This document provides a home workout routine for 3 days consisting of 8 exercises using resistance bands. Each exercise lists the movement pattern, instructions, and an alternative option. Exercises target the major muscle groups of the body and can be performed for 1-3 sets of 10-20 reps. A variety of resistance bands ranging from light to heavy resistance are recommended.
Working out a little bit every day drastically improves your health and with these workouts, it's easier than ever! Print out the ONIE Project's Power Through Resistance work out list and stay active!
Working out a little bit every day drastically improves your health and with these workouts, it's easier than ever! Print out the ONIE Project's Power Through Resistance work out list and stay active!
This presentation is the first of a two part strength training series in which I cover: the major muscle groups, basic anatomical motions, and basic exercises for each area of the body.
This workshop is designed to help teach a variety of abdominal and core exercises with little or no equipment! The workshop focuses on identification of common misalignment and effective cueing to facilitate proper alignment to maximize effective results and prevent injury. Learn a sequence of yoga poses that can be used as a class warm-up or cool-down stretch, lower body strength class, or in the development of a yoga unit.
This presentation is the first of a two part strength training series in which I cover: the major muscle groups, basic anatomical motions, and basic exercises for each area of the body.
This workshop is designed to help teach a variety of abdominal and core exercises with little or no equipment! The workshop focuses on identification of common misalignment and effective cueing to facilitate proper alignment to maximize effective results and prevent injury. Learn a sequence of yoga poses that can be used as a class warm-up or cool-down stretch, lower body strength class, or in the development of a yoga unit.
Rounded shoulders is a common issue among bodybuilders, and one of the causes is underdeveloped rear deltoid. Discover the three exercises you can incorporate in order to fix rounded shoulders. Improve your posture by doing these exercises!
1. Home Workoutfor Group Essentials6/23-6/25
1. Wall Squat 1-3 Setsof 10-20 Reps
Alternative: ChairSquat
2. Standing Band Chest Press 1-3 Setsof 10-20 Reps
Alternative: SeatedBandPress
3. Standing Band Pull 1-3 Setsof 10-20 Reps
Alternative: SeatedBandPull
4. SeatedBand 1-Hand OverheadExtension 1-3 Setsof 10-20 Reps
Alternative: BandPushdown
5. Standing Band Side Abductor Walk 1-3 Setsof 10-20 Reps
Alternative: SeatedBandAbductor/Adductor
6. Band ShoulderRaise 1-3 Setsof 10-20 Reps
Alternative:BandShoulderExternal Rotation
7. Standing/SeatedCalf Raise 1-3 Setsof 10-20 Reps
Alternative: Seatedcalf flexion/extension
8. Standing UpperBody Band Twist 1-3 Setsof 10-20 Reps
Alternative:SeatedUpperBody BandTwist
Band Usage: Green,Yellow,Blue,Red,Purple,Orange
2. Exercise Description
1. Wall Squat: Standin frontof wall. Leanandrest upperback flaton wall withlegsstationedin
frontof body. Slide backdownwardonflooruntil hipsare nolowerthanknees. Drive with
heelsandpushupward. Performreps.
AlternativeisChairSquat: Sitand standusingchair for reps. Drive withheelsandpushupward.
Performreps.
2. Standing Band Chest Press: Stand withbandwrappedaroundbehindthe upperbody,with
bandendsin leftandrighthand. Pressbandforwardfor full extension. Performreps.
AlternativeisSeatedBandChestPress: Same asStandingBandChestPress. Performwhile
seated. Performreps.
3. Standing Band Pull: Place one of band arounddoor or holdingapparatus(Canbe done with
partner). Place otherendineitherrightor lefthand. Pull bandtowardsbody. Performreps.
Repeatwithopposite arm.
AlternativeisSeatedBandPull: Same asStandingBandPull. Performwhileseated. Perform
reps.
4. SeatedBand 1-Hand OverheadExtension: Sit on bandendwithbandin rightor lefthand.
Place arm overheadwithbandend. Extendarmupward withelbow flexionandextension.
Performreps. Repeatwithoppositearmforreps
AlternativeisStandingBandPushdown: Place one bandendaroundupperportionof dooror
highapparatus. Place one endof bandin rightor lefthand. Extendor pressarm downfull
lengthof bodyfor extension. Performreps. Repeatwithoppositearm.
5. Standing Band Side Abductor Walk: While standing,steponmiddle portionof band. Place
bandendsin leftand righthand. Side steprightandleft foottill bandresistance. Performreps.
(NOTE: Canperformbandadductionbyplacingband aroundrightor lefthandand place both
bandsin adjacentarm,closinglegsinward). Performreps.
AlternativeisSeatedBandAbduction/Adduction: Whileseated,wrapbandaroundmiddle
portionof thighs. Openandclose the thighsuntil bandresistance. Performforreps.
6. Standing Band ShoulderRaise: While standing, place bothfeetonone endof bandand place
otherband endinleftor righthand. Raise arm forwardor sidewayswithbandend. (NOTE: Can
be performedwhileseated). Performreps. Repeatwithopposite arm.
AlternativeisBandShoulderExternal Rotation: While standing,place bandendsinrightandleft
arm withpalmsfacingceiling. Have elbowslockedintosideof bodyandrotate arms to side of
bodyuntil resistance frombandsinmet. . (NOTE: Can be performedwhileseated) Performfor
reps.
7. Standing CalfRaise: While standing,rise withfeetupwarduntil standingontoesortoe flexion.
(NOTE: Canbe performedwhile seated) Performforreps.
AlternativeisSeatedCalf FlexionandCalf Extension: While seated,extendbothlegsinfrontof
body. Pointtoesupwardand downwarduntil full extensionandflexion. Performforreps.
Continued
3. 8. Standing UpperBody Band Twist: Place one endof bandaroundapparatus or partnerhold.
Place otherbandendin botharms. Extendarms or keeparmsclose to upperbody. Twistto
rightside until bandresistance. Performforreps. Performwithopposite side.
AlternativeisSeatedUpperBodyBandTwist: Same as Upper BodyBand Twist. Performwhile
seated. Performreps.