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Disclaimer
Copyright © 2016 – All Rights Reserved – Fitness Insanity

The information contained herein is for educational and information purposes

only and is not meant to be a substitute for professional advice sought from a
certified health coach or a licensed fitness trainer. This information is not meant
to be replaced with the guidance acquired from a professional with regards to a
person’s health or their fitness level. If you feel that this book will be of no use to
you, then please don’t continue.

The author and publisher have made sincere efforts to ensure that the
information contained in this book is accurate. In no way is the information in
this book meant to be manipulative or treacherous in nature. However, they
make no guarantees as to the origins, the accuracy, or the completeness of the
tips, strategies, and the workout plans mentioned herein and cannot be held
responsible for any omissions, errors, or dated materials.

The information provided in this book may not be suitable for everyone and you
should still consult a professional health coach or a licensed fitness trainer, even
if you have read this book. The publisher and author assume no responsibility for
any outcome resulting from the usage of the information found in this book. We
will not be held responsible for any muscle injuries resulting from resistance
band training.

Neither the publisher nor the author shall be liable for any side-effects, including
but not limited to special, incidental, or consequential. If you feel that you are
following each and every guideline provided in this book and are still unable to
see any success in your fitness goals, then please know that this book is a source
of information only and some things may work and some may not.

To burn fat and build muscle, a person needs to do more than just follow a
workout plan; they need to stick to a proper diet and incorporate other healthy
habits in their daily life. This book is only meant to be a source of supplemental
information in addition to other factors which will determine whether you will
be able to achieve the required level of fitness with resistance bands.

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 Table of Contents

Contents
Disclaimer ............................................................................................................................................................................ 2
Chapter 1: What is a Resistance Band and Why is it Important?.................................................................. 6
Chapter 2: The Fundamentals of Training with a Resistance Band ............................................................. 8
Chapter 3: The Process of Warming Up ............................................................................................................... 12
Chapter 4: The Different Exercises Involved...................................................................................................... 17
 Working out the Abs .......................................................................................................... 19
 Working out the Arms ....................................................................................................... 20
 Shoulder Workouts ............................................................................................................ 23
 Working out the Back ........................................................................................................ 24
 Chest Workouts .................................................................................................................. 24
 Working out the Thighs ..................................................................................................... 26
Chapter 5: The Workout Plans………………………………………………………………………………………
25

 Beginner’s Workout ........................................................................................................... 27

 Intermediate’s Workout .................................................................................................... 28
 The Advanced Workout..................................................................................................... 29
Did You Enjoy this Book?............................................................................................................................................ 30

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 Overview

Have you ever dreamt of exercising while you are on the go? Do you want an
effective training strategy that can be implemented anywhere and at anytime?
Then look no further; with the aid of a resistance band, you can work out
anywhere and at anytime you want, even if you are traveling at an altitude of
35,000 feet towards your dream holiday destination or to attend an important
meeting in another city.

Everyone has heard of the term ‘Resistance Training’, and those who haven’t,
well you need to wake up. Anyways, resistance training refers to training and
working out your muscles against an opposing force, which can be a dumbbell, a
barbell, or a resistance band. In the past, resistance training was known as
weight training.

However, the term weight training did not intrigue women, because they
conjured up images of huge, bulky men with gigantic biceps sweating and lifting
heavy weights, in their minds. But don’t worry; resistance bands don’t involve

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such grotesque images. A resistance band is an ideal way for any person to start
resistance exercises without the help of any additional weights.

With a resistance band, you will be able to perform full-body workouts to build
strength and muscle, burn fat, and tone your overall body. The best thing about
resistance bands is that they are cheap, easy to pack, easy to carry, and you can
add tons of variety to your workouts. You just need two things: the band itself
and of course, your body.

If you are new to resistance and strength training, then a resistance band will
serve as a good starting point, along with being the perfect tool for shifting from
one type of training to another; for example, transitioning from aerobics to
strength training. Furthermore, don’t think that resistance bands are only for the
beginners and the kids. It also is an excellent tool for intermediate and advanced
strength trainers. Many professional bodybuilders incorporate the use of
resistance bands in their workout regime.

First and foremost, this eBook will discuss the importance of training with a
resistance band. Then the basics of training with resistance bands will be
highlighted, with a subsequent discussion on warming up techniques, the
multiple exercises involved, and tips on maximizing the usage of a resistance
band. Additionally, safety tips will be provided and three different specially
designed workout plans for the beginner, intermediate, and advanced trainer
will be furnished at the end.

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 Chapter 1: What is a Resistance Band and Why is
it Important?

A resistance band is more or less like a rubber band, albeit not as delicate as one;
so don’t start exercising with a rubber band. It is made of an elastic material and
unless you skipped science class, you must know that it contains a lot of elastic
potential energy. It is basically the energy stored in an elastic object when it is
stretched, for example a rubber band. It is used for the purposes of strength
training as well as for rehabilitation programs.

They are made of latex rubber or latex-free synthetic rubber and are available in
a variety of different shapes, sizes, and resistance levels. They are color coded
according to the level of resistance they offer. In the market, you will come

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across two types of resistance bands; thin and flat bands and tube bands. Thin
and flat resistance bands are around 4 to 5 feet in length, while tube bands are
also of the same length, but they consist of plastic handles on the tube ends.

Resistance bands have been around for more than a 100 years; they were
invented in the early part of the 20th century, the 1900’s to be precise, and they
were made from surgical tubes. At that time, they were utilized in rehabilitation
of patients suffering from atrophied muscles.The use of resistance bands in
exercising and working out muscles began in the 1960’s, when it was discovered
that the resistant strap enabled certain muscle groups to be worked out.

Since the 1980’s, there has been a widespread interest in the use of resistance
bands and they have been included as a part of an effective resistance training
regimen. This is mostly due to smart marketing campaigns and appealing designs
of various types of resistance bands.

Don’t think that resistance bands are only used for fitness; they are also utilized
for medical purposes. It is a great workout instrument for patients who have
weak muscular strength in their tendons, ligaments, and joints. The importance
of resistance bands cannot be stressed enough. Here are a few key advantages of
using resistance bands.

 Resistance bands are inexpensive as compared to expensive and costly

gym equipment like free weights and weight machines.
 They are easy to store and hence, they allow
you to save up on your storage space. For
example, they can be stored in a drawer or a
box.
 Being lightweight, convenient, portable, and
flexible, they can be carried by you while you
are traveling. As a result, you can exercise on
the go and you don’t have to miss out on your
workouts.

Resistance bands are portable

 They are much safer in comparison to barbells and dumbbells; at least,

you don’t have to worry about dropping a heavy weight on your foot.
Hence, you can perform your standard resistance exercises without the
aid of a spotter.
 Unlike free weights, they don’t work in opposition to gravity. They are
able to provide you with a more natural and free range of motion. For
example, when you are doing the bicep curl using a dumbbell, you will

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 experience the most resistance during the initial phase of the curl.
However with a resistance band, your muscles will work the hardest
during the end of the curl. This gives your muscles an effective workout.
Hence, a resistance band allows you to focus on the eccentric and the
concentric components of an exercise.

Chapter 2: The Fundamentals of Training with a

Resistance Band

Although training with a resistance band is considerably much safer than

training with a weight machine or with free weights, there are certain
fundamental elements that need to be kept in mind. While a resistance band
won’t break or fracture your bones, it can cause sprains and injuries to your
muscles, if used in an improper way. But before the fundamental aspects of
training with a resistance band are discussed, let’s take a brief look at how a
resistance band actually works.

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In chapter number 1, it was mentioned that a resistance band stores elastic
potential energy; it is true because it resists any change in its shape when you
apply a pulling force on it. In other words, it prevents itself from being elongated
any further when you try to stretch it, and this is where things start to get
interesting.

The amount of pulling force you apply on the band is proportional to the level of
resistance it offers. In layman terms, the greater you try to stretch it, the greater
the amount of resistance you will encounter in doing so. This essentially works
out your muscles in both the shortening phase (concentric) and the lengthening
phase (eccentric). What benefit does this give you? Well, it enables you to
develop insane amounts of muscular strength and flexibility.

You can start using a resistance band by either placing it between your hands or
placing it between your hands and feet for more variety. Additionally, you can
place it between your feet to perform certain leg exercises or even attach the
band to a fixed object and conduct your workout. The force generated within the
band is proportional to the length of elongation as discussed earlier, so each
specific color of a band will provide you with the same amount of resistance,
regardless of the initial length.

This force has the tendency to increase gradually as the band is stretched. Hence,
you can stretch a resistance band many thousands of times its initial length
without worrying that it will break. However, just like everything has a
limitation, resistance bands also have theirs and they can break if stretched way
beyond.

It is generally accepted that a band will break if it is stretched more than 300
percent. For example, if you are using a band 1 foot in length and stretch it to a
length of 4 feet, you will likely break it. But, you can safely stretch it to a
maximum length of around 3 feet.

As far as any exercise is concerned that involves weights, there are certain
methods of holding the weight, whether it is a barbell or a dumbbell. The same
holds true for resistance bands. If you have ever lifted weights in your life, either
at home or in the gym, you must have heard of terms like underhand grip,
overhand grip, etc. If you are still confused, read on to find out what they are and
how they are applicable to resistance bands.

Again, it all comes down to the type of exercise you are performing and the
particular muscle group you are working out. The different hand grips used
while exercising with a resistance band are:

 The underhand grip

 The overhand grip

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  The hammer grip
 The double handed grip

The Underhand Grip

Whether you are using thin and flat resistance bands or tube
bands, an underhand grip is where the handles or the straps of the
band cross over the palms of your hand and your palms face you.
This type of grip is used in exercises which involve rowing and
curling movements, such as when you are working out your biceps.
The curl is performed towards your body and therefore, you
should make sure that you enclose your fingers around the straps
or the handles in a secure manner.

Underhand grip on a barbell

The Overhand Grip

In the overhand grip, the handles or the straps of the
resistance bands are held tightly in the palms of your hands,
but the palms don’t face you; rather, the back of your hand
faces you. This type of grip is essential in exercises where you
have to push a weight away from your body or apply a force
against a fixed object. It is also useful in exercises where you
have to pull the resistance or the weight towards your body.

Gymnast using an overhand grip

The Hammer Grip

The hammer grip is similar to how you would hold a hammer, if you have
ever held one in your life. Anyway, in this type of grip, you hold the
straps or the handles of the band in a manner that the palms of both your
hands face each other. This type of grip is used in many exercises such as
in bicep curls and bench presses.

The hammer grip

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The Double Handed Grip
In this type of grip, you hold the handles or the straps of the band with
both hands and pull the resistance towards yourself. The band is usually
looped around a stationary object. This grip is utilized in exercises
which work out your back and lats, for example rowing.

Double-handed grip in
tennis
The Body Position
In any exercise, the position of the body is extremely vital. If you
think that maintaining the correct posture and form while training
with resistance bands is not important, think again. An incorrect
form can render the exercise ineffective and can even lead to injury
such as a pulled muscle.

When you are executing a standing exercise such as a bicep curl,

always place your two feet firmly on the ground and they should be
shoulder width apart. Ideally, the toes of your feet should be pointed
slightly outwards. Furthermore, always maintain a slightly arched
back and tighten your core. You should never curve your back or use
it to overcome the resistance when it becomes demanding.

The main idea behind using a resistance band is to focus entirely on The Ideal body position
a single muscle group. So for example, if you are working out your
biceps, you must ensure that your bicep is the sole muscle that is utilized to
overcome the resistance. Never swing your hips and use your back muscles in
doing so nor should you implement any form of momentum; otherwise, the
positive effects of the exercise will be reduced.

Taking Care of Resistance Bands

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A resistance band will last you for a long time, unless you know the proper
method of using it. Since they are made out of latex rubber, they can easily break
if you take them out from your closet and start exercising immediately. This is
because they are cold and rubber is not a very pliable material when cold. This
rubber is mostly obtained from tress situated in the tropical and equatorial
regions and hence, the band must be warmed up prior to use.

You don’t have to warm it up in a microwave oven; you can do so easily by

rubbing the straps of the band between your hands in a vigorous manner and
pull them for a few times in a moderate amount by doubling the straps. This will
enable them to perform effectively and you will be able to stretch them to their
maximum limit. But you must take care so as not to pull them 4 times more than
their original length, because they might break if you do so. This is true for both
thicker as well as thinner straps.

Chapter 3: The Process of Warming Up

Warming up before an exercise is something many people tend to ignore and

they do so at their own peril. If you have the urge to skip the warming up process
and directly commence the day’s workout, then resist the urge at all costs.

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Warming up is the process of enhancing the cardiovascular system, thus
improving blood flow to the muscles. This prepares your body for the upcoming
workout, makes your workouts more effective, and reduces the risk of injury.

Ideally, the warm-up should consist of rhythmic exercises and stretching which
gradually increase the heart rate and the temperature of the muscles. There are
two components of an effective warm-up; the aerobic component and the
anaerobic component.

Aerobics is the method of improving the functionality of the cardiovascular

system. It can be done by skipping, jogging, or by using an exercise cycle. You can
perform aerobics for 5 minutes at a constant pace to get your heart pumping and
your muscles ready for the workout.

Anaerobic exercises are intensive and are done to promote muscular strength
and provide a sudden burst of energy. You can perform a good anaerobic
exercise by doing some pre-workout stretches.

Stretching Guidelines
Stretching improves the blood flow, increases the flexibility of the muscles,
allows the joints to undergo the full range of motion, and raises the energy levels
of the body. Here are a few guidelines to keep in mind while you stretch out.

 You should move slowly into the stretching position; never hurry or jerk
any movement.
 Always stretch to a point where you feel can feel the build-up of tension in
your muscles.
 Breathing is vital; clear your mind, relax, inhale deeply for a few seconds,
hold, and then exhale slowly.
 You should hold the stretched position for about 15 seconds, before
returning to the starting position.
 Every stretch should be done twice.

The Major Stretches

These stretches will help you to get ready for resistance band exercises.

 The Pectoral Stretch

This stretch works out the deltoids and the major
pectoral muscles. Straighten out your elbows, put
your arms at the back, and clasp your hands

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Pectoral stretch
 together. You need to lift your arms up as high as possible. However, if
you unable to join your hands at the back, you can easily reach back as far
as possible. To increase the intensity, you can bend slightly forward at the
waist or raise your arms higher.

 The Triceps Stretch

This stretch works out the triceps, deltoids, and the rhomboids.
Firmly hold your right elbow with your left hand and then pull
it slowly towards left shoulder across your chest. In the same
way, you can repeat the procedure for the other arm as well.

Stretching the triceps

 The Upper Back Stretch

This stretch works out your latissimus dorsi or the lats and the triceps.
To perform this stretch, you need to place your arms over your head
and then firmly grasp your right elbow with your left hand. While
bending your right arm at the elbow, touch your upper back with your
right hand.

You can pull your right elbow with your left hand, so that it moves
towards and behind your head up until the point you feel a stretch.
Repeat this procedure with the other arm as well.

Stretching the lats

 The Lower Back Stretch

This is one of the most important stretches you will ever perform; it will
prevent excessive strain to your lower back that
might result in pain. It works out the erector
spinae and gluteus maximus. You should begin by
sitting erect on the floor, preferably on an

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 exercise mat, with your legs extended straight in front of you.

While bending your right leg, cross it over your left knee, and firmly place
your right foot’s sole on the floor, a bit on the outside of your left knee.
The next step involves pushing against your Stretching the lower back
upper right thigh with your left elbow, slightly above the knee.

When you have assumed this position, you are ready to go further. Move
your right arm behind your back and rotate or tilt your upper body
towards your right arm. This is one repetition. Repeat the entire
procedure by placing your left leg over your right knee and rotating your
body towards your left arm.

 The Thigh Stretch

This is an effective stretch done usually in the mornings, but also
important to do before any exercise. It works out your quadriceps.
Stand against a wall in an upright position or if you have a good
balance, you can stand without any aid. Commence by holding
your left foot firmly and pull the lower portion of your leg, so that
your left foot’s heel touches your left buttock.

The same steps are repeated for the right leg as well. You must
ensure that you align your foot with your knee to prevent
excessive stress on the knee. When done correctly, you will be
able to feel the stretch along your quadriceps.

Stretching the quadriceps

 The Hamstring Stretch

Essentially, the hamstring is a large muscle
located towards the back of your front thigh,
slightly above the knee; in other words, the
portion of your leg below your buttocks. This
stretch works out the hamstrings and the erector
spinae.

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 Begin by sitting straight on the floor and extend your legs in front of you,
similar to what you had done while stretching your lower back. While
flexing your right leg, tilt your right hip so that
The hamstring stretch
your right knee points out to the side. Then firmly,
but lightly, place your right foot’s sole on the inside of your left knee.

The stretch is commenced by leaning forward on your hips, so as to move

your torso towards your left knee. You must ensure that the toes of your
left foot are pointing upwards; don’t curl them. Keep your toes and ankles
relaxed. Repeat the procedure with the other leg.

 The Calf Stretch

The calf muscle consists of the soleus muscle and the
gastrocnemius muscle. They are situated behind the knee, but a
bit lower. The soleus stabilizes your ankle joint and the
gastrocnemius allows you to flex your foot and the leg at the
knee joint. Both of them work in conjunction to one another.

You can begin the stretch by standing about 3 foot away from a
wall; firmly place your left heel on the floor and then locate your
right foot in front of your left foot at a distance of around one
foot.

While keeping your right knee slightly bent and the left knee
straight, lean slightly forward at your waist, and ensure that
your left heel doesn’t lift off the ground. Also make sure that Stretching the calf muscles
your back is upright. Repeat the procedure with the other foot
as well.

The Pre-Workout Warm Up Set

Once you are done stretching, you might think that you are ready to start
working out with your resistance band. However, you are not! In order to

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prepare your muscles for the main workout, you must do a warm up set using a
resistance band. Of course, you can also do it using your own body weight.

This warm up set has to be done only once and it should consist of 12 to 15
repetitions. The temp has to be much slower than the one you will be following
during the main workout. For example, if you will be utilizing a red resistance
band for your main workout, use a green colored band for the warm up set. The
green band is lighter than the red one. Always make sure that you use a light
weight in performing a warm up set.

Note: Dear client, the images used in this chapter are not royalty free and you may
need to purchase a license for them.

Chapter 4: The Different Exercises Involved

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The wait is finally over; this chapter will give you a thorough explanation of the
various exercises which can be conducted using a resistance band. It will also
describe the multiple muscle groups worked out. But before you begin, there are
a few things to be kept in mind.

You must inspect band in a scrutinizing manner; check it for any rips, holes, or
wear and tear. Never use a band that is impaired or in a bad condition. It can
break and result in serious injury. As discussed earlier, you should heat up your
band using your hands. Refer to chapter 2 for the method of doing so.

If the exercise calls for the band to be fixed around a stationary object such as a
tree or a pole, ensure that the object is fixed firmly in the ground and that there
are no sharp and rough edges, nails, or shards of glass. These can rupture a band
during an exercise.

If are performing leg exercises and you are supposed to locate the handles of the
band over the soles of your feet, ensure that they are placed beyond the forefeet,
towards and at the mid-foot. This is the region between the ball of the foot and
the heel.

Some resistance bands come with an accessory known as a door attachment. It is

a device that is placed over the door knob. Before carrying out any exercise that
uses this attachment, make sure that it is securely fastened. If possible, lock your
door to prevent anyone from entering the door and increasing the chances of
receiving an injury. The attachment can get lose if someone rotates the door
knob.

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Working out the Abs
A resistance band can be used to carry out various abdominal exercises, but most
of them are targeted at the oblique muscles or the lovehandles.

 Oblique Overhead Extension

Attach or place the resistance band to a door frame
and stand at a distance of about 6 feet from the
frame. Grab the handles of the band with a double
handed grip. To get into the proper position, you
have to extend your arms over your head, while
maintaining a slight bend in your knees.

Begin by slowly and deliberately bending towards

your right. You must be able to feel the stretch in Oblique extensions (Not royalty free)
your oblique muscles, in this case the left oblique.
Hold for 2 seconds, and then return to the starting position in a controlled
motion. Repeat the same on the left side to work out the right oblique
muscle.

 The Oblique Crunch

This is an effective exercise to reduce your love
handles. Attach the band to a door frame and take up
your position by kneeling alongside the frame. Using
the hammer grip, grab hold of the band’s handles.

Begin by crunching down towards the right; tense

your oblique muscles and intercostals at the top of the Oblique crunch (Not royalty free)
movement and hold for 2 seconds. Return to the initial
position using a controlled movement. Always keep your back upright and
your shoulders back. Repeat the movement by crunching towards your
left to work out the left oblique muscle.

 Standing Twists
Twists have always been a great way to reduce
those love handles. Attach the band to a door
frame and stand 6 feet away from it. Grasp the
handles of the band with a double handed grip,
and extend your arms straight out in front of
your chest.

In this movement, you should always ensure

that your arms are straight. Avoid bending Standing twists (Not royalty free)

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 them at the elbows. Begin by pulling your arms across your front and
twisting your torso towards the right. Ideally, the band’s handles should
be located at your right hip. Squeeze your oblique muscle and hold for
about 2 seconds before returning to the starting position. Repeat this
movement by twisting your torso towards the left as well.

 Torso Twists
This is quite similar to standing twists; the only difference is that
instead of using a double handed grip, you will use a hammer grip
for this exercise. So attach the band to a door frame, stand 6 feet
away, and grab the handles of the band with the grip mentioned.
You must grasp the band at a waist level, keeping your elbows at
your sides.

Begin the movement by moving your upper body towards your

right; while doing so, ensure that your feet don’t move. They
should be planted firmly on the ground and slightly ahead of you.
You should pull the band towards your right as well. Don’t forget
to squeeze your oblique muscles for 2 seconds, before returning
to the starting position. Repeat the movement for the left Torso twists (Not royalty free)
oblique muscles by moving your torso to the left.

Working out the Arms

Resistance bands can provide you with an excellent arm workout, one that will
leave them screaming for hours.

 Squat Curls
Curls are the most popular exercises for building biceps.
This exercise is similar to a barbell or dumbbell curl.
Stand with your feet about one foot apart, with the band
placed underneath your feet. The band should be touching
the mid-foot. When you are ready, assume a half squat
position while planting your elbows on your knees.

Grab the handles using an underhand grip and begin by

slowly curling the band towards your chest. When you Squat curls (Not royalty free)
reach the top, squeeze your biceps for 2 seconds, and then
return to the initial position. Never jerk the motion; use a deliberate
instead.

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 Bicep Curls
This is the conventional bicep curl, but this time performed
with a resistance band instead. First, stand in an upright
position with your feet placed shoulder width apart. The
band should be below your mid-feet. It’s better to wear shoes
at this point.

Grab the handles using an underhand grip at the waist, fix

your elbows by your sides, and slowly start curling the band
towards your chest. As you reach the peak of the movement,
contract your biceps for 2 seconds, and then slowly return
back to the starting position. Try not to move your elbows too much, lest
the exercise becomes ineffective.

 Seated Bicep Pull-Down

A very powerful bicep exercise, this uses the sitting position; but
you won’t be sitting on a bench or a chair, rather you will be
assuming a sitting position in air. First of all, the band should be
attached securely to the door frame. Then kneel alongside it by
grabbing the handles using an underhand grip.

Commence by bending your elbows and slowly curling your arms

towards the chest. The main thing to remember here is that you
shouldn’t encourage any form of movement throughout your upper
body. When you reach the top, squeeze your biceps and return to
the original position.

 Reverse Curls
Reverse curls are an effective exercise to build mass in your
biceps. Stand with your feet shoulder width apart and place
the band under your feet at the mid-foot position. Don’t forget
your shoes! Grasp the handles of the band using an overhand
grip this time.

The band should be at the waist level. Begin by curling the

band towards your chest, while maintaining your elbows at
your sides. The curl should be made at the elbows. When you
reach the top, contract or squeeze your biceps for 2 seconds, and then
return to initial position. This completes a single repetition.

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 Lunge Triceps Extensions
When you are done with your biceps, it is time to focus on
building slabs of meat on your triceps as well. Triceps
extensions are very common in building a great pair of
triceps. So, attach the band to the door frame and stand at
a distance of 3 feet away from it, facing away from the
door.

Hold the handles using an overhand grip and keep your

arms above your head. The elbows have to be place at the sides of your
head and they shouldn’t be moved throughout the duration of the
movement.

The movement is commenced by extending your arms at an angle of 30

degrees; the arms are extended fully and you must feel the contraction in
your triceps. If you don’t, it means you are doing it wrong. Hold this
position for 2 seconds, before returning to the starting position.

 Triceps Extensions
This exercise is similar to the previous one, except that the grip is
now an underhand grip. Fix the band to a doorframe, stand 3 feet
facing away, and grab the handles of the band. This time, you
should place arms in front of your face, rather than over your
head.

As usual, you must keep your elbows at the sides of your head.
Begin by extending your arms straight at the front; don’t move
your elbows. The best way to do this is to imagine that you are holding a
basketball between them. Squeeze the triceps and then return to the
initial position.

 Triceps Double Overhead Extensions

This exercise is also usually performed with a weight. Place
the band below your feet (mid-foot level) and stand with feet
at shoulder width apart. Hold the band’s handles with an
overhand grip, with your palms facing the ceiling and your
elbows bent at your ears.

Commence by extending your arms over your head. Ensure

that you do not move your elbows and that they should be
placed in at the sides of your head. Contract your triceps and

22
 then return to the starting position, keeping your elbows in to make sure
that your triceps do all the work.

Shoulder Workouts
If you want to build Herculean strength in your shoulders, there is no better way
of doing so than with a resistance band.

 Standing Shoulder Press

The traditional shoulder exercise is performed by
placing the band beneath your feet (mid-foot) and
standing in an upright manner with feet at shoulder
width apart. Grab the handles using an overhand grip
and start by raising the handles in a slow and deliberate
motion above your head.

The handles should also be shoulder width apart when

at the top, but your palms should be facing away. Press the handles at the
top, so that they touch each other. The movement of your arms has to be
in an arc. Hold this position for 2 seconds and then lower the handles
back to the starting position.

 Lateral Raises
This is another conventional exercise done with
dumbbells. This time though, the resistance band
replaces the dumbbells. Assume the position by
placing your one foot slightly in front of the other;
similar to what you would do in a lunge. Place the
band under your feet at the mid-foot level and grab
hold of the handles with an overhand grip.

Keep your arms slightly bent and situated at your sides. Begin by moving
the handles away from the center of your body in lateral manner, all the
way up towards the height of the shoulders. Do not straighten your arms;
instead, utilize the shoulder joints. As you reach the top, hold for 2
seconds, and then slowly return to the starting position.

 Upright Rowing
Rowing is one of the most powerful exercises to tone
your upper body and build muscle mass in your
shoulders. There are many different variants of
rowing; this one is designed to target the shoulders.
Assume position by standing shoulder width apart and
placing the resistance band under your feet at mid-foot

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 level. Keeping your arms by your sides, grasp the handles of the band with
an overhand grip, and begin by pulling the handles up to your chin level.
Your palms should be facing your body; once you bring the handles up,
make sure that your elbows are pointing out towards the outside.

At the top, squeeze and contract your rhomboid and trapezius muscles for
about 2 seconds, before slowly lowering the handles back to the starting
position.

Working out the Back

A resistance band is an effective tool to work out your back. You can add great
strength and mass to your back through the following exercises.

 Seated Rowing
Take a resistance band and secure it around a fixed
structure, at a height of about 4 feet. Sit facing the
structure at a distance of about 6 feet and keep
your feet against the base of the structure to
support yourself. Your knees should be slightly
bent.

Hold the handles of the band using a hammer grip and extend your arms
above your head. Commence by pulling the handles towards your chest
and concentrate on utilizing the lats, instead of using your shoulders.
Don’t jerk the motion or use the momentum of the upper body. At the
peak, contract your lats for 2 seconds, and then slowly return to the initial
position.

 Lat Rowing
Attach your resistance band to a door frame and make sure it is
fastened securely. Stand at a distance of 6 feet, facing the door frame.
Hold the handles of the band firmly while extending your arms in
front of you.

Start by rowing or pulling the handles towards your rib cage, using
the lats instead of the biceps. At the peak, contract your lats and
upper back muscles for 2 seconds and then in a slow manner, return
to the starting position.

Chest Workouts

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Believe it or not, resistance bands can also be used to
perform effective chest exercises. You can conduct your
regular flyes and presses with the aid of a resistance band.

 Chest Presses
Fix your resistance band to a door frame, fastening it
in a secure manner. Stand at a distance of 6 feet,
facing away from the frame and grab hold of the handles using an
overhand grip. Keep your hands at shoulder level, slightly bend your
knees, and place one foot in front of another.

Commence the exercise by pushing the handles away from your upper
body, using the pectoral muscles. Ideally, you should ‘press’ the handles
together, but make sure that they are parallel with your chest. Squeeze
your pectoral muscles at the peak of the movement for 2 seconds and
slowly return to the starting position.

 Chest Flyes
The usual arrangement has to be done; attach the band to
a door frame, stand 6 feet facing away from the frame,
keep your knees slightly bent, and place one foot in front
of the other.

Hold the handles using an overhand grip with your arms

extended to your sides, similar to a crucifix position. In
this position, your elbows should also be slightly bent.
Maintaining this position, begin by bringing the band’s handles together
at your mid-chest level, but the movement should be conducted from the
shoulder joint.

Contract your pectoral muscles at the top of the movement for 2 seconds
and then slowly and steadily, bring the handles back to the starting
position.

 Pushups
Place yourself on the ground on your arms and legs.
Keep your arms slightly wider than the shoulder width
distance, with your feet joined together. The handles of
the resistance band should be in your hands, with the
band itself lying across your back.

The pushup is the most powerful method of toning your

pectoral muscles, so a proper form is essential. Maintain

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 your body in a straight line and keep your arms fully extended. Tighten
your abdominal muscles and tense your buttocks, so that your buttocks
don’t lift you into a ‘v’ position.

Commence the pushup by slowly lowering yourself down, until your

elbows make an angle of 90 degrees. Touch your chest to the ground, hold
this position for 2 seconds while squeezing your pectoral muscles, and
then slowly raise yourself back to the starting position.

Working out the Thighs

Working out the lower body is as essential as working out the upper body. You
can tone and hone your thighs using a resistance band. The following two
exercises are the most effective.

 Lunges
As you are aware, lunges are a great way to build mass in
your legs especially your quadriceps and thighs. So,
securely attach a band to a door frame and place yourself
about 6 feet facing away from it. Grasp the handles of the
band using an overhand grip; keep them at a shoulder
level.

Start the exercise by assuming the lunge position; place

your front thigh in an exaggerated or extended position, so
that it is parallel to the ground. The knee of your other leg should just
about touch the floor. Hold this position for 2 seconds and using your rear
thigh, power yourself back into the starting position.

 Squats
Stand with your feet placed shoulder width apart and place the
band under your feet. It is advisable to wear a pair of shoes to
provide the best grip possible. To maintain correct form, ensure
that your feet are slightly pointed outwards.

Hold the band’s handles at your shoulder level and keep your
palms facing outwards. Slightly arch your back and keep your
head up at all times. Squat down till your hamstrings are
parallel to the floor; in fact, they should be slightly lowered
further below. Squeeze your thighs for 2 seconds and then raise yourself
to the starting position using your thighs, while pushing through the
heels.

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 The Workout Plans
Here are the workout plans divided into three categories.

 Beginner’s Workout
These workouts are conducted in the form of a circuit; meaning that each
exercise is carried out one after another with little to no rest. This beginner’s
workout contains 9 exercises which must be completed on the same day. For the
first week, perform a single circuit. In the second week, do two circuits and rest
for about 2 minutes between each exercise.

Add one circuit every week, until you can do four circuits in three weeks. After
completing that, you will be able to advance to the intermediate’s workout.

Monday Tuesday Wednesday Thursday Friday

Standing Rest Standing Rest Standing
Twists (20 Twists (20 Twists (20
each side) each side) each side)
Band Pushups Band Pushups Band Pushups
(10 reps) (10 reps) (10 reps)
Band Squats Band Squats Band Squats
(15 reps) (15 reps) (15 reps)
Band Lunges Band Lunges Band Lunges
(15) (15) (15)
Mountain Mountain Mountain
Climbers (15 Climbers (15 Climbers (15
each side) each side) each side)
Seated Seated Rowing Seated
Rowing (15 (15 reps) Rowing (15
reps) reps)
Standing Standing Standing
Shoulder Shoulder Press Shoulder
Press (15 (15 reps) Press (15
reps) reps)
Bicep Curls Bicep Curls Bicep Curls

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(15 reps) (15 reps) (15 reps)
Triceps Triceps Triceps
Extensions Extensions (15 Extensions
(15 reps) reps) (15 reps)

 Intermediate’s Workout
In this program, you will be performing a set of repetitions; each set is done with
a period of 30 seconds rest between the sets. This program has to be built over a
period of 2 weeks and completed in 8 weeks. Do not exceed the 30 second rest
limit.

Monday Tuesday Wednesday Thursday Friday

Band Squats Rest Band Squats Rest Band Squats
(3x15) (3x15) (3x15)
Band Lunges Band Lunges Band Lunges
(3x15) (3x15) (3x15)
Burpees (15 Burpees (15 Burpees (15
reps) reps) reps)
Chest Press Chest Press Chest Press
(3x15) (3x15) (3x15)
Pushups Pushups Pushups
(3x10) (3x10) (3x10)
Burpees (25 Burpees (25 Burpees (25
reps) reps) reps)
Lat Rowing Lat Rowing Lat Rowing
(3x15) (3x15) (3x15)
Reverse Flyes Reverse Flyes Reverse Flyes
(2x15) (2x15) (2x15)
Lateral Raises Lateral Raises Lateral Raises
(2x15) (2x15) (2x15)
Upright Upright Upright
Rowing Rowing (2x15) Rowing
(2x15) (2x15)
Squat Curls Squat Curls Squat Curls
(2x15) (2x15) (2x15)
Triceps Triceps Triceps
Double Double Double
Overhead Overhead Overhead

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Extensions Extensions Extensions
(2x15) (2x15) (2x15)

 The Advanced Workout

In this program, you will start working out your body using the concept of split
training. In this type of training, you work out half your body on one day and the
other half on the other day.

Both these workouts will be conducted twice a week; for example, you can do
one workout on Mondays and Thursdays, and the other workout on Tuesdays
and Fridays. Wednesdays, Saturdays, and Sundays can be rest days.

In the table below, some repetitions are mentioned as failure. This means that
you have to keep doing the exercise until you cannot perform another repetition.

Monday Tuesday Wednesday Thursday Friday

Chest Press Rest Chest Press Rest Chest Press
(4x15) (4x15) (4x15)
Pushups Pushups Pushups
(3xfailure) (3xfailure) (3xfailure)
Chest Flyes Chest Flyes Chest Flyes
(3x15) (3x15) (3x15)
Regular Regular Regular
Pushups Pushups Pushups
(2xfailure) (2xfailure) (2xfailure)
Standing Standing Standing
Shoulder Shoulder Press Shoulder
Press (3x15) (3x15) Press (3x15)
Lateral Raises Lateral Raises Lateral Raises
(2x15) (2x15) (2x15)
Upright Upright Upright

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Rowing Rowing (2x15) Rowing
(2x15) (2x15)
Squat Curls Squat Curls Squat Curls
(3x15) (3x15) (3x15)
Bicep Curls Bicep Curls Bicep Curls
(3x15) (3x15) (3x15)
Lunge Triceps Lunge Triceps Lunge Triceps
Extensions Extensions Extensions
(3x15) (3x15) (3x15)

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