Scribd
Upload
160 views

Resistance Band Exercises Handout

1) This document provides instructions for 5 simple resistance band exercises: squats, chest presses, rows, split squats, and bicep curls. 2) Each exercise should be performed for 12-15 repetitions until muscles feel fatigued and the full routine can be repeated for 2 sets. 3) Proper form is important to ensure safety - movements should not cause pain and a stretching routine should follow the workout.

Uploaded by

Rakesh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
160 views

Resistance Band Exercises Handout

1) This document provides instructions for 5 simple resistance band exercises: squats, chest presses, rows, split squats, and bicep curls. 2) Each exercise should be performed for 12-15 repetitions until muscles feel fatigued and the full routine can be repeated for 2 sets. 3) Proper form is important to ensure safety - movements should not cause pain and a stretching routine should follow the workout.

Uploaded by

Rakesh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

5 Simple Resistance Band Exercises

Tips:
▪ Always warm up before you perform these exercises. Try marching on the spot for 3-5 minutes,
or walking up and down a flight of stairs to warm up.
▪ Complete each exercise in the sequence 12-15 times (until you feel the muscles working – or
‘feel the burn’). If you have time you can repeat the entire program 2 times.
▪ It shouldn’t hurt – if it does, stop the exercise and ask a professional for guidance.
▪ Make sure you stretch (using the Total Body Stretching Routine) after you perform this workout.

Exercise Where you Directions Picture


Important: Name Should Feel
Before you It
begin any new Squat In your - Put the band underneath your feet
exercise buttocks and and the other ends over your
program, please thighs shoulders with both hands gripping
check with your either end.
doctor! Enlisting - Slowly sit down into an imaginary
the help of a chair behind you – keeping your
qualified Fitness weight through your heels.
Professional will - Don’t let your knees go over your
ensure you toes and keep your back straight.
effectively use
Chest Press In your chest - Sitting tall in a chair and wrap the
exercise
elastic around the back of your
equipment,
chair.
correctly monitor
- Place the elastic under your
exercise
armpits, and hold your elbows up
intensity and
perform so that you have a 90 angle in
movements with your armpit.
proper exercise - Press your arms out to full
form and extension without locking your
technique. elbows, and then back to where
Don't be shy - your elbows are at 90 degrees.
Ask questions! Row Between your - Place the band around a door
shoulder knob. Keep your knees ‘loose’ and
blades stand tall.
- Pull the band towards your sides
while thinking about squeezing
your shoulder blades together.
- Keep your elbows close to your
sides and your shoulders dropped
away from your ears.
Split Squats Legs - Place the band under your right
foot. Step your right foot forward,
keeping your left leg back.
- Without letting your right knee go
over your right toe, lower your body
by dropping your left knee towards
the ground (don’t touch).
- Repeat this exercise 12-15 times
on both sides.
Bicep Curl In your - Start by standing (harder) or sitting
biceps/ front (easier) and with the band
upper arm underneath your feet and your feet
and shoulders relaxed.
- Keeping your elbows by your
sides, raise the band using your
upper arms (biceps).
- Rotate your hand as you curl up so
that when you complete the motion
your palms face up.

You might also like