Resistance Cord WORKOUT

Repeat each exercise 12 - 15 times. All stretches should be held a minimum of 20 seconds for all fitness levels. Choosing which level of band to use is determined by how
much resistance you feel. The last two repetitions should be difficult, but attainable. Make sure to work each side of the body equally. Remember to breathe deeply and make
slow, controlled movements during your workout. Maintaining a straight spine and contracting your abdominal muscles are vital to performing a safe and thorough workout.

Squat Lunge
Start End Start End

Stand on tubing with your feet shoulder width degree angle or thigh is parallel to floor, Stand on cord with one foot. Hold handles the knee lowers to the floor. Do not bend
apart. Grasp handles and pull band to your pressing hips back. Knees should not at chest height along outside of your body. front knee more than 90 degrees or
waist height. For more resistance pull cord to extend ahead of your toes. Return to Step back 3 4 feet with opposite foot into forward of the toes. Return to starting
shoulder height. Bend your legs to 90 starting position and repeat. lunge position. Back leg is on the toes as position and repeat.

Chest Press Lat Pull

Start End Start End

Place cord around back grasping handles. elbows bent and hands beside chest, Standing with feet shoulder width apart, together on cord. Back muscles initiate
To increase resistance, grasp tubing beside straighten your arms out front and return to grasp handles in front of chest. Pull cord this movement by sliding the shoulder
chest. Standing with knees slightly bent, starting position. across chest by straightening arms. To blades down the back.
increase resistance, bring hands closer

Shoulder Raise Ab Crunch

Start End Start End

Standing on the cord with both feet, grasp shoulder height. Return to starting Sit on floor with cord around feet. Hold area and contract the abdominal muscles.
handles. Straighten arms in front with position and repeat. handles on each side of leg. Roll spine Stop at 45% and return to starting position.
palms towards the floor. Raise arms to toward floor as you hollow the stomach

Exercises have been designed by Shannon Kray of "Balanced Fitness Studio". Shannon is a BCRPA Certified Fitness Leader,
ACE Lifestyle & Weight Mgmt Consultant and Certified Pilates Mat Instructor. www.balancedfs.com
Always consult a physician before beginning any exercise regime.
The author, publisher, manufacturer and distributor disclaim any
liability from loss, injury, or damage, personal or otherwise, www.zenathletics.com
resulting from the above exercises.

© 2005 Zenzation Athletics Inc. & SCM Distributors Ltd.

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