Band Triceps Kick (Triceps) Keep your arms close at your side, elbows high, then extend or “kick back" your arm behind you. (Make sure to hold your arms firm and straighten them as much as possible.)
Band Squat (Quads & Glutes) Legs should be shoulder width apart, toes pointed forward. Bend your knees and sit back like you are sitting in a chair. Keep your back straight and upright and tighten your core to help with balance. Don't go to deep at the beginning, if it’s too much your knees will let you know. (The purpose of squats is to help strengthen your quads, not hurt to your knees.)
Shoulder Band Pull across body
(Shoulders and Abs) Stand tall holding your arms to one side across your body. Step on the band to secure it. Keeping your arms straight bring your arms across your body in an upward motion squeezing your shoulders and your belly tight.
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Band Chest Press (Chest and Shoulders) Place your band around a bar and face away from it. Stand in a lunge position with one foot forward; keep your elbows up and your chest lifted, press your arms forward. Make sure you keep your chin lifted.
(Glutes, Thighs, Abs) Start on your hands and knees with the band around one foot. Balance on one knee and kick the opposite leg back until it is straight. Pull your abdomen tight and balance using the strength in your arms and legs.
Band Bicep Curl
(Biceps) Stand tall and stand firmly on the band. Keeping your elbows by your side bend your elbow and curl your forearms toward your body. Squeeze your biceps as your curl. Make sure you keep your belly nice and tight