GAIAM 05-64483 Resistance Training Bands User Guide
- June 5, 2024
- GAIAM
Table of Contents
GAIAM 05-64483 Resistance Training Bands User Guide
EXERCISE GUIDE
- Warm up before each session, and perform each selected exercise 3–5 times without the Resistance Training Band.
- Complete 1–3 sets of 8–12 repetitions of each exercise selected.
- Rest approximately 30–60 seconds between each exercise set.
- Perform every exercise through a full range of motion.
- When applicable, perform an equal number of exercise repetitions with each arm/leg to avoid the development of muscle imbalances.
- If unable to complete 8 exercise repetitions through a full range of motion, increase rest time between exercise sets or select a Resistance Training Band that provides a lesser amount of resistance. Or if unable to achieve moderate to maximal muscular fatigue following the completion of 12 exercise repetitions through a full range of motion, decrease rest time between exercise sets or select a Resistance Training Band that provides a greater amount of resistance.
- Perform each exercise a minimum of 3 times per week for maximum results.
- Allow 24–48 hours of complete rest between each Resistance Training Band exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
SINGLE LEG SQUAT (BACK-PULL)
Place band around waist with anchor point behind body. Stand on one leg,
straighten knee and align with hip and toes. Bend opposite leg; raise foot off
floor and balance. Straighten arms overhead directly above shoulders. Keep
wrists firm and upper arms stationary. Return to start and repeat.
Slowly bend balance leg, keeping knee over foot, abdominal muscles tight, back
straight and eyes forward. Hold bent leg position for 1 second, return to
start position and repeat 8–12 times. Repeat with opposite leg.
BACK LUNGE
Place band around waist with anchor point in front of body. Stand with feet
hip-width apart, straighten legs and tighten abdominal muscles.
Step backward with one leg; land on ball of foot while keeping front foot flat
on floor. Drop hips toward floor and bend knees until lower portion of back
leg is parallel to floor and front knee is directly over toes. Hold bent leg
position for 1 second then push up and forward with front leg while
straightening legs and return to start position. Perform 8–12 times, switch
legs and repeat. And repeat 8–12 times. Repeat with opposite leg.
SQUAT PRESS
Stand on band with feet shoulder-width apart and knees partially bent, grasp
band, bend arms and position hands in front of shoulders. Tighten abdominal
muscles and keep back straight with head directly above hips.
Slowly straighten legs while extending arms straight overhead with hands
directly above shoulders. Keep abdominal muscles tight, back straight and head
over hips. Bend arms and legs and return to start position. Perform 8-12
times.
SINGLE LEG SQUAT (SIDE-PULL)
Place band around waist with anchor point away from side of body. Stand on leg
closest to anchor point, straighten knee and align with hip and toes. Bend
opposite leg; raise foot off floor and balance. Lift arms up and away from
sides of body, to shoulder height. Keep wrists firm and elbows soft. Return to
start and repeat.
Slowly bend balance leg, keeping knee over foot, abdominal muscles tight, back
straight and eyes forward. Hold bent leg position for 1 second, return to
start position and repeat 8–12 times. Repeat with opposite leg, then anchor
band on opposite side of body and perform again with each leg.
FRONT LUNGE
Place band around waist with anchor point behind body. Stand with feet hip-
width apart, straighten legs and tighten abdominal muscles.
Step forward with one leg; land heel-to-toes while lifting heel of back foot
off floor. Drop hips toward floor and bend knees until lower portion of back
leg is parallel to floor and front knee is directly over toes. Hold bent leg
position for 1 second then push up and back with front leg while straightening
legs and return to start position. Perform 8–12 times, switch legs and
repeat.
POWER PUSH-UP
Lie face-down on floor and position band around chest inside upper arms, with
partner extending and holding band above mid-back. Bend arms and position
hands just outside shoulder width, tighten abdominal muscles and straighten
body with toes on floor hip-width apart.
Quickly, and with control, partially straighten arms and raise hands off floor
while keeping body straight and toes on floor. Land and reposition hands just
outside shoulder width, bend arms and return to start position. Perform 8-12
times. Option: AGGRESSIVE PUSH-UP Keep hands on floor, slowly extend arms
while keeping body straight and toes on floor, then return to bent-arm start
position.
TM 2021 Gaiam Americas, Inc. All Rights Reserved. Manufactured and distributed under license by Fit for Life LLC, Louisville, CO 80027-2452.
ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM THE ONE SHOWN.
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