1.Standing Bicep Curl
Place the middle of the band under both feet and hold handles by your sides. With feet hip distance apart, stand tall and keep core engaged.- Use a single band under both feet to decrease intensity
- Inhale. Then exhale and raise your hands up towards your shoulders. Keep elbows under shoulders through movement.
- Inhale and slowly return to starting position.
5.Repeat for desired number of reps.
2.Bicep Curl with Stacked Bands
1. Place the middle of stacked bands under both feet and hold both handles by sides. With feet hip distance apart, stand tall and keep core engaged.
2. Place fewer bands under eath feet to decrease the intensity
3. Inhale. Then exhale and raise your hands up to shoulders. Keep your elbows under shoulders throughout movement.
4. Keep back straight, feet hip distance apart and knees slightly bent. Engage abs so that core is tight. Inhale and slowly return to starting position.
5.Repeat for desired number of reps.
3.Shrug with Band
1. Hold the handles in each hand, stand on the band with both feet together and your back straight.
2. Grab the handles when your arms are fully extended at your sides. You can do this either by wrapping the band around your hands, bringing your arms or stand further apart.
3. With your feet together, arms extended and back straight, shrug your shoulders as high as you can, making the resistance band stretch slightly.
4.Standing Chest Press
1.Place your door anchor near the top of the door and attach the resistance band. Make sure that you have room around you to move your arms freely
2.Grab the handles while keeping your back facing the door. Stand forward enough so that the resistance bands are slightly stretched.
3.Bring your arms forward so that your elbows are straightened and your knuckles are pointing up.
4.Bring your arms back into the position it was before, then repeat.
5.Standing Front Raise
1. Place middle of the band under both feet, and hold handles in each hand by your sides. Stand with feet hip distance apart, keeping back straight, core fully engaged and arms straight
2. Inhale. Then exhale and raise your straight arms upwards until they reach shoulder height.
3. Inhale and slowly return to starting position
4. Repeat for desired number of reps.
6.Front Raise
1.Attach the resistance band at low level, grab the handles and face away from the door.
2.Make sure that the bands are straightened out, and spread your legs to about shoulder width apart
3.Fully extend your arms outwards and upwards, hold for a few seconds then bring them back down.
7.Standing Lateral Raise
1.Place middle of band under both feet and keep them hip distance apart. Hold handles by sides and palms facing in.
2.Stand tall with back straight, core fully engaged, arms straight, and feet hip distance apart.
3.Inhale. Then exhale and raise your arms outwards until they reach shoulder height.
4.Inhale and slowly return to the starting position. If band feels too heavy, slightly bend elbows throughout movement to protect elbows.
5.Repeat for many times.
8.Side Pull
1.Secure the resistance band at chest height in the door with a door anchor, or to a secure stationary frame.
2.Stand with your side towards the door and hold the handle of the band. Make sure that it is fully straightened.
3.Bring one arm in a sweeping motion, to the center of your body with your arm extended directly in front of you.
4.Return to original position, repeat and then switch arms