BeFIT Resources

Rubber Band Workout

Perform one exercise from each major muscle group to complete one round. Complete 2-3 Rounds. Always keep your chest proud with your shoulders back. Keep your abs tight and exhale during the heaviest resistance.

Attach the rubber band strap on the hinge side of the door. There are four settings for the rubber band: low, medium, high, and standing on it.

*exercises that can add a squat progression (squat<Lunge< squat to one leg<lunge to one leg).

Chest

Band Chest Press* (med)

Secure the band at medium height behind you and grab both handles with your hands near your shoulder, palm facing down.
Push the handle straight forward until your arm is extended and parallel to the floor and allow it to slowly return after a short pause.

Band Chest Fly*(low, med, high)

Secure the band at low, medium, or high height. Grab the handles with your arms extended out at shoulder height, palm facing forward.
Pull the handles in keeping your arms extended, until your hands meet in front of your chest, and allow it to slowly return after a short pause.

Back

Band Row*(low, medium, high)

Secure the band low, medium, or high. Stand up and hold the handles with your arms extended in line with the rubber band, palms facing each other.
Pull the handles back towards your abdomen and allow them to slowly return after a short pause.

Straight Arm Band Pushdown – Arms Extended*(high)

Secure the band high, stand up and grab both handles with your hands in front of your head, arms extended and palms facing the floor.
Pull the handles down towards each sides of your body and allow them to slowly return after a short pause.

Band Back Fly *(med)

Secure the band at medium height, stand up and grab both handles with your hands, arms extended in front of your chest, palms facing each other.
Pull the handles back by squeezing your shoulder blades together moving your arms to each sides of your body and allow them to slowly return after a short pause.
Keep your arms straight and chest high throughout.

Shoulders

Band Shoulder Press*(standing)

Secure the band underneath your feet and grab the handles with your hands over your shoulders, elbows bent and palms facing forward with the rubber band behind you.
Push the handles straight up until your arms are close to being fully extended and allow them to slowly return after a short pause.

Band Front Deltoid Raise*(standing, low)

Secure the band low in front of you and grab the handles with your hands in front of your thighs, palms facing down.
Pull the handles up until your arms are parallel to the floor and allow them to return slowly.
Keep your arms extended (or close to it) throughout.

Band Lateral Deltoid Raise (standing)

Secure the band underneath your feet and grab the handles with your hands on each side of your thighs, palms facing each other.
Pull the handles out and up until your arms are parallel to the floor and allow them to slowly return after a short pause.
Keep your arms extended (or close to it) throughout.

Biceps

Band Biceps Curl*(standing)

Secure the band underneath your foot and grab the handles with your hands in front of your thighs, arms extended and palms facing up.
Pull the handles towards your shoulders by bending your elbows and allow them to slowly return after a short pause.
Keep your upper arms immobile throughout.

Band Biceps Curl – Preacher*(low, Medium)

Secure the band at a low or medium height in front of you and hold the handles with your arms extended in front of your abdomen.
Pull the handles towards your shoulders by bending your elbows and allow them to slowly return after a short pause.
Keep your upper arms immobile throughout.

Triceps

Band Triceps Extension (low, med, high)

Secure the band low behind you and hold the handles with your hands behind your head, palms facing up, elbows bent at 90 degree and upper arms straight up.
Pull the handles up by extending your arms completely and allow them to slowly return after a short pause.
Keep your upper arms immobile throughout.

Band Triceps Pushdown (high)

Secure the band high in front of you and hold the handles with your hands in front of your adbomen, palms facing down, and elbows bent at 90 degree angles.
Push the handles down by extending your arms completely and allow them to slowly return after a short pause.
Keep your upper arms immobile throughout.

Legs

Band Squat (standing)

Secure the band underneath your feet, crouch down and hold the handles with your hands on each sides of your shoulders, palms facing forward.
Push yourself up by extending your legs and allow yourself slowly back down after a short pause.
Keep your feet solidly in place throughout. All the weight should be on your heels. Keep your knees behind your toes. Keep your back flat throughout.

Band Stationary Lunge (standing)

Secure the band underneath one foot that is forward and crouch down with your other foot in line but behind and hold the handles with your hands on top of your shoulders, palms facing forward.
Push yourself up by extending your legs and allow yourself slowly back down after a short pause.
Keep your feet solidly in place throughout. All the weight should be on your heels. Keep your knees behind your toes. Keep your back flat throughout.

Hip Abduction (Standing)

Secure the band underneath both feet (feet Shoulder with apart). Crisscross the handles and secure at your waist
Keeping toes flexed, extend your leg out to one side and slowly return after a short pause. Alternate legs.