Joan P. Travel/Band Training

 

You will use 4 different resistance bands. Each band has a color associated with it to designate resistance.

You will also need an exercise mat to perform some of the exercises.

Note: You can adjust color of band based on your ability.

 

Yellow = easiest resistance (You already had this band)

Green = Light resistance

Orange = Medium resistance

Blue = Heavy resistance

 

Exercises:

 

#1 - Squats 

Muscle group: Legs

Use Orange Band

Stand with both feet on the center of the band, feet no wider than shoulder width apart, leaving equal amount of slack in band on either side. Reach down, bend knees and grip end of band on each side tightly. The more band you hold on each side, the harder the resistance is. Adjust your grip on the band according to your level of resistance. Stand straight up holding both ends of the band and arch your back at the top of the movement. Slowly descend back to the starting position.

20 repetitions slow and controlled

 

#2 - Single Arm Chest Presses

Muscle group: Chest

Use Green Band and Floor Mat and Hot Tub Handrail (or Pole/Post at your home in Villanova)

Tie one end of the band around the handrail of the hot tub.

Place floor mat on the “land” side of the hot tub.

Grip the end of the band with R. hand.

Kneel facing away from the hot tub/railing.

Lift your R. arm out to the side and bend. Adjust your body position front for more resistance, back for less resistance and side  to side to create more freedom of range of motion. Important to keep elbow elevated.

Start pressing the band forward and back, creating resistance across the R. Chest muscle.

20 repetitions each side. Slow and controlled.

 

#3 - Upper Back Rows

Muscle Group: Upper Back/Lats

Use Orange Band and floor mat (or Pole/Post at your home in Villanova)

Keep mat in the same place as chest exercise.

Wrap band around Railing 10-20 inches off ground.

Grip one end of the band with the L. Hand and the other end of the band with the R. Hand.

Sit on the mat facing the railing.

Pull both sides of the band in towards your body.

Your hands should be on the outside of your torso.

Squeeze your shoulder blades together.

Resist both sides of the band back to the starting position, full extended.

20 repetitions. Slow and controlled.

 

#4 - Standing Front Raise

Muscle Group: Anterior (front) Deltoids (Shoulders)

Use Green Band

Start by standing on the “one end” of the band with both feet in front of your body.

Grip other end of the band with both hands.

Lift arms straight up from your legs to just over eye level. Important to keep arms straight throughout.

Also, do not arch back or lean forward. 

Adjust your grip on the band accordingly for less or more resistance.

20 repetitions. Slow and controlled.

 

#5 - Standing Bicep Curl

Muscle Group: Biceps

Use Green Band

Start by standing (one foot) on center of band.

Reach down and grip both ends of band, one with each hand.

Force your elbows back.

Bring both hands up until you feel a squeeze across each bicep muscle.

Resist both hands back down toward floor, arms fully extended.

20 repetitions. Slow and controlled.

 

#6 - Standing Triceps Push Down

Muscle Group: Triceps

Use Orange Band and coat rack (Home workout)

Use Yellow Band and top of door (Travel workout)

Start by draping band over Coat rack (or top of door)

Make sure you have equal length on either side.

Grip both ends of band, one with each hand.

Force your elbows back, forearms should be parallel to floor.

Push both hands down toward the floor extending both arms totally straight, pushing the muscle out the back of your upper arm.

Resist both hands back until your forearms are parallel to the floor.

20 repetitions. Slow and controlled.

 

#7 - Standing Band Rotation

Muscle Group: Obliques/Core

Use Green Band and Hot Tub Handrail (or Pole/Post at your home in Villanova)

Tie one end of the band around the handrail (waist high) of the hot tub.

Grip the end of the band with both hands, together.

Walk away from the handrail with feet shoulder width apart, knees slightly bent.

Extend your arms out in front of your body keeping elbow locked and bent.

Rotate your body from the waist up from the handrail side to as far as you can to the opposing side. 

Resist back to starting position.

20 repetitions each side. Slow and controlled.

 

#8 - Standing Back Extension

Muscle Group: Low Back

Use Orange Band and Hot Tub Rail (or Pole/Post at your home in Villanova)

Wrap the band around the handrail (knee high) of the hot tub keeping equal length of band on each side.

Grip the ends of the band, one end with each hand.

Facing the handrail, walk away from the handrail with feet shoulder width apart until you feel resistance on the band. Keep your knees slightly bent and slightly bend your upper body toward the handrail. Keeping arms straight pull the band back until your are standing upright and slightly arched.

Resist and descend back to the starting position.

Important to keep arms straight and knees locked in the bent position throughout.

20 repetitions. Slow and controlled.

 

#9 - Crunches

Muscle Group: Abdominals

Use Green Band, Hot Tub Handrail (or Pole/Post at your home in Villanova)and floor mat.

Wrap the band around the handrail (knee high) of the hot tub keeping equal length of band on each side.

Lying down on the mat with your head at the “Handrail end”, legs bent, grip the ends of the band, one end with each hand.

Extend your arms above your chest. 

Lift your shoulders slightly off floor engaging abdominal muscles.

Descend back down to floor.

20 repetitions. Slow and controlled.