Resistance Band Exercise Guide...3 RESISTANCE BAND EXERCISE GUIDE • Resistance band exercises are...

Resistance Band Exercise Guide

Exercise GuideEqui Bands is a portable resistance training system, designed to help you build muscle, lose weight, and boost flexibility. No matter your fitness level, Equi Bands can help you get into better shape from the comfort of your own home.

2 RESISTANCE BAND EXERCISE GUIDE


• Resistance band exercises are compound exercises-they can reduce the timeand duration of your workout, without compromising its 'effectiveness.

• Using resistance bands helps to build greater stability, core strength andendurance. Fixed weights do not challenge your body in the same way.

• As your strength builds, you can build up resistance at an increment that worksfor you. Unlike fixed weights, there is no big gap to jump from one level toanother. You can add to your resistance band levels at a pace that suits you.

• They can be used by all levels-from beginner to hardcore workout junkies!Different resistances and number of reps can create finite workouts suitable forall. They are particularly great for those coming back from injury or looking torehabilitate.

Why Resistance Bands WorkResistance bands offer a unique benefit-constant equi.

Unlike other strength training equipment, resistance bands do not rely on gravity. No matter what direction you pull, they provide continuous force in the opposite direction.

This type of exercise is high-intensity and low-impact, meaning it fully activates your muscles without putting strain on your body. To put it another way, you get more gain with less pain.

What are the benefits of using resistance bands?

• Resistance band training is low-impact, which can help protect bones andjoints from injury.

• Resistance bands are portable-you can train wherever you are. Pack them inyour suitcase for travel, have them at home-they are ready to go whenever youare!

• Saves a trip to the gym or needing to keep bulky weights at home. Who needsto pay gym membership, when you have resistance bands?

• You can also use resistance bands to stretch between workouts-great for anyaches and pains.

• If you are looking to build core strength and stability.

• If you are looking to switch up your weight training program.

• If you are new to exercise.

• If you are recovering from, or prone to injuries.

• If you travel frequently, but like to work out.

• If you want to bolster your cardio routine with weight training.

• If you're an athlete, looking to improve your performance.

• If you're an older adult who wants to gently build or retain muscle mass.

• If you want to lose weight or tone your body.

• If you want to build muscle.

• If you can't afford the cost of monthly gym fees.

• If you are looking for a new challenge.

Who are Equi Bands Suitable for?

In short… anyone! Resistance training is great for:

RESISTANCE BAND EXERCISE GUIDE4

YELLOW 10lbs

RED 15lbs

GREEN 20lbs

BLUE 25lbs

BLACK 30lbs


Training withThe Equi Bands system includes 5 bands with progressive resistance levels to help you grow your workout.

Swap out or stack bands to create anywhere from 10lbs to 100lbs of resistance.

By anchoring the bands with a door or under your feet, and attaching either the handles or ankle straps, you can customize your training to target any muscle group in your body.

Experiment with different bands, anchor points, and exercises to and a workout that works for you!

Building a Resistance Band Exercise Program:

There are many different ways to make the Equi workout routine suitable for your personal fitness goals. The beauty of resistance band training is that it

can work for anyone, irrespective of where you are starting from. For those new to resistance training, short sessions of small numbers of reps in a set and fewer sets can provide a great fitness foundation. For those who are used to training hard, moderate length sets of reps, with a set of stacked bands for greater resistance can deliver results comparable to a heavy weight session at the gym.

A Full Body Workout:

The resistance band exercises in this guide offer a complete, full body workout. You can run through the whole program in a single session, or work through them over the course of the day. This is all you need if you are short on time in the week to exercise daily, or new to exercise and are using the Equi bands with less resistance.

We suggest that you leave a few days between intensive full-body sessions to allow your muscles to fully recover and repair. This rest is vital for building muscle and avoiding injury. If you are feeling that you need a greater challenge, we would suggest increasing the equi bands, rather than skipping your rest between workouts.

Alternate Muscle Group Workouts:

In the same way that weight trainers, body builders and heavy lifters do, if you are going hard with your resistance band workout, you may wish to adjust your routine to exercise different muscle groups on different days.

On day one, you may choose to work a single muscle group-such as the chest, arms and shoulders, or legs. On day two, you may target the next group, such as the arms and shoulders. This rotation gives your body the opportunity to rest the different muscle groups, which is vital for them to increase in size and to avoid injury or strains.

Rest is an important part of any weight training routine, and resistance band training is no different. We also suggest that if you're working your Equi bands hard, that you make sure you're consuming adequate protein to reap the full benefits of your hard work.

Ready? Here's our full body, fully customizable resistance band routine!

RESISTANCE BAND EXERCISE GUIDE6

CHEST

EXERCISES


CHEST PRESS

1. Anchor a band with 2 handles to the top of adoor. Stand facing away from the door; farenough that the bands are taught, but not tight.

2. Hold a band either side of your chest. Yourpalms should be facing down and your elbowspulled back in a straight line, so that they arealigned with your hands, and your shoulderblades are pressed together.

3. Push your arms forward until they are straightout in front of your chest.

4. Bring your arms back to the start position andrepeat.

CHEST FLY


1. Anchor a 2-handle band to the side of adoor, just above shoulder height.

2. Stand facing away from the door; far enoughthat the bands are taught, but not tight.

3. Hold both arms out to your sides at chestheight, with your thumbs pointing upward, soyour body forms a ‘T’shape.

4. Swing your arms forward so that your handstouch. Pause, then gently return to the startposition.

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ADDUCTION

1. Using one band only, anchor band to theside of a door at shoulder height.

2. Stand so that the band is to your side, yourarm is outstretched and the band is taught,but not tight.

3. Place your feet shoulder width apart to anchoryour body. Place your spare hand on your hipfor balance.

4. Pull the arm that is holding the band in frontof you at chest height, keeping your armstraight. Pause, then gently return to the startposition.

EXERCISESCORE


CORE ROTATION

1. Anchor a 2-handle band to the side of adoor at shoulder height.

2. Stand so that the band is to your side,your arms are outstretched, palmstogether and the bands are taught, but nottight.

3. Place your feet shoulder width apart toanchor your body.

4. Rotate your upper body away from thedoor in a twist, keeping your outstretchedarms at chest height.

5. Pause, then gently return to the startposition.

KNEELING CRUNCH


1. Anchor a 2-handle band to the top of adoor.

2. Kneel facing away from the door so thatthe bands are taught, but not tight.

3. Hold the band at either side of your neck.

4. Keep your arms curled as you pull yourupper body down towards the ground, withyour elbows trying to touch the ground.



REVERSE CRUNCH

1. Anchor a 2-handle band to the side of adoor at ankle height.

2. Hook both bands over your toes.3. Lie down on your back with both legs

stretched out towards the door, so that thebands are taught, but not tight. Press yourpalms against the floor at your sides.

4. Keeping your legs straight, lift them up in araise, as high as you can.(Take care not to lock your knees).


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RUSSIAN TWIST


1. Sit on the floor with your feet together andin front of you, knees slightly bent.

2. Anchor a 2-handle band under your feet.

3. Lower your shoulders backwards, and raiseyour feet off the ground, so that your coremuscles feel fully engaged.

4. Hold the band in both hands, just in frontof your stomach. Twist your body to theleft, then the right. by your abdomen asyou twist your upper body from left toright.

EXERCISESBACK


KNEELING LAT PULL DOWN

1. Anchor a 2-handle band at the top of adoor.

2. Kneel facing towards the door with botharms straight out in front of you, palmsfacing down. The bands should be taught,but not tight.

3. Pull on the bands, bending your elbowsout to either side of your chest, so thatyour hands touch your chest.


STANDING BACK ROW


1. Anchor a 2-handle band to the side of a door atshoulder height.

2. Stand facing towards the door; far enough that thebands are taught, but not tight, with your armsstraight out in front of you and your thumbspointing upward. The bands should be taught,but not tight.

3. Stand with your legs together, and your kneesslightly bent.

4. Pull your arms back towards your body, movingyour elbows straight back, to push your shoulderblades together.

5. Pause, then gently return to the start position.


LAWN MOWER CRANK

1. Anchor a single handle band to the side of adoor at ankle height.

2. Stand facing the door with your body bentforward and one arm out in front of you. Theband should be taught, but not tight.

3. Crouch down and grab the band, bending atthe knee. Place your other hand on your hip toanchor yourself.

4. Pull yourself into a standing position, movingyour arm up and back as you twist your bodyto the side.

5. Pause, then gently return to the start position.6. Repeat on the other side.

PULL DOWN


1. Anchor a 2-handle band to the top of a door.2. Stand facing the door with both arms straight

out in front of you at chest height, with yourthumbs pointing upwards. The bands shouldbe taught, but not tight.

3. Stand with your legs together, and your kneesslightly bent.

4. Pull arms back and downwards to touch theoutside of each thigh. Keep arms straightthroughout the movement.


EXERCISES ARM


SHOULDER RAISE

1. Anchor a band with 2 handles under yourfeet.

2. Stand with feet together, and both armsdown by your sides.

3. Without bending your arms, raise your armsupwards and outwards, palms facing down,so your body forms a‘T’shape.


SHOULDER PRESS


1. Anchor a band with 2 handles under yourfeet.

2. Stand with both arms at your sides, athead height, palms facing forward andwith your elbows at a 90°angle to yourbody.

3. Raise your arms straight up over yourhead.


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BICEP CURL

1. Anchor a band with 2 handles under your feet.2. Stand with both arms down by your side,

palms facing upward.3. Bend at the elbow and pull your forearms

straight up to your chest.4. Pause, then gently return to the start position.

TRICEPS PUSH-DOWN


1. Anchor a band with 2 handles to the top ofa door.

2. Stand facing the door with both elbows byyour side, forearms reaching forward andpalms facing down.

3. In a single movement, pull your forearmsstraight down to touch your hips, keepingyour elbows close to your body.


LEG

EXERCISES


LUNGE

1. Anchor a band with 2 handles under one of yourfeet.

2. Put your other foot behind you, in a forwardlunge position.

3. Stand with both arms at your side of your body,at head height, palms facing forward and withyour elbows at a 90°angle to your body.

4. Lunge forward to touch the knee of your backleg to the ground.


LYING EXTENSION


1. While lying down, anchor a 2-handle bandbeneath your buttocks, with a foot in eitherhandle. Hold the band at your side to preventslipping.

2. Lift both legs up so that your legs are straightand your feet are facing the roof.

3. Using your hands to maintain the equi, bringone heel towards the floor, bending your leg atthe knee.

4. Lift your leg back up to the start position, andswitch to the other leg to repeat.


STANDING EXTENSION

1. Anchor a band with an ankle strap to the sideof a door at foot level.

2. Stand facing away from the door. The bandshould be taught, but not tight.

3. Slowly raise the leg with the band in front ofyou, in a fast kicking motion. Aim to kick ashigh as you can.

4. At a controlled pace, return to the startposition.

ABDUCTION


1. Anchor a band with an ankle strap to the sideof a door at foot level

2. Stand facing sideways, with the band attachedto the leg that is furthest from the door. Itshould be taught, but not tight.

3. Anchor your hands on your hips for balance.

4. Start with your leg raised slightly off the ground.

5. Raise your leg out to the side as high as youcan, in a smooth, controlled motion, withouttwisting your hips, keeping your toes pointedforwards.


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Resistance Band Exercise Guide...3 RESISTANCE BAND EXERCISE GUIDE • Resistance band exercises are...

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