The 10 Minute Workout with RESISTORSTRIP™

Ad Bands® Resistor Strip™ exercises are a great way to fit strengthening, toning, and stretching into your busy schedule. We recommend that you warm up for 3 - 5 minutes before beginning the exercises. You can march in place, do a step touch, or walk up and down a step. You can increase the resistance in your exercises as you get stronger. The closer your hands are the more resistance you will have. Give your body time to rest between workouts by alternating upper body, lower body, and core workouts. Visit ad-bands.com for more information.

You must store your resistor strip in a cool place with low light and inspect the bands before each use for holes, tears, thinness and overuse. You should always consult your physician before making any changes to your lifestyle, diet or exercise habits. KEEP OUT OF THE REACH OF CHILDREN.

1 Single Bicep Curl 2 Tricep Press Down

1a Grab the band with a fist grip 2a Grasp band about 12-15” in one hand, and take it across apart with both hands. Anchor the body to the opposite side left hand to upper chest, palm hip1a. Place the other hand at facing in2a. Keep right elbow the top of the band and make stationary and anchored to a fist grip. Keep your elbow right side as you press right stationary, and curl your arm arm toward floor2b. Return to 1b up and down1b. For more starting position. Keep wrist resistance, reduce the distance 2b neutral (in line with forearm) between your hands. For and abs engaged. Adjust less resistance, increase the hands to get the resistance distance. Repeat other side. that’s challenging. Reps: 12 to 18 per side Reps: 12 to 18 per side Targets: Front of Arm Targets: Back of Arm

3 Chest Fly 4 Upper Back Press

Take the band around the Keep shoulder blades pulled 3a 4a back, underneath the armpits. down into a slight V, neck Make a fist with each hand on relaxed, and abs engaged the each end3a. Bring arms forward entire time. Take band straight like you are giving someone a out in front of you, making a hug, but you don’t really want fist grip on each end4a. Keep to touch them3b. Keep elbows your elbows slightly bent, and at a fixed bend the entire time. remain at that same bend the When you bring arms back, entire time. Slowly open arms 4b 3b stop when elbows are equal to out and to the sides . Band the sides of your shoulders. 4b should come to the center of the chest. Release and repeat. Reps: 15 to 20 Reps: 15 to 18 Targets: Entire Upper Body Targets: Upper Back, Posture

05.2014

acreativeresource.com 5 Shoulder Press 6 Double Bicep Curl

5a Fist grip middle of the band. 6a 6b Secure band under right foot. Hold across the chest, about Grasp ends of bands with shoulder height on opposite both hands6a. Keep elbows side. Take band in other hand stationary and anchored to and make a nice, tight fist. side. Curl arm smoothly toward Elbow will be at a 90° angle, shoulder6b. Lower slowly. and wrist is straight up to the Reps: 20 to 25 ceiling5a. Slowly press up and lower your arm, using control5b. Targets: Front of Arm 5b Make sure the arm goes straight up and doesn’t arc. Keep shoulders down and sit or stand tall. Repeat on other side. Reps: 15 to 18 Targets: Shoulders & Upper Chest

7 Leg Press 8 Quick Kicks

7a Sit on the ground, take band 8a Tie and wrap band around and place it around one foot. ankles8a. Step outward with the Grab ends with both hands right leg and quickly repeat and pull knee towards chest7a. with the left leg8b. Keep abs Push leg down to straighten at engaged and toes pointed knee7b. Pull navel into spine the straight ahead. whole time. Reps: 25 to 30 Reps: 20 to 25 Targets: Outer Hips & Thighs Targets: Legs & Core 7b 8b

9 Hip Extension 10 One Leg Mini-Squat

7a Tie and wrap band around 10a Place band under foot, hold each ankles, making sure in hands and keep elbows the band is flat against each straight10a. Stand with feet ankle6a. Stand tall, and hold on shoulder width apart and to a chair or stationary object slowly bend knee to 45 for support. Keep your moving degrees10b. Return to start foot flexed and abs engaged. position and repeat. Extend leg backwards, keeping 6b Reps: 15 to 20 7b knee straight . Keep a slight bend in the stationary leg. 10b Targets: Hamstrings & Glutes Repeat on other side. Reps: 20 to 25 Targets: Thighs & Inner Hips

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