Start:
Stand with feet staggered front to back hip width apart and
knees slightly bent. Place tubing securely under front foot with
toes pointing forward. Grasp bar just outside shoulder width with
palms facing backward. Straighten arms along sides of body and
position hands directly below shoulders.
Finish:
Slowly bend arms while lifting elbows up and away from
sides of body to shoulder height. Position hands at chest height
with palms facing downward and hands aligned with forearms.
Keep abdominal muscles tight and lower body stationary. Slowly
return to start position and repeat.
Upright Row
Start:
Stand with feet shoulder width apart and bend knees.
Place tubing securely under feet, grasp bar just outside shoulder
width with palms facing forward. Bend arms and position hands
at shoulder height with elbows along sides of body.
Finish:
Slowly straighten legs while simultaneously straightening
arms overhead. Position hands directly over shoulders with
palms facing upward and wrists aligned with forearms. Keep
abdominal muscles tight and head stationary. Slowly return to
start position and repeat.
Squat Press
Start:
Stand with feet shoulder width apart and knees slightly
bent. Place tubing securely under feet with toes pointing
forward, grasp ends of bar and position behind head across top
of shoulders with palms facing forward. Bend arms and position
hands just above shoulder height with elbows along sides of
body.
Finish:
Slowly bend legs while pushing buttock backward,
keeping knees aligned with feet. Maintain straight back position
with abdominal muscles tight and chest high. Slowly return to
start position and repeat.
Squats
Start:
Stand with feet shoulder width apart and knees slightly
bent. Place tubing securely around upper back and under
arms, grasp bar just outside shoulder width with palms facing
downward. Roll bar forward, wind tubing around bar to create
desired resistance length. Bend arms and position hands at
chest height with elbows up and away from sides of body.
Finish:
Slowly straighten arms, position hands directly in front
of shoulders with palms facing downward and hands aligned
with forearms. Keep abdominal muscles tight and lower body
stationary. Slowly return to start position and repeat.
Chest Press
Start:
Stand with feet shoulder width apart and knees slightly
bent. Place tubing securely under feet, grasp bar shoulder width
apart and position behind head. Bend arms, position elbows
above shoulders and hands at elbow height with palms facing
upward.
Finish:
Slowly straighten arms overhead while keeping
elbows stationary. Position hands directly over shoulders with
palms facing forward and wrists aligned with forearms. Keep
abdominal muscles tight and lower body stationary. Slowly
return to start position and repeat.
Triceps Extension
Start:
Stand with feet staggered front to back hip width apart
and knees slightly bent. Place tubing securely under front foot
with toes pointing forward. Grasp bar just outside shoulder
width with palms facing forward. Straighten arms along sides
of body and position hands slightly forward of shoulders.
Finish:
Slowly bend arms while keeping elbows directly below
shoulders. Position hands at chest height with palms facing
upward and hands aligned with forearms. Keep abdominal
muscles tight and lower body stationary. Slowly return to start
position and repeat.
Bicep Curls
