PATHFIT REVIEWER  RESISTANCE TRAINING TO INCREASE

MUSCLE MASS AND IMPROVE BODY

PAR-Q & YOU (PHYSICAL ACTIVITY READINESS COMPOSITION
QUESTIONNAIRE )  BALANCED DIET AND NUTRITION TO
 IT IS A SIMPLE SELF-SCREENING TOOL SUPPORT OVERALL HEALTH AND
THAT IS TYPICALLY USED BY FITNESS BODY COMPOSITION GOALS.
TRAINERS OR COACHES TO DETERMINE
THE SAFETY OR POSSIBLE RISKS OF INTRODUCTION TO ATHLETIC CONDITIONING
EXERCISING BASED ON YOUR HEALTH AND STRENGTH TRAINING
HISTORY, CURRENT SYMPTOMS AND RISK
FACTORS. ATHLETIC CONDITIONING
WHO SHOULD TAKE THE PAR-Q?  FOCUSES ON IMPROVING OVERALL
 THE PAR-Q CAN AND SHOULD BE USED BY PHYSICAL FITNESS AND PERFORMANCE
ANYONE WHO IS PLANNING TO START AN FOR SPECIFIC SPORTS OR ACTIVITIES.
EXERCISE PROGRAM AND MAKE IT STICK,  IT INVOLVES A MIX OF EXERCISES AND
WHETHER ON THEIR OWN OR WITH THE DRILLS TAILORED TO IMPROVE YOUR
ASSISTANCE OF A TRAINER OR OVERALL FITNESS AND SKILLS FOR A
INSTRUCTOR. SPECIFIC SPORT OR ACTIVITY.
IF YOU ANSWERED YES TO ONE OR MORE
QUESTIONS… STRENGTH TRAINING
 TALK WITH YOUR DOCTOR BY PHONE OR  IT INVOLVES LIFTING WEIGHTS OR USING
IN PERSON BEFORE YOU START BECOMING RESISTANCE TO CHALLENGE YOUR
MUCH MORE PHYSICALLY ACTIVE OR MUSCLES AND MAKE THEM STRONGER.
BEFORE YOU HAVE A FITNESS APPRAISAL.  STRENGTH TRAINING CAN ALSO HELP
PREVENT INJURIES BY STRENGTHENING
FITNESS TESTING (HEALTH RELATED MUSCLES AND IMPROVING JOINT
COMPONENTS) STABILITY.

CARDIORESPIRATORY ENDURANCE - THIS HOW ATHLETIC CONDITIONING AND

REFERS TO THE ABILITY OF THE CIRCULATORY STRENGTH TRAINING CHANGES ONE'S
AND RESPIRATORY SYSTEMS TO SUPPLY PHYSICAL COMPONENTS AS WELL AS THEIR
OXYGEN TO MUSCLES DURING SUSTAINED EVERYDAY TASK?
PHYSICAL ACTIVITY. 1. ATHLETIC CONDITIONING AND STRENGTH
EXERCISES: TRAINING CAN ENHANCE YOUR DAILY LIFE BY
 JOGGING INCREASING ENERGY LEVELS, IMPROVING
 LUNGES BALANCE, BOOSTING ENDURANCE, AND
 SQUAT JUMPS REDUCING STRESS, ULTIMATELY MAKING TASKS
FEEL MORE MANAGEABLE AND BOOSTING
MUSCULAR STRENGTH - THIS REFERS TO THE OVERALL CONFIDENCE.
MAXIMUM AMOUNT OF FORCE A MUSCLE OR 2. THROUGH ATHLETIC CONDITIONING AND
MUSCLE GROUP CAN EXERT AGAINST STRENGTH TRAINING, YOU'LL FIND EVERYDAY
RESISTANCE IN A SINGLE EFFORT. ACTIVITIES BECOMING EASIER AS YOU GAIN
EXERCISES: MORE ENERGY, BETTER BALANCE, INCREASED
 SQUAT ENDURANCE, AND REDUCED STRESS, ALL
 PLANK CONTRIBUTING TO A GREATER SENSE OF
 PUSH-UP CONFIDENCE IN YOUR ABILITIES.
3. WITH ATHLETIC CONDITIONING AND
MUSCULAR ENDURANCE - THIS REFERS TO THE STRENGTH TRAINING, YOU'LL NOTICE A
ABILITY OF A MUSCLE OR MUSCLE GROUP TO POSITIVE SHIFT IN YOUR DAILY LIFE,
PERFORM REPEATED CONTRACTIONS OVER A EXPERIENCING MORE ENERGY, IMPROVED
PERIOD OF TIME WITHOUT FATIGUE. BALANCE, INCREASED ENDURANCE, AND
EXERCISES: REDUCED STRESS, MAKING TASKS FEEL MORE
 SIT-UPS MANAGEABLE AND BOOSTING YOUR SELF-
 ARM CIRCLES ASSURANCE.
 LEG RAISE
PRINCIPLES OF EXERCISE:
FLEXIBILITY - THIS REFERS TO THE RANGE OF 1. SPECIFICITY
MOTION AVAILABLE AT A JOINT OR GROUP OF 2. REVERSIBILITY
JOINTS. 3. OVERLOAD
EXERCISES: 4. PROGRESSION
 BUTTERFLY STRETCH 5. INDIVIDUALITY
 TRICEPS STRETCH 6. FITT
 SHOULDER STRETCH
BODY COMPOSITION - THIS REFERS TO THE PRINCIPLES OF EXERCISE
PROPORTION OF FAT MASS TO LEAN MASS  EXERCISE IS A PHYSICAL ACTIVITY THAT IS
(MUSCLE, BONE, ORGANS) IN THE BODY. PLANNED AND IS PERFORMED WITH THE
EXERCISES: GOAL OF ATTAINING OR MAINTAINING
 CARDIOVASCULAR EXERCISES (AS PHYSICAL FITNESS. PHYSICAL FITNESS IS A
MENTIONED ABOVE) TO REDUCE SET OF TRAITS THAT ALLOWS AN
BODY FAT
 INDIVIDUAL TO PERFORM PHYSICAL THE SAME KIND OF INTENSITY AS A HEALTHY
ACTIVITY. INDIVIDUAL AND SO WILL TAKE LONGER TO
ACHIEVE A TRAINING GOAL
1. SPECIFICITY
 THIS PRINCIPLE STATES THAT ONLY THE FITT ( FREQUENCY, INTENSITY, TIME, TYPE)
SPECIFIC MUSCLE GROUPS OVERLOADED
BY EXERCISE WILL RESPOND AND ADAPT. FREQUENCY
IF YOU ONLY EXERCISE YOUR ARMS BY  IT REFERS TO TO THE NUMBER OF TIMES
LIFTING WEIGHTS, THEN ONLY YOUR ARMS EXERCISE IS UNDERTAKEN EACH WEEK.
AND MUSCLES RECRUITED TO LIFT THE INTENSITY
WEIGHTS WILL ADAPT AND GET  INTENSITY IS HOW HARD THE EXERCISE IS.
STRONGER. TIME
 THIS PRINCIPLE HELPS EXPLAIN SOME OF  TIME REFERS TO HOW LONG EXERCISE
THE PHYSICAL DIFFERENCES BETWEEN SESSION LASTS.
ATHLETES OF DIFFERENT SPORTS. SOCCER TYPE
PLAYERS, FOR EXAMPLE, HAVE STRONG  REFERS TO WHAT KIND OF EXERCISE YOU
LEGS THAT HAVE ADAPTED TO SUSTAIN ARE DOING.
FOR LONG PERIODS OF RUNNING. WHILE
FOOTBALL PLAYERS HAVE LARGE MUSCLE HOW DO THE PRINCIPLES OF EXERCISE
GROUPS ADAPTED FOR EXPLOSIVE CONTRIBUTE TO THE DEVELOPMENT OF A
MOVEMENTS LIKE TACKLING DOWN AN WELL-ROUNDED FITNESS ROUTINE?
OPPONENT.  THE BEST FITNESS TRAINING PROGRAMS
2. REVERSIBILITY ARE BUILT ON THREE PRINCIPLES:
 THE PRINCIPLE OF REVERSIBILITY, ALSO OVERLOAD, PROGRESSION, AND
KNOWN AS THE ''USE IT OR LOSE IT'' SPECIFICITY. BY USING THESE PRINCIPLES,
PRINCIPLE, STATES THAT AN ATHLETE WILL YOU CAN DESIGN AN EXERCISE PROGRAM
LOSE THEIR FITNESS GAINS OR PROGRESS THAT IMPROVES PERFORMANCE, SKILL,
WHEN THEY STOP TRAINING. THE ABILITY, AND PHYSICAL FITNESS.
PRINCIPLE OF REVERSIBILITY IN FITNESS IS
OFTEN REFERRED TO AS DETRAINING, IN WHAT WAYS CAN UNDERSTANDING
WHICH MEANS THAT AN ATHLETE IS NOT INDIVIDUAL DIFFERENCES ENHANCE THE
CURRENTLY IN TRAINING OR ENGAGING IN EFFECTIVENESS OF EXERCISE PROGRAMS?
REGULAR PHYSICAL ACTIVITY. AGE,  UNDERSTANDING INDIVIDUAL
FITNESS LEVEL, AND THE LTYPE OF DIFFERENCES CAN HELP IMPROVE THE
EXERCISE THE ATHLETE WAS ENGAGING IN EFFECTIVENESS OF EXERCISE PROGRAMS
ARE ALL FACTORS THAT DETERMINE HOW BY HELPING TO ENSURE THAT TRAINING
QUICKLY AN ATHLETE CAN LOSE THEIR PROGRAMS MEET THE NEEDS AND
WORKOUT GAINS. THE EFFECTS OF PREFERENCES OF EACH INDIVIDUAL.
DETRAINING CAN BE REVERSED WHEN AN  ACCORDING TO THE AMERICAN COLLEGE
ATHLETE RESUMES TRAINING. OF SPORTS MEDICINE, ALL INDIVIDUALS
3. OVERLOAD HAVE UNIQUE EXERCISE PROGRAMMING
 CERTAIN ADAPTATIONS REQUIRE NEEDS. WHEN PLANNING A PHYSICAL
TRAINING WITH GREATER STIMULUS THAN FITNESS TRAINING REGIMEN, IT'S
THAT WHICH THE BODY IS ACCUSTOMED IMPORTANT TO CONSIDER AND ASSESS
TO.THIS COULD BE DONE BY INCREASING PERSONAL, ENVIRONMENTAL, AND
THE INTENSITY, DURATION, OR BEHAVIORAL FACTORS.
FREQUENCY OF TRAINING.
EXAMPLE: IMAGINE A WEIGHTLIFTER THAT CAN FOUNDATIONS OF FUNCTIONAL TRAINING
HAS BEEN BENCH-PRESSING 175 POUNDS FOR
ABOUT A MONTH, THOUGH THEY HAVE  ON A DAILY BASIS, EVERY INDIVIDUAL
STOPPED SEEING IMPROVEMENT. IF THEY LIVES LIFE IN A WAY THAT FLOWS WITH
INCORPORATE MORE REPETITIONS OR A THEIR COMMON ACTIVITIES. AND, IN
HEAVIER WEIGHT, THEY ARE APPLYING THE EVERYDAY ACTIVITIES, ONE REQUIRES AN
OVERLOAD PRINCIPLE. ENTIRE STRENGTH AND ENERGY TO
4. PROGRESSION EXECUTE THEM PROPERLY.
 THE PRINCIPLE OF PROGRESSION STATES
THAT INCREASES IN TIME, WEIGHT OR STRENGTH = DAILY ACTIVITIES
INTENSITY SHOULD BE KEPT WITHIN 10%
OR LESS EACH WEEK TO ALLOW FOR A FUNCTIONAL FITNESS TRAINING
GRADUAL ADAPTATION WHILE  ALSO KNOWN AS “FUNCTIONAL
MINIMIZING RISK OF INJURY. WITHOUT FITNESS” AND “FUNCTIONAL MOVEMENT”
THIS PROGRESSIVE OVERLOADING,  A KIND OF STRENGTH TRAINING THAT IS
MUSCLE GROWTH WILL PLATEAU. VITAL TO PREPARE ONE’S BODY FOR
5. INDIVIDUALITY ACTIVITIES, WHICH IS COMMONLY DONE
 VARIATION IN RESPONSE TO A TRAINING ON A DAILY BASIS
PROGRAM WILL OCCUR IN A POPULATION  THIS TRAINING MIMICS HOW ONE
AS PEOPLE RESPOND DIFFERENTLY TO THE NATURALLY MOVES AND IMPROVE IT
SAME TRAINING PROGRAM. ENTIRELY
EXAMPLE: SOME INDIVIDUALS WITH HEALTH  IT CONTAINS MULTI-JOINT MOVEMENT
CONDITIONS MAY NOT BE ABLE TO WORK AT PATTERNS
 INVOLVES KNEES, HIPS, SPINE, ELBOWS, CAN BE EXECUTED DURING TRAINING BY
WRISTS, AND SHOULDERS WALKING, JOGGING, CYCLING, OR
 A WELL-ROUNDED FITNESS TRAINING COMPLETING A CIRCUIT STYLE WORKOUT
WILL SPOT ONE’S WEAK AREAS AND FIX FOR A PRESCRIBED AMOUNT OF TIME.
THEM 2. MUSCULAR STRENGTH AND ENDURANCE
 IT HELPS IN PREVENTING INJURIES  THE FOUNDATION OF ALL PHYSICAL
MOVEMENT. EVERY MOVEMENT
SOME OF THE COMMON EXAMPLES: REQUIRES A CERTAIN DEGREE OF PHYSICAL
 SQUAT STRENGTH INCLUDING PICKING UP A
 PUSHING AND PULLING GLASS OF WATER, WALKING UP THE
 FARMER’S WALK STAIRS, OR SITTING DOWN ON A CHAIR.
 ONE-ARM KETTLEBELL SNATCH 3. FLEXIBILITY
 LUNGES  THE ABILITY OF YOUR JOINTS AND
 KETTLEBELL SWING MUSCLES TO MOVE THROUGH THEIR FULL
RANGE OF MOTION WITHOUT BEING
WHAT MAKES AN EXERCISE FUNCTIONAL? RESTRICTED BY STIFFNESS OR TIGHTNESS.
 WORKOUTS THAT DOES NOT TARGET A 4. AGILITY
SPECIFIC BODY  THE ABILITY TO MOVE QUICKLY AND
 FOCUSES ON EXERCISES THAT LETS ONE’S FREELY. AGILITY TRAINING CAN IMPROVE
BODY WORK AS A WHOLE THE RATE AT WHICH YOUR MUSCLES
 ENGAGES MULTIPLE MUSCLES CONTRACT, WHICH CAN DIMINISH OVER
 IT PRIORITIZES MUSCLE MOVEMENT OVER TIME. THIS IS CONSIDERED ESSENTIAL FOR
APPEARANCE YOUR EVERYDAY LIFE FOR THINGS LIKE
CATCHING YOURSELF WHEN YOU TRIP.
WHY FUNCTIONAL TRAINING IS IMPORTANT? 5. BALANCE
 IT TRAINS THE ENTIRE BODY FOR  THE FOUNDATIONAL ELEMENT OF ALL
EVERYDAY ACTIVITIES. EXERCISE PROGRAMS. BALANCE REQUIRES
 IT CAN IMPROVE MOBILITY, YOU TO HAVE CONTROL OF THE BODY’S
COORDINATION, STABILITY, AND CORE POSTURAL ALIGNMENT WHILE STANDING
STRENGTH. STILL AND MOVING. IT HELPS US IN
 IT HELPS YOU MOVE PURPOSEFULLY AND EVERYDAY LIFE WHEN WE MOVE FROM
CONFIDENTLY TO ACHIEVE MOVEMENT ONE LEG TO THE OTHER (WALKING),
THROUGHOUT YOUR DAY SAFELY AND CHANGE DIRECTIONS, OR STAND ON
EFFECTIVELY. UNSTABLE SURFACES.
 FUNCTIONAL TRAINING RELIES ON 6. COORDINATION
COMPOUND EXERCISES. SO, YOUR BODY  THE ABILITY TO USE DIFFERENT PARTS OF
WORKS HARDER TO COMPLETE EACH THE BODY TOGETHER SMOOTHLY AND
EXERCISE, INVOLVING MULTIPLE MUSCLE EFFICIENTLY. IMPROVING YOUR
GROUPS TO COMPLETE THE FULL MOTION. COORDINATION IN YOUR WORKOUTS WILL
IMPROVE YOUR COORDINATION IN
BENEFITS OF FUNCTIONAL TRAINING EVERYDAY LIFE.
 INJURY PREVENTION 7. POWER
 IT HELPS MUSCLES RECOVER AFTER  POWER IS THE ABILITY TO PRODUCE
INJURY. FORCE QUICKLY. IT IS THE PRODUCT OF
 IMPROVES POSTURE AND BALANCE. STRENGTH AND SPEED, OR HOW MUCH
 INCREASE ENDURANCE FORCE YOU CAN APPLY IN A SHORT
 GREATER RANGE OF MOTION AND AMOUNT OF TIME. POWER IS IMPORTANT
FLEXIBILITY. FOR FUNCTIONAL FITNESS BECAUSE IT
 ATHLETIC PERFORMANCE ENABLES YOU TO PERFORM EXPLOSIVE
 PROVIDES STRESS RELIEF AND MOVEMENTS, SUCH AS JUMPING,
BOOSTS MOOD. SPRINTING, THROWING, OR LIFTING
 IT CAN IMPROVE DAILY LIFE. HEAVY OBJECTS.
8. CORE STABILITY
COMPONENTS:  CORE STABILITY FOCUSES ON
 COMPONENTS OF FUNCTIONAL FITNESS MAINTAINING ALIGNMENT AND CONTROL
ENCOMPASS VARIOUS PHYSICAL OF THE CORE MUSCLES, PROVIDING
ATTRIBUTES NECESSARY FOR OPTIMAL STABILITY AGAINST EXTERNAL FORCES.
PERFORMANCE. THESE INCLUDE
CARDIOVASCULAR AND RESPIRATORY BIG FOUR SKILLS:
ENDURANCE, MUSCULAR STRENGTH AND  FUNCTIONAL TRAINING IS BUILT UPON
ENDURANCE, FLEXIBILITY, AGILITY, FOUR CORE
BALANCE, COORDINATION, POWER, AND PILLARS: LOCOMOTION, ROTATIONS, CHA
CORE STABILITY. NGE OF CENTER OF GRAVITY, AND PUSH
AND PULL MOVEMENTS. THESE PILLARS
1. CARDIOVASCULAR AND RESPIRATORY FORM THE FOUNDATION OF FUNCTIONAL
ENDURANCE TRAINING AND ENCOMPASS ESSENTIAL
 AN AEROBIC EXERCISE THAT GETS YOUR ASPECTS OF MOVEMENT AND PHYSICAL
HEART AND LUNGS WORKING FITNESS.
CONSISTENTLY. THIS IS IMPORTANT FOR
ACTIVITIES LIKE WALKING UPSTAIRS. THIS
1. LOCOMOTION MEANS MORE AND METRICS MEANS TO
 FOCUSES ON VARIOUS FORMS OF MEASURE.
MOVEMENT SUCH AS WALKING, RUNNING,  PLYOMETRICS FUNCTIONS TO IMPROVE
CRAWLING, AND JUMPING. AN ATHLETE’S QUICKNESS AND POWER.
 BY INCORPORATING THESE DYNAMIC  USES SPEED AND FORCE OF DIFFERENT
MOVEMENTS INTO TRAINING ROUTINES, MOVEMENTS TO BUILD MUSCLE POWER.
INDIVIDUALS CAN IMPROVE THEIR  IT CAN IMPROVE ONE’S PHYSICAL
OVERALL MOBILITY, AGILITY, AND PERFORMANCE AND ABILITY TO DO
CARDIOVASCULAR ENDURANCE. DIFFERENT ACTIVITIES.
TRAINING ROUTINES UNDER THIS PILLAR:
 JUMPING ROPE HOW DO PLYOMETRIC WORKS?
 SIDE SHUFFLE  USED TO BE CALLED "JUMP TRAINING”
 JOGGING  ONE CAN DO PLYOMETRICS TO HELP TRAIN
 RUNNING FOR BASKETBALL, VOLLEYBALL, TENNIS, OR
2. ROTATIONS ANY OTHER ACTIVITY THAT USES
 EMPHASIZES EXERCISES THAT INVOLVE EXPLOSIVE MOVEMENTS.
TWISTING AND ROTATING MOTIONS.  IT INVOLVES JUMPING, BOUNDING, AND
 THESE MOVEMENTS TARGET THE CORE OTHER FORMS OF RAPID FORCE
MUSCLES AND ENHANCE ROTATIONAL PRODUCTION.
STRENGTH AND STABILITY, VITAL FOR
SPORTS PERFORMANCE AND EVERYDAY THREE PHASES OF PLYOMETRIC TRAINING:
ACTIVITIES THAT REQUIRE TWISTING OR  ECCENTRIC PHASE (INVOLVES RAPID
TURNING. MOVEMENTS TO BUILD MUSCLE
TRAINING ROUTINES UNDER THIS PILLAR: STRENGTH)
 RUSSIAN TWISTS  AMORTIZATION PHASE (A SHORT PERIOD
 DUMBBELL ROTATIONAL PUNCHES OF INACTIVITY WHERE ONE’S BODY IS
 BICYCLE CRUNCH ALLOWED TO REST)
 LEG CIRCLES  CONCENTRIC PHASE (CONSISTS OF
3. CHANGE OF CENTER OF GRAVITY EXPLOSIVE MOVEMENTS FOR THE
 INVOLVES EXERCISES THAT CHALLENGE MUSCLES)
THE BODY'S BALANCE AND STABILITY BY THESE THREE PHASES ARE REPEATED OVER
SHIFTING THE DISTRIBUTION OF WEIGHT. AND OVER, AS QUICKLY AS POSSIBLE TO
 THIS PILLAR HELPS IMPROVE BOOST MUSCLE POWER THAT RESULTS IN
PROPRIOCEPTION, COORDINATION, AND INCREASED SPEED AND AGILITY.
OVERALL BODY CONTROL.
STRENGTH EXERCISES (PLYOMETRICS)
TRAINING ROUTINES UNDER THIS PILLAR:  LOWER-BODY INCLUDES LOWER BACK,
 BANDED TRIPLANAR TOE RAISE HIPS, GLUTES, AND LEGS
 STANDING SIDE LEG RAISE  THE EXERCISES UNDER THIS PART AIMS TO
 SIDE PLANK BUILD STRENGTH IN LOWER-BODY
4. PUSH AND PULL MOVEMENTS MUSCLES, WHICH CAN HELP IN ONE’S
 FOCUSES ON EXERCISES THAT INVOLVE EVERYDAY MOVEMENTS
PUSHING OBJECTS AWAY FROM OR  THIS CAN ALSO HELP BALANCE OUT ONE’S
PULLING THEM TOWARDS THE BODY. WORKOUT ROUTINE, HELPING THEM
 THESE MOVEMENTS ENGAGE MULTIPLE BUILD MUSCLE, STABILITY, AND SPEED IN
MUSCLE GROUPS AND CONTRIBUTE TO THE LOWER BODY.
UPPER BODY STRENGTH, MUSCULAR
ENDURANCE, AND FUNCTIONAL CAPACITY. LOWER BODY STRETCHES
TRAINING ROUTINES UNDER THIS PILLAR:  THIS STAGE IS USUALLY DONE 5 TO 10
 PUSH-UPS MINS BEFORE AND AFTER AN EXERCISE TO
 SQUATS PREVENT INJURY, DECREASE SORENESS,
 GLUTE BRIDGE AND IMPROVE PERFORMANCE.
 BENCH PRESS  HAMSTRING STRETCH
 PULL-UPS  LUNGE STRETCH
 CALF STRETCH
STRENGTH TRAINING EXERCISES (PLYOMETRIC)  QUADRICEP STRETCH
 SPINE TWIST
WHAT IS PLYOMETRICS? OTHER WARM UPS
 ROOTS IN THE GREEK  JOGGING IN PLACE OR JUMPING
WORK “PLEYTHYEIN” WHICH MEANS TO JACK
INCREASE OR AUGMENT. BOTH WILL GET YOUR HEART RATE UP
 FIRST USED IN 1975 BY AN AMERICAN WHILE MOVING YOUR LOWER BODY
TRACK AND FIELD COACH NAMED FRED AT A FASTER PACE.
WILT AFTER HE PERFORMED AN  FORWARD OR LATERAL LEG SWINGS
EXTENSIVE STUDY OF DR. BOTH OF THESE SWINGS WILL
VERKOSHANSKY’S TRAINING METHODS. ACTIVATE THE HIPS AND GLUTES.
 FRED DERIVED THE WORD FROM THE  HIGH KNEES
LATIN THIS WILL GET YOUR HEART RATE UP,
WORDS “PILO” AND “METRICS”. PILO DEPENDING ON HOW FAST YOU PACE
IT.
  BUTT KICKS  HOLD FOR A MOMENT AT THE TOP, THEN
BUTT KICKS ARE A GREAT WAY TO LOWER YOUR HEELS BACK DOWN TO THE
WARM UP THE GLUTES, QUADS, AND GROUND.
HAMSTRINGS  REPEAT FOR THE DESIRED NUMBER OF
REPETITIONS
LOWER BODY EXERCISES 6. STEP-UPS
1. SQUAT  STAND IN FRONT OF A STURDY BENCH OR
 STAND WITH YOUR FEET SHOULDER TO STEP WITH FEET HIP-WIDTH APART.
HIP-WIDTH APART WITH A SLIGHT BEND  STEP ONE FOOT ONTO THE BENCH,
IN YOUR ANKLES, KNEES, AND HIP. DRIVING THROUGH THE HEEL TO LIFT
 ENSURE KNEES ARE TRACKING ABOVE YOUR BODY UP.
YOUR SECOND AND THIRD TOE AT 11 AND  STRAIGHTEN YOUR LEG AND STAND TALL
1, MAKING SURE YOUR KNEES AREN’T ON THE BENCH, THEN STEP BACK DOWN
FALLING INWARDS. WITH THE SAME LEG.
 ENGAGE YOUR CORE AND KEEP YOUR  ALTERNATE LEGS FOR EACH REPETITION,
CHEST UPRIGHT AS YOU SIT YOUR HIPS OR COMPLETE ALL REPETITIONS ON ONE
BACK, UNTIL THIGHS ARE PARALLEL TO LEG BEFORE SWITCHING.
THE FLOOR.
 RETURN TO START, ACTIVATING YOUR UPPER BODY EXERCISES
GLUTES AT THE TOP OF THE MOVEMENT  THIS EXERCISE FOCUSES ON THE UPPER
2. GLUTE BRIDGE PART OF THE HUMAN BODY LIKE THE
 START WITH YOUR BACK FLAT ON THE CHEST, SHOULDER, BACK, BICEPS, AND
FLOOR AND YOUR FEET PLACED TRICEPS.
SHOULDER-WIDTH APART FLAT ON THE
FLOOR, CREATING A 90-DEGREE ANGLE BENEFITS OF UPPER BODY EXERCISE
WITH YOUR KNEES.  IT CAN IMPROVE YOUR POSTURE
 ENGAGE YOUR CORE AND LIFT YOUR HIPS  IT FEELS GOOD
UP BY CONTRACTING YOUR GLUTES AND  IT MAY IMPROVE YOUR BODY
PUSHING YOUR HEELS INTO THE FLOOR, COMPOSITION
KEEPING A NEUTRAL SPINE AND NECK.  IT MAKES YOUR EVERYDAY EASIER
 MAKE SURE YOUR BACK IS NOT ARCHED;  IT WILL IMPROVE YOUR METABOLISM
YOUR BODY SHOULD BE IN A STRAIGHT  IT REDUCE RISK OF INJURY
LINE FROM THE KNEES TO YOUR  GIVE WORKOUT BOOST
SHOULDERS.  BUILDS UP UPPER BODY STRENGTH
 PAUSE AT THE TOP, THEN SLOWLY MOVE  MAY HELP SUPPORT BONE HEALTH
YOUR HIPS DOWN TO START POSITION.
REPEAT. 1. PRESS UPS IS GOOD FOR SHOULDER TRICEPS
3. LUNGES AND SHOULDER
 STAND WITH YOUR FEET SHOULDER TO  WITH YOUR LEGS EXTENDED BACK, PLACE
HIP-WIDTH APART WITH YOUR TOES THE HANDS BELOW THE SHOULDERS,
FACING FORWARD. SLIGHTLY WIDER THAN SHOULDER-WIDTH
 TAKE ONE STEP FORWARD, AND LOWER APART.
YOUR WEIGHT STRAIGHT DOWN  START BENDING YOUR ELBOWS AND
TOWARDS THE FLOOR, ENSURING BOTH LOWER YOUR CHEST UNTIL IT’S JUST
YOUR FRONT LEG AND BACK LEG CREATE ABOVE THE FLOOR.
90-DEGREE ANGLES.  PUSH BACK TO THE STARTING POSITION. A
 MAKE SURE THAT YOUR BACK KNEE 1-SECOND PUSH, 1-SECOND PAUSE, 2-
DOESN’T HIT THE GROUND--IT SHOULD SECOND DOWN COUNT IS IDEAL. REPEAT.
JUST BE HOVERING OVER THE FLOOR. 2. FLOOR TRICEP DIPS IS GOOD FOR TRICEPS
 THIS MOVEMENT CAN BE PERFORMED CHEST AND SHOULDER STRENGTH
WITH OR WITHOUT A WEIGHT  PLACE YOUR HANDS BEHIND YOU ONTO A
4. GOOD MORNINGS CHAIR, SO THAT YOUR FINGERS FACE
 START STANDING WITH FEET HIP-WIDTH FORWARD.
DISTANCE APART.  EXTEND YOUR LEGS AND START BENDING
 IF YOU’RE USING DUMBBELLS, PLACE YOUR ELBOWS.
THEM ON YOUR SHOULDERS OR HOLS ONE  LOWER YOUR BODY UNTIL YOUR ARMS
DUMBBELL AT CHEST HEIGHT.. ARE AT A 90-DEGREE ANGLE.
 BEND YOUR KNEES SLIGHTLY, THEN HINGE  LIFT YOUR BODY BACK UP UNTIL YOUR
FORWARD AT THE HIPS BRINGING YOUR ARMS ARE STRAIGHT. REPEAT.
UPPER BODY PARALLEL TO THE FLOOR. 3. LATERAL RAISE
 KEEP YOUR CORE ENGAGED AND A  GRAB TWO DUMBBELLS AND STAND WITH
STRAIGHT BACK. YOUR FEET HIP-WIDTH APART WITH A
 SLOWLY RETURN TO START. REPEAT. SLIGHT BEND IN YOUR KNEES. ...
5. CALF RAISES  PRETENSION YOUR SHOULDERS AND HIPS
 STAND WITH FEET HIP-WIDTH APART WHILE ENGAGING YOUR CORE.
NEAR A WALL OR STURDY OBJECT FOR  INITIATE THE UPWARD MOVEMENT BY
BALANCE IF NEEDED. SLOWLY LIFTING YOUR ARMS AWAY FROM
 LIFT YOUR HEELS OFF THE GROUND AS YOUR BODY.
HIGH AS POSSIBLE, FOCUSING ON  PAUSE AT THE TOP OF THE MOVEMENT.
CONTRACTING YOUR CALF MUSCLES.
4. SIDE PLANK SPEEDING UP EACH TIME UNTIL YOU'RE
 LIE ON YOUR SIDE WITH YOUR KNEES BENT, "RUNNING" AGAINST THE FLOOR.
AND PROP YOUR UPPER BODY UP ON 7. CRUNCHES
YOUR ELBOW.  THE CRUNCH IS A CLASSIC CORE EXERCISE.
 RAISE YOUR HIPS OFF THE FLOOR, AND IT SPECIFICALLY TRAINS YOUR ABDOMINAL
HOLD FOR 6 SECONDS. MUSCLES, WHICH ARE PART OF YOUR
 REST FOR 10 SECONDS. CORE.
 REPEAT 3 TO 5 TIMES.  IT BEGINS WITH ONE PERSON LYING
 SWITCH TO YOUR OTHER SIDE AND DOWN, ONE KNEE BENT, AND HANDS
REPEAT STEPS 1 THROUGH 4. POSITIONED BENEATH YOUR LOWER BACK
FOR SUPPORT.
CORE EXERCISES
 THIS IS AN IMPORTANT PART OF A WELL- STRENGTH TRAINING EXERCISES
ROUNDED FITNESS PROGRAM. LOWER BODY EXERCISES
 THE CORE IS THE CENTRAL PART OF ONE’S  REFERS TO WORKOUTS THAT TARGET
BODY. MUSCLES IN THE LEGS, SUCH AS THE
 THIS EXERCISE WILL HELP FOR ONE’S QUADS AND HAMSTRINGS. LEG
BETTER BALANCE AND STEADINESS, ALSO WORKOUTS CAN BE DONE USING
CALLED STABILITY. WEIGHTS OR BODYWEIGHT. EXAMPLES
INCLUDE SQUATS AND LUNGES. SOME LEG
1. PLANK - AN ISOMETRIC CORE EXERCISE WORKOUTS ALSO TARGET OTHER MUSCLE
 LYING ON THE GROUND WITH THE GROUPS IN THE LOWER BODY, SUCH AS
ELBOWS IN LINE WITH THE SHOULDER THE HIPS, GLUTES, OR CALVES.
AND THE FEET SHOULDER WIDTH APART
 PUSH YOUR BODY UP BEARING THE TYPES OF LOWER BODY EXERCISES
WEIGHT ON THE FOREARMS AND FEET, 1. BODYWEIGHT SQUATS: STAND WITH YOUR
KEEPING YOUR BODY STRAIGHT. FEET SHOULDER-WIDTH APART, LOWER YOUR
2. REVERSE CRUNCH BODY BY BENDING YOUR KNEES AND PUSHING
 AN INTERMEDIATE-LEVEL VARIATION OF YOUR HIPS BACK AS IF YOU'RE SITTING IN A
THE POPULAR ABDOMINAL CRUNCH CHAIR, THEN RETURN TO THE STARTING
EXERCISE. POSITION BY PUSHING THROUGH YOUR HEELS.
 AS YOU CONTRACT YOUR ABS TO DRAW 2. LUNGES: HOLD DUMBELLS ON EACH HAND
YOUR LEGS TOWARD YOUR CHEST, YOUR AND STEP FORWARD WITH ONE LEG AND
UPPER BODY REMAINS ON THE MAT. LOWER YOUR BODY UNTIL BOTH KNEES ARE
3. AB ROLLOUT BENT AT A 90-DEGREE ANGLE, THEN RETURN
 STRENGTHENS THE ABS ISOMETRICALLY TO THE STARTING POSITION AND REPEAT ON
TO BETTER CONTROL THE RELATIONSHIP THE OTHER LEG. YOU CAN ALSO PERFORM
OF THE PELVIS AND SPINE, AND REVERSE LUNGES OR LATERAL LUNGES.
STRENGTHENS THE HIP FLEXION. 3. JUMP SQUATS: START IN A SQUAT POSITION,
 HOLD AN AB-WHEEL OR BARBELL WITH THEN EXPLOSIVELY JUMP INTO THE AIR AS HIGH
ROTATING SLEEVES WITH STRAIGHT ARMS AS YOU CAN, LAND SOFTLY, AND IMMEDIATELY
EITHER KNEELING OR STANDING GO INTO THE NEXT SQUAT.
DEPENDING ON YOUR STRENGTH, THE 4. GLUTE BRIDGES: LIE ON YOUR BACK WITH
WHEEL CLOSE TO THE KNEES OR FEET. YOUR KNEES BENT AND FEET FLAT ON THE
 FORCEFULLY CONTRACT THE ABS TO GROUND, LIFT YOUR HIPS TOWARDS THE
CREATE A CRUNCHED, HOLLOW POSITION CEILING BY SQUEEZING YOUR GLUTES, THEN
AND MAINTAIN THIS THROUGHOUT THE LOWER BACK DOWN AND REPEAT.
MOTION—AVOID HYPEREXTENSION OF 5. SINGLE-LEG GLUTE BRIDGES: SIMILAR TO
THE LOWER BACK. REGULAR GLUTE BRIDGES, BUT LIFT ONE LEG
4. SIT UPS OFF THE GROUND WHILE PERFORMING THE
 USE YOUR BODY WEIGHT TO STRENGTHEN MOVEMENT WITH THE OTHER LEG.
AND TONE THE CORE-STABILIZING 6. CALF RAISES: STAND WITH YOUR FEET HIP-
ABDOMINAL MUSCLES. WIDTH APART, RAISE UP ONTO THE BALLS OF
 SITUPS ARE CLASSIC ABDOMINAL YOUR FEET AS HIGH AS POSSIBLE, THEN LOWER
EXERCISES DONE BY LYING ON YOUR BACK BACK DOWN AND REPEAT.
AND LIFTING YOUR TORSO. 7. STEP-UPS: STEP ONTO A BENCH OR
5. RUSSIAN TWIST PLATFORM WITH ONE FOOT, FULLY EXTENDING
 THE RUSSIAN TWIST IS AN ISOLATION YOUR HIP AND KNEE, THEN STEP BACK DOWN
EXERCISE AND REPEAT ON THE OTHER LEG.
 USE YOUR BODY WEIGHT TO STRENGTHEN 8. WALL SITS: LEAN AGAINST A WALL WITH
AND TONE THE CORE-STABILIZING YOUR KNEES BENT AT A 90-DEGREE ANGLE,
ABDOMINAL MUSCLES. HOLDING THE POSITION FOR AS LONG AS
6. MOUNTAIN CLIMBERS POSSIBLE TO ENGAGE YOUR QUADRICEPS,
 THIS IS GREAT FOR BUILDING CARDIO HAMSTRINGS, AND GLUTES.
ENDURANCE, CORE STRENGTH, AND 9. SQUAT JUMPS: PERFORM A BODYWEIGHT
AGILITY. SQUAT, THEN EXPLOSIVELY JUMP INTO THE AIR
 PERFORMED FROM A PLANK POSITION, AS HIGH AS YOU CAN, LANDING SOFTLY IN A
YOU'LL ALTERNATE BRINGING ONE KNEE SQUAT POSITION.
TO YOUR CHEST, THEN BACK OUT AGAIN, 10. WALKING OR RUNNING: SIMPLE YET
EFFECTIVE, WALKING OR RUNNING ENGAGES
THE MUSCLES IN YOUR LEGS, HIPS, AND 2. HAMMER CURLS: TAKE A DUMBBELL IN EACH
BUTTOCKS WHILE ALSO PROVIDING HAND, AND STAND TALL. WITH YOUR ARMS TO
CARDIOVASCULAR BENEFITS. YOUR SIDES AND PALMS FACING YOUR BODY,
BRING YOUR SHOULDERS BACK AND TAKE A
BENEFITS OF LOWER BODY EXERCISES BREATH. CURL BOTH DUMBBELLS WITHOUT
STRENGTHENS MUSCLES: LOWER BODY CHANGING YOUR WRIST POSITION UNTIL YOUR
EXERCISES TARGET MAJOR MUSCLE GROUPS HANDS ARE SLIGHTLY HIGHER THAN YOUR
SUCH AS QUADRICEPS, HAMSTRINGS, GLUTES, ELBOWS. HOLD THE TOP POSITION FOR A
AND CALVES, WHICH HELPS INCREASE OVERALL MOMENT AND SLOWLY RELEASE BOTH
LOWER BODY STRENGTH. DUMBBELLS TO THE STARTING POSITION AS
IMPROVES BALANCE AND STABILITY: YOU EXHALE.
STRENGTHENING THE MUSCLES IN YOUR 3. FLOOR TRICEP DIPS: SIT ON THE GROUND
LOWER BODY CAN ENHANCE BALANCE AND WITH YOUR KNEES BENT, BUTT RAISED OFF THE
STABILITY, REDUCING THE RISK OF FALLS AND GROUND, AND HANDS BEHIND YOU, DIRECTLY
INJURIES. UNDER YOUR SHOULDERS. EXHALE AND ALLOW
ENHANCES ATHLETIC PERFORMANCE: STRONG YOUR LEGS TO EXTEND, RAISING YOURSELF UP.
LOWER BODY MUSCLES ARE ESSENTIAL FOR CONTINUE TO RAISE YOURSELF UNTIL YOUR
MANY ATHLETIC ACTIVITIES, INCLUDING ARMS ARE COMPLETELY STRAIGHT WHILE
RUNNING, JUMPING, AND CYCLING. REGULAR KEEPING YOUR BUTT UP. BEND YOUR ARMS,
LOWER BODY EXERCISES CAN IMPROVE LOWERING YOURSELF UNTIL JUST BEFORE YOUR
PERFORMANCE IN THESE ACTIVITIES. BUTT MAKES CONTACT WITH THE GROUND,
BOOSTS METABOLISM: LOWER BODY RETURNING TO THE STARTING POSITION.
EXERCISES CAN HELP INCREASE MUSCLE MASS, 4. SHOULDER PRESS: RAISE THE DUMBBELLS TO
WHICH IN TURN BOOSTS METABOLISM AND SHOULDER HEIGHT ON EACH SIDE, AND ROTATE
HELPS BURN MORE CALORIES THROUGHOUT YOUR PALMS SO THEY ARE FACING FORWARD.
THE DAY, EVEN AT REST. THIS IS THE STARTING POSITION FOR THE
SUPPORTS FUNCTIONAL MOVEMENTS: MANY EXERCISE. TAKE A DEEP BREATH THEN PRESS
DAILY ACTIVITIES, SUCH AS WALKING, THE DUMBBELLS OVERHEAD BY EXTENDING THE
CLIMBING STAIRS, AND LIFTING OBJECTS, RELY ELBOWS AND CONTRACTING THE DELTOIDS.
ON LOWER BODY STRENGTH. STRENGTHENING SLOWLY LOWER THE DUMBBELLS BACK TO THE
THESE MUSCLES CAN MAKE THESE STARTING POSITION (THE ARMS SHOULD BE
MOVEMENTS EASIER AND MORE EFFICIENT. ROUGHLY 90 DEGREES OR SLIGHTLY LOWER
PROMOTES BONE HEALTH: WEIGHT-BEARING DEPENDING UPON LIMB LENGTHS). REPEAT FOR
LOWER BODY EXERCISES, SUCH AS SQUATS AND THE DESIRED NUMBER OF REPETITIONS.
LUNGES, CAN HELP IMPROVE BONE DENSITY 5. BICEP CURLS: HOLD A DUMBBELL WITH YOUR
AND REDUCE THE RISK OF OSTEOPOROSIS. PALM FACING UPWARD. SLOWLY CURL THE
ENHANCES OVERALL PHYSIQUE: WELL- WEIGHT UP BY BENDING YOUR ELBOW,
DEVELOPED LOWER BODY MUSCLES CAN KEEPING YOUR ELBOW CLOSE TO YOUR BODY.
IMPROVE THE APPEARANCE OF YOUR LEGS, THEN SLOWLY LOWER THE WEIGHT TO THE
HIPS, AND BUTTOCKS, CONTRIBUTING TO A STARTING POSITION.
MORE BALANCED AND TONED PHYSIQUE.
INCORPORATING A VARIETY OF LOWER BODY BENEFITS OF UPPER BODY EXERCISES
EXERCISES INTO YOUR FITNESS ROUTINE CAN IMPROVES POSTURE: MUSCLE IMBALANCES
HELP YOU REAP THESE BENEFITS AND CAN EMERGE IN MANY PEOPLE WHO HAVE
MAINTAIN OVERALL LOWER BODY HEALTH AND SEDENTARY DESK JOBS. THE CHEST MUSCLES
STRENGTH. BECOME TIGHT, THE BACK IS LOOSE AND THE
SHOULDERS BEGIN TO ROLL FORWARD,
UPPER BODY EXERCISES CAUSING YOU TO HUNCH. STRENGTHENING
 ARE ACTIVITIES DESIGNED TO THE BACK AND SHOULDER MUSCLES CAN MAKE
STRENGTHEN AND TONE MUSCLES IN THE IT EASIER TO CORRECT THIS POSTERIOR
CHEST, BACK, SHOULDERS, AND ARMS. IMBALANCE AND CONTRIBUTES TO GREATER
THEY OFTEN INCLUDE MOVEMENTS LIKE CORE STRENGTH.
PUSHING, PULLING, LIFTING, AND IMPROVED METABOLISM: STRENGTH
ROTATING TO ENGAGE DIFFERENT UPPER TRAINING IS KEY FOR TARGETING YOUR UPPER
BODY MUSCLE GROUPS. BODY MUSCLES AND CAN INCREASE MUSCLE
MASS. THIS ASSISTS WITH RAISING YOUR
TYPES OF UPPER BODY EXERCISES METABOLIC RATE, CAUSING YOUR BODY TO
1. SIDE AND LATERAL ARM RAISES: STAND BURN MORE CALORIES WHEN AT REST.
WITH YOUR FEET AROUND SHOULDER-WIDTH BETTER HEART HEALTH: ELEVATING OXYGEN
APART, HOLDING A DUMBBELL IN EACH HAND LEVELS, HELPING WITH WEIGHT CONTROL,
BY YOUR SIDES, PALMS FACING INWARDS. REDUCING ARTERY DAMAGE RELATED TO HIGH
ENGAGE YOUR CORE AND SQUEEZE YOUR BLOOD PRESSURE, BLOOD SUGAR AND
GLUTES TO PROVIDE A STRONG BASE, AND CHOLESTEROL, AND LOWERING HEART ATTACK
THEN RAISE YOUR ARMS OUT TO THE SIDES, AND HEART FAILURE RISKS.
STOPPING WHEN YOUR ARMS ARE PARALLEL INJURY PREVENTION: WHEN IT COMES TO
WITH THE FLOOR. AT THE TOP OF THE EXERCISE, EVERYDAY TASKS, STRONGER UPPER BODY
YOUR ARMS SHOULD BE SLIGHTLY IN FRONT OF MUSCLES HELP YOU LIFT HEAVY ITEMS.
YOUR TORSO, AND YOUR ELBOWS SHOULD WITHOUT STRENGTHENING THESE AREAS,
HAVE A SOFT BEND. PAUSE BEFORE SLOWLY YOUR LOWER BACK MUSCLES OFTEN HAVE TO
LOWERING BACK TO STARTING POSITION. COMPENSATE FOR THE ARMS AND SHOULDERS,
WHICH CAN RESULT IN STRAIN, UNEXPLAINED  TYPICALLY, FULL-BODY RESISTANCE
PAIN OR AN OVERUSE INJURY. TRAINING ROUTINES INCLUDE EXERCISES
THAT ENGAGE THE UPPER BODY, LOWER
CORE EXERCISES BODY, AND CORE MUSCLES. IT MAY
 ANY EXERCISE THAT INVOLVES THE USE OF INVOLVE USING VARIOUS EQUIPMENT LIKE
YOUR STOMACH MUSCLES AND BACK DUMBBELLS, BARBELLS, KETTLEBELLS, OR
MUSCLES IN A COORDINATED WAY RESISTANCE BANDS. THE GOAL IS TO
COUNTS AS A CORE EXERCISE. FOR CREATE A BALANCED WORKOUT THAT
EXAMPLE, USING FREE WEIGHTS WHILE ADDRESSES THE MAJOR MUSCLE GROUPS,
KEEPING YOUR CORE STABLE TRAINS AND PROMOTING OVERALL FITNESS AND
STRENGTHENS MANY OF YOUR MUSCLES, MUSCLE DEVELOPMENT.
INCLUDING YOUR CORE MUSCLES.  BENEFITS OF FULL-BODY RESISTANCE
TRAINING INCLUDE TIME EFFICIENCY, AS
TYPES OF CORE EXERCISE YOU CAN TARGET MULTIPLE MUSCLE
1. DYNAMIC PLANK: WHAT THEY'RE GOOD FOR GROUPS IN ONE SESSION, AND IMPROVED
- PLANKS ARE GREAT FOR WORKING BOTH CALORIE BURN DUE TO THE INVOLVEMENT
YOUR ABS AND YOUR LOWER BACK. OF LARGER MUSCLE MASSES. IT’S A
2. ABDOMINAL CRUNCHES: THESE HELP VERSATILE APPROACH SUITABLE FOR
STRENGTHEN THE CORE, LOWER BACK INDIVIDUALS WITH DIFFERENT FITNESS
MUSCLES, AND OBLIQUES. GOALS, WHETHER THEY AIM TO BUILD
3. MOUNTAIN CLIMBERS: THIS EXERCISE STRENGTH, TONE MUSCLES, OR ENHANCE
STRENGTHENS THE ABDOMINAL MUSCLES AS OVERALL ENDURANCE.
WELL AS THE SHOULDERS, HIPS, HAMSTRINGS,
AND TRICEPS. WHAT IS RESISTANCE BAND TRAINING?
4. BICYCLE CRUNCHES: THIS IS ONE OF THE  IN RESISTANCE BAND TRAINING, YOU
MOST EFFECTIVE INTERMEDIATE EXERCISES FOR REPLACE BULKY EXERCISE EQUIPMENT
STRENGTHENING THE RECTUS ABDOMINIS WITH RUBBER RESISTANCE BANDS THAT
5. KNEE TUCK EXTENSION: ANOTHER GREAT YOU STRETCH. THE FORCE IT TAKES TO
MOVE FOR YOUR SIDE ABS STRETCH THE BANDS WORKS YOUR
6. THE BIRD DOG IS A CLASSIC CORE EXERCISE MUSCLES JUST LIKE USING FREE WEIGHTS
THAT WORKS YOUR LOWER BACK, HAMSTRINGS OR MACHINES.
AND GLUTES. DO RESISTANCE BANDS BUILD MUSCLE?
7. LEG EXERCISE HELPS STRENGTHEN YOUR  ABSOLUTELY. IN FACT, A 2019 STUDY
OUTER THIGHS, HIPS, AND BACKSIDE, WHICH SHOWS THAT TRAINING USING
CAN IMPROVE THE RANGE OF MOTION IN YOUR RESISTANCE BANDS PROVIDES SIMILAR
HIPS AND IMPROVE YOUR STABILITY. STRENGTH GAINS TO USING
CONVENTIONAL GYM EQUIPMENT.
BENEFITS OF CORE EXERCISE
IMPROVES BALANCE: YOUR CORE MUSCLES ARE RESISTANCE BANDS GOOD FOR WEIGHT
ARE VITAL FOR YOUR BALANCE. ESPECIALLY LOSS?
DURING COMPOUND EXERCISES, YOUR BODY  WORKING WITH RESISTANCE BANDS
ENGAGES THE CORE TO KEEP YOU UPRIGHT DOESN’T JUST BUILD MUSCLE. IT CAN
AND STABLE. WEAK CORE MUSCLES CAN LEAD ALSO HELP MELT AWAY FAT.
TO INJURY DURING EXERCISE BECAUSE YOUR
FORM IS COMPROMISED AND YOU CANNOT TYPES OF RESISTANCE BANDS
MAINTAIN CONTROL THROUGHOUT THE 1. STANDARD THERAPY BAND - THE ORIGINAL
WHOLE MOVEMENT. LONG RESISTANCE BANDS, STANDARD THERAPY
BETTER POSTURE: STRONG CORE MUSCLES BANDS ARE LONG, WIDE, FLAT, THIN PIECES OF
CONTRIBUTE TO GOOD POSTURE AND PREVENT RUBBER. THEY ARE EXTREMELY VERSATILE AND
YOU FROM SLOUCHING. THIS PROTECTS YOUR CAN BE USED IN A VARIETY OF WAYS BY
SPINE, HELPS YOU TO BREATHE DEEPLY, AND CHOOSING WHAT LENGTH YOU WANT. THESE
PERFORM EXERCISES WITH APPROPRIATE LONG RESISTANCE BANDS ARE VERY SIMPLE TO
FORM. USE AND CAN BE TIED TO CREATE LOOPS OF
PREVENTS AND TREATS LOW BACK PAIN: ANY SIZE OR ANCHORED TO FURNITURE/DOORS.
A STRONG CORE CAN HELP RELIEVE LOWER 2. TUBE RESISTANCE BAND - TUBE RESISTANCE
BACK PAIN BY STRENGTHENING YOUR BANDS ARE LONG TUBULAR BANDS WHICH
STABILIZER MUSCLES. HAVE HANDLES OR LOOPS ON EITHER END, AKA
FIT TUBE RESISTANCE BANDS. THE HANDLES
RESISTANCE BAND MAKE GREAT ANCHORS THAT YOU CAN EITHER
BODY RESISTANCE TRAINING GRIP IN YOUR HANDS OR HOOK ONTO YOUR
 FULL-BODY RESISTANCE TRAINING FEET OR ELBOWS DEPENDING ON WHAT
INVOLVES WORKING MULTIPLE MUSCLE EXERCISES YOU ARE DOING. 3. LOOP
GROUPS IN A SINGLE WORKOUT SESSION. RESISTANCE BAND - LOOP RESISTANCE BANDS
INSTEAD OF FOCUSING ON SPECIFIC ARE ALSO KNOWN AS POWER RESISTANCE
MUSCLE REGIONS, IT TARGETS VARIOUS BANDS. THESE ARE ESSENTIALLY LIKE LARGE,
AREAS OF THE BODY TO PROVIDE A WIDE ELASTIC BANDS. THEY ARE SIMILAR TO
COMPREHENSIVE AND EFFICIENT STANDARD THERAPY BANDS BUT ARE LOOPED
WORKOUT. THIS APPROACH HELPS ROUND TO FORM A LONG, CONTINUOUS LOOP.
IMPROVE OVERALL STRENGTH, THIS CAN MAKE THEM EASIER TO ANCHOR TO
ENDURANCE, AND FUNCTIONAL FITNESS THINGS AND MEANS YOU DON’T NEED TO
WORRY ABOUT TYING AND UNTYING KNOTS. TRADITIONAL FREE WEIGHTS OR WEIGHT
LOOP RESISTANCE BANDS OFTEN COME WITH MACHINES. THERE ARE A WHOLE RANGE
AN ANCHOR SET TO MAKE IT EVEN EASIER TO OF TYPES OF RESISTANCE BANDS
ATTACH TO DOORS FOR INCREASED VERSATILITY. INCLUDING LOOPS, TUBES, FIGURE OF 8S
3. MINI RESISTANCE BANDS - MINI RESISTANCE AND POWER BANDS ALL OF WHICH ARE
BANDS ARE A SMALLER VERSION OF A LOOP AVAILABLE IN DIFFERENT STRENGTHS.
BAND, AKA FIT LOOP BANDS, HIP CIRCLE BANDS
OR BOOTY BANDS. MINI RESISTANCE BANDS RESISTANCE BAND COLOR CODING IS LINKED
ARE PERFECT FOR EXERCISES WHERE YOU TO THE STRETCHABILITY OF THE BAND
WANT TO HOOK THEM AROUND YOUR ANKLES,  THE HARDER IT IS TO STRETCH THE BAND,
KNEES, THIGHS OR ARMS TO DO SMALL THE MORE RESISTANCE IS APPLIED TO
MOVEMENTS. THE RESISTANCE KICKS IN REALLY YOUR MUSCLES AND THE HARDER THEY
QUICKLY BECAUSE OF THEIR SHORT LENGTH. HAVE TO WORK. THE BANDS TYPICALLY
4. FIGURE 8 BANDS - FIGURE 8 BANDS ARE GET SLIGHTLY THICKER AS THE RESISTANCE
SHORT TUBE BANDS WITH HANDLES ON EITHER INCREASES.
END. THEY ARE FIXED IN THE MIDDLE TO FORM
A FIGURE OF 8 SHAPE. FIGURE 8 BANDS ARE
PARTICULARLY GOOD FOR ARM/SHOULDER
EXERCISES BUT CAN ALSO BE USED FOR LEG
EXERCISES TOO. THEY ARE SIMILAR TO MINI
RESISTANCE BANDS BUT THEIR TUBULAR SHAPE
CAN BE MORE COMFORTABLE. YOU CAN EVEN
ATTACH HANDLES TO THEM TO ANCHOR THEM
TO FURNITURE.
5. RUNNING RESISTANCE BANDS - RUNNING LIGHT RESISTANCE BAND: YELLOW (EXTRA
RESISTANCE BANDS, AKA SPEED BANDS, COME LIGHT), RED (LIGHT)
WITH STRAPS THAT YOU ATTACH AROUND MEDIUM RESISTANCE BAND: GREEN (LIGHT-
YOUR THIGHS, ANKLES OR WAIST AND CLIP THE MEDIUM), BLUE (MEDIUM)
RESISTANCE BANDS TO. THE STRAPS STAY HEAVY DUTY RESISTANCE BAND: BLACK
FIRMLY IN PLACE SO THE RESISTANCE BANDS (MEDIUM – HEAVY), SILVER (HEAVY), GOLD
ARE ANCHORED SECURELY MEANING THEY ARE (HEAVIEST)
LESS LIKELY TO SLIP. RUNNING RESISTANCE
BANDS ARE PERFECT TRAINING TOOLS FOR IMPORTANCE OF VARYING RESISTANCE BANDS
RUNNERS LOOKING TO IMPROVE THEIR SPEED  IT IMPROVES YOUR MUSCLE STRENGTH
AND STRENGTH. AND TONE – TO PROTECT YOUR JOINTS
6. FABRIC RESISTANCE BANDS - WHILE MOST FORM INJURY.
RESISTANCE BANDS ARE MADE FROM LATEX,  RESISTANCE TRAINING LIKE RESISTANCE
SYNTHETIC RUBBER OR SILICON, FABRIC BANDS APPEARS TO IMPROVE LACTATE
RESISTANCE BANDS ARE MADE OUT OF FABRIC THRESHOLD IN UNTRAINED INDIVIDUALS.
MATERIAL, TYPICALLY A COTTON AND  IT CAN PREVENT SARCOPENIA (MUSCLE
POLYESTER MIX. PEOPLE OFTEN FIND THEM LOSS) IN AGING POPULATION.
MORE COMFORTABLE AS THEY ARE LESS LIKELY
TO SLIP ON YOUR SKIN, AND THEY ARE ALSO EFFECTS OF RESISTANCE BANDS IN THE BODY,
LESS LIKELY TO BREAK UNDER TENSION. SPECIALLY IN MUSCLES
HOWEVER, FABRIC RESISTANCE BANDS ARE  THEY HELP YOU TO BUILD MUSCLE
MORE EXPENSIVE THAN TRADITIONAL STRENGTH BY CREATING TENSION DURING
RESISTANCE BANDS. MOVEMENTS, RESISTANCE BANDS
7. RING RESISTANCE BANDS - RING RESISTANCE ENGAGE MUSCLES EFFECTIVELY,
BANDS, AKA MAGIC CIRCLE OR PILATES RING, PROMOTING MUSCLE GROWTH AND
ARE CIRCULAR SHAPED PIECES OF RESISTANCE ENHANCING OVERALL FITNESS. AS YOU
EQUIPMENT. THEY HAVE PADDED EDGES THAT PULL AGAINST A RESISTANCE BAND, THE
CAN BE HELD BETWEEN YOUR HANDS, ARMS, TENSION IN THE BAND GRADUALLY
THIGHS, KNEES OR ANKLES TO TARGET SPECIFIC INCREASES. THE FURTHER YOU PULL, THE
AREAS. THEY HAVE MORE STRUCTURE TO THEM HARDER YOUR MUSCLES HAVE TO WORK
THAN TRADITIONAL BANDS, BUT APPLY TO KEEP STRETCHING THE BAND.
RESISTANCE IN A SIMILAR WAY. YOU PUSH
THEM INWARDS FOR RESISTANCE, OR PULL MUSCLE ENGAGEMENT: WHEN YOU USE
OUTWARDS FROM THE INSIDE OF THE RING TO RESISTANCE BANDS, YOUR MUSCLES HAVE TO
ENGAGE CORE MUSCLES WHEN EXERCISING. WORK AGAINST THE TENSION PROVIDED BY
THE BAND. THIS ENGAGEMENT ACTIVATES AND
HOW STRENGTH TRAINING EXERCISE WITH STRENGTHENS VARIOUS MUSCLE GROUPS,
RESISTANCE BANDS AFFECTS THE MUSCLES DEPENDING ON THE TYPE OF EXERCISE
STABILITY? PERFORMED.
ADAPTABLE FOR DIFFERENT FITNESS LEVELS:
VARYING RESISTANCE BANDS RESISTANCE BANDS COME IN VARIOUS TENSION
 RESISTANCE BANDS ARE FLEXIBLE, ELASTIC LEVELS, FROM LIGHT TO HEAVY. THIS MAKES
TOOLS DESIGNED TO ADD RESISTANCE TO THEM SUITABLE FOR INDIVIDUALS OF
YOUR WORKOUTS, PROVIDING A DIFFERENT FITNESS LEVELS, ALLOWING FOR
CHALLENGING ALTERNATIVE TO PROGRESSION AS STRENGTH INCREASES.
STRENGTH TRAINING: RESISTANCE BANDS ARE MULTI-JOINT AND MUSCLE MOVEMENTS
EFFECTIVE FOR STRENGTH TRAINING EXERCISES. LIKE RUNNING, JUMPING, WALKING AND
THEY CREATE RESISTANCE DURING BOTH THE CRAWLING
CONCENTRIC (MUSCLE SHORTENING) AND  PROGRESSIONS AND REGRESSIONS CAN BE
ECCENTRIC (MUSCLE LENGTHENING) PHASES OF INSTANTLY APPLIED
MOVEMENT, PROMOTING MUSCLE
DEVELOPMENT. DISADVANTAGES OF RESISTANCE BANDS:
STABILITY TRAINING: RESISTANCE BANDS KEEP  BAND RESISTANCE IS NOT THE BEST
CONSTANT TENSION THROUGH MUSCLES AS RESISTANCE TO OFFSET THE EFFECTS OF
THEY ARE WORKING. BANDS TYPICALLY GRAVITY
REQUIRE MORE BALANCE AND COORDINATION  BANDS CAN BREAK
THAN WEIGHTS WHICH HELPS IMPROVE  DIFFICULT TO QUANTIFY AND MEASURE
STABILITY. GAIN
VERSATILITY: THE DIFFERENT STRENGTHS AND  DIFFICULT TO REFLECT BACK ON TRAINING
TYPES OF RESISTANCE BANDS OFFER A WIDE PROGRESS
RANGE OF EXERCISES FOR DIFFERENT MUSCLE  DIFFICULT TO BUILD A LOT OF MUSCLE
GROUPS. WHETHER YOU’RE TARGETING YOUR MASS
ARMS, LEGS, BACK, OR CORE, RESISTANCE
BANDS PROVIDE A VERSATILE SOLUTION FOR A WHO SHOULD USE RESISTANCE BANDS:
FULL-BODY WORKOUT.  ANYONE TRYING TO GAIN MUSCLES
PORTABILITY AND CONVENIENCE: ONE OF THE  ANYONE WANTING TO LOSE WEIGHT
SIGNIFICANT ADVANTAGES OF RESISTANCE  OLDER ADULTS
BANDS, PARTICULARLY OVER WEIGHTS, IS THEIR  ATHLETES
PORTABILITY. THEY ARE LIGHTWEIGHT AND  PREGNANT WOMEN
EASY TO CARRY, MAKING THEM IDEAL FOR
HOME WORKOUTS, TRAVEL, OR FOR THOSE HOW TO EXECUTE PROPERLY THE VARYING
WHO PREFER EXERCISING OUTDOORS. IT ALSO RESISTANCE TRAINING
DOESN’T HURT IF YOU DROP THEM ON YOUR
FOOT! REHABILITATION AND INJURY PROCEDURE AND MECHANICS: PROCEDURES
PREVENTION: RESISTANCE BANDS ARE IN DOING VARYING RESISTANCE TRAINING
COMMONLY USED IN REHABILITATION 1. SELF ANALYSIS – CHECKING ON YOUR OWN
PROGRAMS. THEIR ADJUSTABLE RESISTANCE PERSONAL HEALTH AND BODY BEFORE DOING
LEVELS AND ABILITY TO PROVIDE CONTROLLED ANY RESISTANCE TRAINING.
MOVEMENTS MAKE THEM SUITABLE FOR 2. EXERCISE SELECTION – CHOOSING THE RIGHT
INDIVIDUALS RECOVERING FROM INJURIES OR RESISTANCE TRAINING BASED ON YOUR
SURGERY. RESISTANCE BANDS CAN EVEN BE CAPABILITIES AND MONEY.
USED TO MAKE EXERCISES EASIER, BY 3. TRAINING FREQUENCY – PLANNING HOW
SUPPORTING JOINTS. OFTEN YOU ARE GOING TO DO THAT
IMPROVED RANGE OF MOTION: RESISTANCE TRAINING.
INCORPORATING RESISTANCE BANDS INTO 4. EXERCISE ORDER – EXECUTING THE PROPER
YOUR ROUTINE CAN HELP IMPROVE FLEXIBILITY ORDER OF YOUR ROUTINE.
AND JOINT MOBILITY. THE BANDS ALLOW YOU 5. TRAINING LOAD AND REPETITIONS – DOING
TO STRETCH AND MOVE YOUR MUSCLES THE RESISTANCE TRAINING FROM LIGHT
THROUGH A FULL RANGE OF MOTION, ROUTINE UNTIL YOU CAN DO HEAVY ROUTINE.
PROMOTING BETTER OVERALL FLEXIBILITY. 6. VOLUME – IF YOU’RE LIFTING WEIGHTS,
COST-EFFECTIVE FITNESS TOOL: COMPARED TO BETTER START FROM LESS HEAVY AND LOW
TRADITIONAL GYM EQUIPMENT, RESISTANCE NUMBER OF SETS BEFORE DOING MUCH MORE
BANDS ARE MORE AFFORDABLE. THEY PROVIDE HEAVY AND HIGHER NUMBER OF SETS. 7. REST
A COST-EFFECTIVE WAY TO ADD RESISTANCE TO PERIODS – RESTING IS A MUST AFTER DOING
YOUR WORKOUTS WITHOUT THE NEED FOR ANY SETS OF RESISTANCE TRAINING.
BULKY MACHINES OR HEAVY WEIGHT.
GENERAL MECHANICS
ADVANTAGES OF RESISTANCE BANDS: CHOOSE THE RIGHT BANDS: SELECT BANDS
 YOU CAN TRAIN ANYWHERE WITH APPROPRIATE RESISTANCE BASED ON
 IT’S A LOW COST INVESTMENT YOUR FITNESS LEVEL AND EXERCISE GOALS.
 UNIQUE RESISTANCE YOU CAN’T GET START LIGHTER AND PROGRESS GRADUALLY.
FROM WEIGHTS. MAINTAIN PROPER POSTURE: KEEP YOUR CORE
 JOINT FRIENDLY ENGAGED, BACK STRAIGHT, AND SHOULDERS
 RESISTANCE BAND TRAINING CAN TRAIN RELAXED THROUGHOUT EXERCISES.
ALL COMPONENTS OF FITNESS AND CONTROL THE MOVEMENT: FOCUS ON
PERFORMANCE SMOOTH, CONTROLLED MOTIONS WITHOUT
 TRAINS THE BODY TO WORK AS COMPLETE USING MOMENTUM OR BOUNCING THE FORCE
UNIT BY TRAINING MOVEMENTS NOT OF RESISTANCE.
MUSCLES FULL RANGE OF MOTION: EXTEND AND
 CREATIVITY AND VARIETY IS ENDLESS RETRACT MUSCLES THROUGH THEIR FULL
 NO EXCUSE TRAINING RANGE FOR OPTIMAL ENGAGEMENT.
 CORE STABILITY AND JOINT MOBILITY MIND-MUSCLE CONNECTION: FOCUS ON THE
CHALLENGED ON EVERY MOVEMENT TARGET MUSCLE GROUP DURING EACH
 BANDS PROVIDE RESISTANCE TO ALL EXERCISE.
MOVEMENTS INCLUDING COMPLEX
WARM-UP AND COOL-DOWN: PERFORM IN THE LEGS THAT USUALLY GO IGNORED
DYNAMIC STRETCHES BEFORE AND STATIC DURING TRADITIONAL RESISTANCE TRAINING.
STRETCHES AFTER YOUR WORKOUT. THE ADDITIONAL RESISTANCE OF THE
RESISTANCE BAND ADDS AN EXTRA CHALLENGE
SPECIFIC MECHANICS ON VARYING TO IMPROVE BALANCE, POSTURE,
RESISTANCE TRAINING (RESISTANCE BAND) COORDINATION, AND AGILITY.
SQUATS: KEEP YOUR FEET SHOULDER-WIDTH HERE’S HOW TO DO IT:
APART, TOES SLIGHTLY OUTWARD, AND SQUAT  GET ON ALL FOURS WITH THE RESISTANCE
AS IF SITTING BACK IN A CHAIR. BAND UNDER BAND AROUND YOUR ANKLES
OR ABOVE YOUR FEET.  KEEP YOUR KNEE BENT AND KICK YOUR
LUNGES: STEP FORWARD WITH ONE LEG, FOOT TOWARDS THE CEILING, SQUEEZING
LOWERING YOUR HIPS UNTIL BOTH KNEES ARE YOUR GLUTES AT THE MOVEMENT’S TOP
BENT AT 90 DEGREES. KEEP YOUR FRONT KNEE  LOWER YOUR FOOT BACK DOWN TO THE
ALIGNED WITH YOUR ANKLE AND BACK KNEE STARTING POSITION
CLOSE TO THE GROUND. ANCHOR THE BAND  REPEAT FOR 10-15 REPS ON EACH LEG
AROUND YOUR ANKLES OR HOLD IT IN YOUR 4. HIP ABDUCTION – HIP ABDUCTION CAN HELP
HANDS. REDUCE BACK PAIN AND PO SSIBLE INJURY BY
ROWS: KEEP YOUR BACK STRAIGHT, CORE STRENGTHENING SUPPORTING MUSCLE
ENGAGED, AND HINGE AT THE HIPS TO BEND GROUPS IN YOUR LOWER BODY WHEN
FORWARD SLIGHTLY. PULL THE BAND TOWARDS PERFORMED CORRECTLY WITH A PROPER
YOUR CHEST, SQUEEZING YOUR SHOULDER RESISTANCE LEVEL.
BLADES. ANCHOR THE BAND AROUND A POLE, HERE’S HOW TO DO IT:
UNDER YOUR FEET, OR HOLD IT IN YOUR HANDS.  TO PERFORM HIP ABDUCTION WORKOUTS,
OVERHEAD PRESS: STAND WITH YOUR FEET STAND WITH ONE END OF A RESISTANCE
SHOULDER-WIDTH APART AND RAISE THE BAND BAND LOOPED SECURELY AROUND BOTH
OVERHEAD UNTIL YOUR ARMS ARE STRAIGHT. ANKLES; HOLD ON TO SOMETHING
YOU CAN HOLD THE BAND BEHIND YOUR HEAD, STURDY FOR BALANCE.
IN FRONT OF YOUR BODY, OR LOOPED AROUND  MAINTAINING RESISTANCE AGAINST THE
YOUR WRISTS BAND USING YOUR OUTERMOST GLUTES
BICEP CURLS: HOLD THE BAND UNDER YOUR AND INNER THIGHS, SLOWLY MOVE YOUR
FEET OR BEHIND YOUR BACK AND CURL YOUR LEGS OUTWARD AWAY FROM EACH
HANDS TOWARDS YOUR SHOULDERS, OTHER IN A CONTROLLED MANNER
SQUEEZING YOUR BICEPS AT THE TOP. BEFORE RETURNING TO STARTING
POSITION.
RESISTANCE BAND EXERCISES  REPEAT FOR 10-12 REPS.
1. BANDED SQUATS – DOING BANDED SQUATS 5. FIRE HYDRANT – THE FIRE HYDRANT
RESULTS IN INCREASED MOBILITY AND RANGE RESISTANCE BAND WORKOUT IS AN EXCELLENT
OF MOTION, STRONGER LEGS AND CORE ADDITION TO ANY FITNESS ROUTINE, HELPING
MUSCLES, DECREASED RISK OF INJURY, AND TO TONE AND STRENGTHEN THE LOWER BODY.
IMPROVED SPORTS PERFORMANCE. THIS EXERCISE TARGETS THE GLUTES PRIMARILY
HERE’S HOW TO DO IT: BUT ALSO WORKS THE QUADS, HAMSTRINGS,
 PLACE THE RESISTANCE BAND AROUND AND INNER AND OUTER THIGHS.
YOUR LEGS, JUST ABOVE YOUR KNEES. HERE’S HOW TO DO IT:
 STAND WITH YOUR FEET HIP-WIDTH  TO DO THE FIRE HYDRANT RESISTANCE
APART AND HOLD THE BAND IN PLACE BAND WORKOUT CORRECTLY, TIE
WITH YOUR HANDS. RESISTANCE BANDS JUST ABOVE YOUR
 BEND YOUR KNEES AND LOWER YOUR KNEES AND ASSUME AN ALL-FOURS
BODY AS IF YOU WERE GOING TO SIT IN A POSITION WITH YOUR HANDS DIRECTLY
CHAIR. UNDER YOUR SHOULDERS.
 KEEP YOUR BACK STRAIGHT AND BRACE  THEN, SIMULTANEOUSLY LIFT BOTH LEGS
YOUR CORE. PUSH BACK UP TO THE TO YOUR SIDES TO RESEMBLE A
STARTING POSITION. REPEAT FOR 10-15 GALLOPING HORSE.
REPS.  MAKE SURE TO KEEP THE RESISTANCE
2. BANDED LUNGES – BANDED LUNGES BANDS TAUT THROUGHOUT THIS
PROVIDE AN ESPECIALLY GREAT ALTERNATIVE MOVEMENT.
FOR PEOPLE WHO MAY NOT HAVE ACCESS TO A  FOR BEST RESULTS, PERFORM 10 REPS ON
GYM OR EQUIPMENT USUALLY NECESSARY FOR EACH LEG WHILE KEEPING MOVEMENTS
RESISTANCE WORKOUTS. SLOW AND CONTROLLED DURING EACH
HERE’S HOW TO DO IT: REPETITION.
 PLACE THE RESISTANCE BAND AROUND 6. LATERAL BAND WALK – THE LATERAL BAND
YOUR LEGS, JUST ABOVE YOUR KNEES. WALK EXERCISE IS A RESISTANCE BAND
 STEP FORWARD WITH ONE FOOT, KEEPING WORKOUT DESIGNED TO STRENGTHEN THE
YOUR BACK STRAIGHT AND YOUR CORE LOWER BODY.
ENGAGED. HERE’S HOW TO DO IT:
 LOWER YOUR BODY UNTIL YOUR BACK  TO PERFORM THIS EXERCISE, LOOP A
KNEE IS JUST ABOVE THE GROUND. PUSH RESISTANCE BAND AROUND THE THIGHS
BACK UP TO THE STARTING POSITION. AND STAND WITH FEET HIP-WIDTH APART.
REPEAT FOR 10-15 REPS ON EACH LEG.  STEP TO YOUR RIGHT SIDE WHILE
3. DONKEY KICKS – THIS RESISTANCE-BASED MAINTAINING TENSION ON THE
MOVE HELPS TARGET ALL THE SMALL MUSCLES
 RESISTANCE BAND AND PUSHING  IN THE STANDING POSITION, PLACE THE
THROUGH YOUR HEEL. RESISTANCE BAND AROUND YOUR ANKLES
 ENSURE YOU KEEP YOUR HIPS LEVEL AND WITH YOUR FEET SHOULDERWIDTH APART.
DO NOT LET THEM DROP AS YOU STEP.  MAINTAINING AN UPRIGHT POSTURE
 BRING YOUR LEFT FOOT BACK IN LINE (EYES LOOKING FORWARD AND CHEST UP)
WITH YOUR RIGHT, AND THEN TAKE AND PLACING YOUR HANDS ON YOUR HIPS,
ANOTHER STEP OUTWARDS WITH YOUR BRING YOUR RIGHT LEG OUT TO THE SIDE
LEFT FOOT. AS FAR AS YOU CAN WITHOUT SHIFTING
 PERFORM 10-12 REPS ON EACH SIDE. THE HIPS.
7. CLAMSHELLS – THIS RESISTANCE BAND  ONCE YOU FEEL THE TENSION, LOWER
EXERCISE IMPROVES STABILITY AND OVERALL YOUR LEG TO THE STARTING POSITION.
FUNCTIONAL STRENGTH THROUGH ENGAGED  AIM FOR 10-15 REPETITIONS
RESISTANCE.
HERE’S HOW TO DO IT:
 LIE ON YOUR SIDE WITH YOUR KNEES BENT REMINDER: SCORE DOESN’T DEFINE US UNLESS
AT A 90-DEGREE ANGLE. MATAAS <3
 PLACE THE PULL-UP RESISTANCE AND
WORKOUT BAND AROUND YOUR LEGS,
JUST ABOVE YOUR KNEES.
 KEEP YOUR FEET TOGETHER, AND USE
YOUR GLUTES TO LIFT YOUR TOP KNEE
TOWARDS THE CEILING.
 LOWER YOUR KNEE BACK DOWN TO THE
STARTING POSITION.
 REPEAT FOR 10-15 REPS ON EACH LEG.
8. STIFF-LEGGED DEADLIFT – STIFF-LEGGED
DEADLIFTS ARE A HAMSTRING AND GLUTE
EXERCISE THAT HAVE BEEN SHOWN TO WORK
WELL AS A RESISTANCE BAND EXERCISE IN
TERMS OF MUSCLE ACTIVATION.
HERE’S HOW TO DO IT:
 STAND ON THE MIDDLE OF A RESISTANCE
BAND WITH FEET SHOULDER-WIDTH
APART, HOLDING THE ENDS OF THE BAND
IN EACH HAND.
 HINGE YOUR HIPS TOWARD THE WALL
BEHIND YOU, PRESSING YOUR GLUTES
BACK.
 KEEP YOUR SPINE NEUTRAL WITH A SLIGHT
EXTENSION IN YOUR LOWER BACK TO
COMPENSATE FOR THE TENDENCY TO
ROUND YOUR SPINE DURING THIS
MOVEMENT.
 PRESS YOUR KNEES BACK TO FULLY
ACTIVATE YOUR HAMSTRINGS AND KEEP
YOUR CHEST HIGH AS YOU CONTINUE TO
LOWER IT TOWARD THE FLOOR.
 REVERSE THE MOTION ONCE YOU FEEL A
FULL STRETCH IN YOUR HAMSTRINGS.
 CONTRACT YOUR GLUTES AND USE YOUR
HAMSTRINGS TO RAISE YOUR BODY BACK
TO STANDING. THIS PART OF THE
MOVEMENT IS WHERE YOU WILL GAIN
THE MOST BENEFIT SO TRY TO FEEL THE
MUSCLES WORKING.
 AIM FOR 10 TO 12 REPETITIONS.
9. RESISTANCE BAND LEG CURLS
 LIE ON THE FLOOR, FACE DOWN, WITH
YOUR LEGS STRAIGHT. LOOP A RESISTANCE
BAND AROUND YOUR ANKLES.
 SLOWLY CURL ONE LEG BRINGING YOUR
HEEL UP TO YOUR BUM BY BENDING YOUR
KNEE.
 HOLD THIS FOR SEVERAL SECONDS, AND
THEN LOWER THE BENT LEG DOWN TO
THE STARTING POSITION.
 AIM FOR 10-15 REPETITIONS
10. LEG LIFTS