMER CURLS
TRICEPS: ONE HANDEXTENSIONSKeep your handbehind your back inthe 90 degreeposition as youexpand the band
TRICEPS: DIPSKeep your armsclose to your upperbody
TRICEPS: ONE HAND PUSHDOWNSStretch downPut your onehand on thewalland keep yourhand close toyour upper body
ABS: LEG RAISESKeep yourhead off thegroundMove yourlegs towardsyour hands
ABS: OBLIQUESFeel thestretch hereSqueeze thatleft oblique!
LEGS: BEHINDPut youhands on awallYour knee can beslightly bent, butnot too much
LEGS: BEHIND & CORE ABSSimilar to theprevious exercise,but this time in aplanking positionIt will train yourbehind and coreabs as well
LEGS: HAMSTRINGSBack side ofyour legs
LEGS: QUAD EXTENSIONSFront side ofyour legs
20 MINUTE UPPER BODYROUTINE (HIGH INTENSITY) PUSH UPSTRICEP DIPSCROSS OVERSSINGLE ROWSBICEP CURLSSEATED ROWSSIDE RAISES
GET YOUR TIMER READY!ERERCISE 1: PUSH SUPERSET1. Start with push ups (as many as you can do)2. Immediately continue with dips (until musclefailure)3. Take a rest for 30-45 seconds4. Repeat 3 timesYou can do push upswithout resistancebands too
EXERCISE 2: CROSS-OVERS1. Do 8-12 repetitions2. Take a rest for 30 – 45 seconds3. Repeat 3 times
EXERCISE 3: PULL SUPERSET1. Start with single rows (10-12 repetitions)2. Immediately continue with isolated bicep curls (812 repetitions)3. Rest for 30-45 seconds4. Repeat the whole cycle 3 times
EXERCISE 4: SEATED ROWS1. Do 12-15 repetitions each set2. Rest for 30 seconds3. Do 3 sets
EXERCISE 5: SIDE RAISES1. Do 10-12 repetitions2. No rest time ( gostraight from onehand to the other)3. Do 3 sets
9 MINUTES ABS ROUTINE V – positionUpper CrunchesLeg raisesObliques1 minute per exerciseNo rest time2 cycles
WARM UP: V-POSITIONKeep your upper bodyand legs off theground for as long asyou can
GET YOUR TIMER READY!EXERCISE 1: UPPER ABCRUNCHES1. Start with crunches2. Do it for 1 minute without break3. After 1 minute go immediately to the2nd exercise
EXERCISE 2: LEG RAISESDo itSLOW!!1. Spread outyour legs andhands2. Lift your legsup to yourarms3. Do it 1 minute4. No break5. Go to the 3rdexerciseimmediately
EXERCISE 3: OBLIQUES1. Train everyoblique for30 seconds2. Go backs tothe exercise1 andrepeat thewhole cycleone moretime
12 MINUTES LOWER BODYWORKOUT (LEGS AND BUTT) 4 exercises in total Go from the right leg to the left legwithout resting 3 sets per each exercise 12-15 repetitions
LET S START!EXERCISE 1: HAMSTRINGS Do 12-15 repetitions for each leg Do 3 sets No rest time
EXERCISE 2: BUTT 12-15repetitions 3 sets No rest time
EXERCISE 3: BUTT 12-15 repetitions 3 sets No rest time between sets
EXERCISE 4: LEG EXTENSIONS 12-15repetitions 3 sets No rest time
Thank You for downloadingthis workout guide!WHAT DO I OFFER? Personal fitness/nutrition coaching Online coaching Complete body and lifestyle transformation Resistance bands BODYMADEIf you are interested, just leave me a message here:absolutebodydominance@gmail.comMatejKacvinsky
Find me as well onAbsolute Body Dominance@MATTKACVINSKY/absolutebodydominance
WHY RESISTANCE BANDS? No gravity needed to provide the resistance Great for targeting specific muscle groups Continuous tension to the muscle Inexpensive, lightweight, easily stored and transported Resistance increases progressively by the range of motion of the exercise Stronger burn and greater muscle fatigue More joint protective as free weights in the gym
