Fitness at Home

Quick and easy 45 minute "No More Excuses" Workouts!  

Chest Fly

Starting Position:

  • Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees.

  • Feet should be staggered, and body leaning slightly forward for leverage

  • Step far enough away from the door to feel the band start to tighten.

Finishing Position:

  • Push forward and together as far as you can without losing the muscle contraction.

  • Alternate foot position on the second set.
     

Note: The elbows will try and lower so that the shoulders can help the chest. The body will start moving back and forth in a rocking position in an attempt to make the exercise easier.
 

  • Door anchor should be near the top of the door, so that the bands are not rubbing against your shoulders.

  • Isometric at the start.

  • Exhale as you start to push forward.

Standing Row

Starting Position:

  • Arms extended without locking the elbow as tight to your sides as possible.

  • Feet staggered and body leaning slightly backward for leverage.

  • Chest lifted as high as possible.

  • Stand far enough away from the door to feel a slight tension in the band.

Finishing Position:

  • Pull as far back as you can keeping the elbows tight to your sides and your chest lifted up.

Note: Elbows will try and move away from the sides so that they shoulders can help the back. The body will also try to rock back and forth, and chest will try to drop.
 

  • Isometric at the finish.

  • Exhale as you start to pull back.

Chest Butterfly

Starting Position:

  • Shoulders, elbows, and wrists all at the same level, with thumbs facing up, elbows extended and palms facing inward.

  • Feet should be staggered and body leaning slightly forward for leverage.

  • Step far enough away from the door to feet tension on the band.
     

Finishing Position:

  • Push forward and together as far as you can without losing the contraction.

  • Movement looks as if you are hugging a great big tree.

Note: The chest butterfly is much harder than the chest flies, so you may have to move closer to the door. Elbows will try to drop, wrist will turn over, & extension will close.
 

  • Isometric at the finish.

  • Exhale as you begin hugging motion.

Lat Pullover

Starting Position:

  • Elbows locked and hands over head.

  • Standing far enough away from the door to feel a slight tension in the band.

  • Feet staggered.

Finishing Position:

  • Push forward in a downward motion, as far as you can without losing the contraction

  • You may have to separate hands if the bands hit your head, depends on how tall you are.

Note: The elbows will attempt to unlock so that the triceps will help the lats.
 

  • Exhale as you start pushing forward.

  • Isometric at the start.

Reverse Grip Tricep Extension

Starting Position:

  • Keep elbows under the shoulders as tight to your body as possible. Try to keep elbows at 90 degrees.

Finishing Position:

  • Push forward in a downward motion, as far as you can without losing the contraction

  • You may have to separate hands if the bands hit your head, depends on how tall you are.

Note: Elbows will try to move forward, and away from sides.
 

  • Exhale as you start the downward motion.

  • You can turn wrist over to make exercise easier.

  • Isometric at the finish.

Shrugs

Starting Position:

  • Use heaviest band possible.

  • Feet should be at least shoulder width apart.

  • Arms hanging down, with elbows locked & chest elevated

  • May need more than one band, or do one side at a time.

Finishing Position:

  • Lift as high as you can without bending the elbows as if "shrugging your shoulders".

Note: The elbows will try to unlock & the chest will try to drop.
 

  • Remember to move very slowly on the exercise. This is only a 2"-3" movement.

  • Isometric at the finish

  • Exhale as you lift your shoulders

Shoulder Fly

Starting Position:

  • Position shoulders, elbows and wrist at a 90 degree angle to start movement

  • Exact center of band positioned under arch of rear foot.

Finishing Position:

  • Push upward and together as far as you can without losing the contraction or locking the elbow.

Note: Your body will try to push the bands up and forward instead of straight up. Use the lightest band for this exercise.
 

  • Isometric at the start

  • Exhale as you start to push upwards.

Bicep Curl

Starting Position:

  • Elbows under shoulders.

  • Palms up.

  • Both feet on band, slightly apart.

  • Slight tension on the band.

  • Wrist turned out in a straight bar curl position.

Finishing Position:

  • Pull band up until hands are at the top of your biceps.

Note: Elbows will try to come forward and the hands will try to come up too far.
 

  • Isometric at 90 degrees.

  • Exhale as you start curling up.

Chair Squats

Starting Position:

  • Keep a stable chair handy to prevent falls.

  • Sitting on edge of chair with feet and knees lined up with hip joints and toes pointed forward.

Finishing Position:

  • Slowly rise to a standing position without using the hands for assistance and without locking the knees.

  • Attempt to push through the heels only.

Note: Your chest will try to drop. You'll try to sit down and rest between reps, or stand up further than the correct finish to gain leverage.
 

  • Isometric is about 1" from the seat, at the start.

  • Exhale as you start to stand up.

Leg Extension

Starting Position:

  • Door anchor is at bottom of door and the band is going directly underneath chair.

  • Hips, knees and ankles forming a 90 degree angle.

  • Chair far enough away from the door anchor to feel tension in the band.

Finishing Position:

  • Extend food as far as you can and attempt to lock the knee.

Note: Do not hyperextend the knee. Make sure ankle straps are on correctly and velcro is securely in place. It's a good idea to wear tube socks.
 

  • Exhale as your foot comes forward.

Glute Kickback

Starting Position:

  • Use a stable chair for balance.

  • Turn chair around as shown.

  • Keep working foot slightly off the ground.

  • Knee locked on the leg being exercised.

Finishing Position:

  • Push heel as far back as possible without changing the position of the rest of the body.

Note: Knee will try and unlock.
 

  • Isometric at the finish.

  • Exhale as the heel moves backwards.

  • Stabilizer leg fully extended but knee not locked.

Leg Curl

Starting Position:

  • Using a chair for balance.

  • Keep knees together with foot slightly back and off the floor.

  • Curl working leg backwards.

Finishing Position:

  • As close to 90 degrees as possible.

Note: Knees must stay squeezed side by side.  The knee of the leg being exercised will try to move forward.
 

  • Stabilizer leg fully extended but knee not locked.

  • Exhale as you curl backwards.

Outer Thigh Abduction

Starting Position:

  • Use a stable chair for balance.

  • Stand far enough from the door to feel tension in the band.

  • Stand straight and move leg being exercised in front of other leg.

Finishing Position:

  • Extend leg out to the side as far as possible without changing the upright position.

Note: 
 

  • Isometric at the finish.

  • Exhale as you begin extending leg.

Inner Thigh Abduction

Starting Position:

  • Leaning on stable chair for balance.

  • Keep non-working leg fully extended, but not locked.

Finishing Position:

  • Pull working leg across and in front of stabilizing or non-working leg.

  • Remain upright.

Note: Your stabilizer leg will try and lock the knee.
 

Abdominal Crunch

Starting Position:

  • Stand far enough away from the door so that you feel the contraction in the abs while you are standing straight up.

  • Hold bands as shown.

Finishing Position:

  • Crunch forward as far as possible, keeping back straight.

  • Isometric at the finish.

  • Exhale as you crunch forward.

Note: 
 

  • Isometric at the finish.

  • Exhale as you crunch forward.

Side Twists

Starting Position:

  • Standing straight up with feet spread wide for leverage.

  • Arms as tight to your sides as possible.

  • Attempt to keep the neck in a neutral position.

Finishing Position:

  • Twist sideways at the waist without changing foot position, keeping arms as tight to your sides as possible.

Note: In order to isolate the lovehandles you must twist sideways.
 

  • Isometric at the finish.

  • Exhale as you start to twist.