Fit Nation Resistance Bands EBOOK June 2016 EditionNation+Resistance...Sport training can result in serious or fatal injury. Risk of injury can be lessened when safe techniques and

®FIT-NATION.COM TRAINING MANUAL

POWER BANDSMUSCLE RESISTANCE THERAPY

INCREASE MUSCLE POWER

BOOST PHYSICAL ENDURANCE

IMPROVE FLEXIBILITY

#LEGS #CORE #CARDIO

www.facebook.com/FNUK1

POWER BANDS WELCOME MESSAGE

Hi & Welcome!

I put this eBook together to help you get the most out of your new resistance bands.

Now I know that this page is probably not the most exciting one in the guide, and chances are most people will simply skip past it, but I wanted to let those of you who do read it know that more valuable content just like this guide you are about to read is available on our website.

In fact, I often update this guide to reflect the latest and most effective exercises and when I do I always upload the latest version to our website. So if you want to stay up to date and learn about even more exercise hints & tips then head over to www.fit-nation.com

Plus if you would like to be the first to know about any new exercise guides or videos that we publish the best thing to do is join our Facebook page, To do that simply visit: www.facebook.com/FNUK1 like our page and you’re good to go!

We often run free prize giveaways on our Facebook page too and everyone seems to love those!

Anyway, enjoy the guide and your new resistance bands!

Talk soon,Daniel LittleFounder & CEOFit-Nation.com

REMEMBER TO CHECK OUT OUR FREE POWER BAND WORKOUT VIDEOS:

WWW.FIT-NATION.COM/VIDEOS

http://www.fit-nation.com/videos

www.facebook.com/fnuk1

http://www.fit-nation.com

POWER BANDS TABLE OF CONTENTS

WARNINGSUSAGE & CAREINTRO & GUIDELINESLEG SIDE RAISESLEG RAISE MATRIXSIDE SQUAT WALKFRONT SQUAT WALKSQUAT BOUNCESDONKEY KICKS OPEN BRIDGESINGLE LEG GLUTE PRESSHIGH KNEES MARCHDOGGY LEG RAISELYING ABDUCTIONSSTAR JUMPSSINGLE LEG STEP OUTLEG RAISE & OPENDANCE STEPJUMP STRIDESJUMPING ABDUCTIONS PUSH UP LEG RAISESPLANK LEG RAISESGOBLIN SQUATSMOUNTAIN CLIMBERS

1 2 3-4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25

Sport training can result in serious or fatal injury. Risk of injury can be lessened when safe techniques and common sense are practiced. Do not exercise without proper instruction or supervision, or without first consulting your doctor. If you experience any discomfort while using this product, or whilst following any of the exercises in this guide, stop the activity immediately. Always check equipment for worn or damaged parts before use. If any defects are found do not use the product.

You must get your doctor’s approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your doctor prior to starting this or any other program, or if you have any medical condition or injury that can possibly worsen with physical activity.

This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training.

All forms of exercise pose some inherent risks. Fit Nation advises readers to take full responsibility for their safety and know their limits before partaking in the exercises in this or any other program. Be sure that your equipment is well-maintained and do not take risks beyond your level of experience, aptitude, training and fitness.

The exercises in this book are not intended as a substitute for any exercise routine or treatment or dietary regime that may have been prescribed by your doctor. Don’t perform any exercise unless you have been shown the proper technique by a certified fitness trainer or certified strength and conditioning specialist.

Always do a warm-up prior to any exercise. See your doctor before starting any exercise or nutrition program. If you are taking any medications, you must talk to your doctor before starting any exercise program, including but not limited to the exercises that follow. If your doctor recommends that you don’t use this or any other program, please follow your doctor’s advice.

OUR BANDS ARE MADE FROM NATURAL LATEX SO PLEASE DO NOT USE THEM IF YOU HAVE A LATEX ALLERGY

POWER BANDS WARNINGS

WARNING

PAGE 1

Fit-Nation Power Bands

recommended.NEVER be left

unattended.

limitations.

resistance bands.

guide.

Maintenance & Care

DO NOT use abrasive or chemical cleaners.

temperatures, heat sources or open flames.

POWER BANDS USAGE & CARE

3

PAGE 2

IntroductionIn this exercise guide I introduce you to some of my favourite exercises to use with your Fit-Nation

bands with you wherever you go. Always remember to stay within your personal limitations in terms of fitness, it is better to start off slow and steady and work your way up than to injure yourself by trying too hard from the outset.

GuidelinesFit-Nation resistance bands are a great tool for muscle resistance therapy. Unlike weights, resistance bands provide a much more gradual tension on your muscles which makes them a great addition to any workout regime, whether that be a home workout or a pro-body builder workout. The reason for this is because resistance bands will allow you to build muscle, tone up AND improve additional aspects of fitness training such as endurance, balance as well as increasing your range of motion and overall flexibility. With our multi-band set you have the choice of how much resistance you want to apply and therefore how intense the exercise will be.

Tips Take slow, deep breaths, in and out when exercising Use the band that provides the level of resistance that is right for you Drink plenty of water after your exercise

DO NOT USE THESE RESISTANCE BANDS IF YOU HAVE A LATEX ALLERGY.

POWER BANDS INTRO & GUIDELINESPAGE 3

To make the guide simple to follow and to avoid it getting too wordy I have summarised each exercises with 4 bullet points. This should make them quick and easy to learn and then on this page I have outlined 3 key points which apply to all of the exercises. So learn the 3 basic principles on this page then move on and try out some of the exercises.

- Always engage your core muscles by sucking your stomach in- Try and keep tension on the bands at all times, don’t allow them to go slack- For the exercises requiring balance at first you may need to use a chair/wall but this will reduce the workout on your core so try your best to remove this as soon as you can.

And that’s it, so dive in, get sweaty (in a good way) and remember ENJOY your workouts!

Should you have any questions regarding the exercises in this guide then please do not hesitate to contact me personally on my email address: [email protected]

You may notice that in this guide I focus on exercises for your legs, core and overall endurance. The reason for this are that you may or may not know this but when you train your legs you actually increase your metabolisma which in turn helps you to build and sculpt lean muscle and burn fat too!

Plus our bands are designed for these exact exercises, if you’re looking for upper body workout then check out the leaflet in the box for a bunch of upper body exercises plus you could also check out the workout videos we have too. Visit www.fit-nation.com/bands fro more details.

POWER BANDS INTRO & GUIDELINESPAGE 4

mailto:[email protected]

http://www.fit-nation.com/bands

POWER BANDS LEG SIDE RAISESPAGE 5

LIGHT/MEDIUM BAND AROUND ANKLES

KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES

STAND WITH YOUR LEGS SHOULDER WIDTH APART,THEN RAISE ONE LEG OUT TO THE SIDE AND THENBACK IN AGAIN, REPEAT

FOCUS ON SLOW, STEADY MOVEMENTS

1 MINUTE PER LEG

POWER BANDS LEG RAISE MATRIXPAGE 6



STAND WITH YOUR LEGS SHOULDER WIDTH APART,THEN RAISE ONE LEG OUT TO THE FRONT, SIDE,BEHIND & THEN BACK TO THE MIDDLE, THEN REPEAT


1 MINUTE PER LEG

POWER BANDS SIDE SQUAT WALKPAGE 7

HEAVY BAND ABOVE KNEES, MEDIUM BANDAROUND ANKLES

KEEP BACK STRAIGHT & TENSION ON THEBANDS AT ALL TIMES

SQUAT DOWN - SIDE STEP - SQUAT UP - COMPLETE3 STEPS ONE WAY THEN CHANGE DIRECTION & REPEAT


2 MINUTES

POWER BANDS FRONT SQUAT WALKPAGE 8



HALF SQUAT, WALK FORWARDS 3 STEPS,THEN BACK 3 STEPS


2 MINUTES

POWER BANDS SQUAT BOUNCESPAGE 9



SQUAT DOWN TO 90 DEGREE KNEE BEND, PAUSEFOR 1 SECOND THEN BACK UP


1 MINUTE

1 MINUTE PER LEG

POWER BANDS DONKEY KICKSPAGE 10

LIGHT BAND AROUND ONE ANKLE AND THEOTHER FOOT

KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD& KEEP TENSION ON THE BAND AT ALL TIMES

DOWN ON ALL FOURS - KICK LEG UP & BACK THEN SLOWLY BRING IT BACK


1 MINUTE

POWER BANDS OPEN BRIDGEPAGE 11

MEDIUM/HEAVY BAND ABOVE KNEES

KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD& KEEP TENSION ON THE BAND AT ALL TIMES

BRIDGE WITH FEET SHOULDER WIDTH APART,ARMS BY SIDES - SPREAD KNEES APART AND THENBACK TO SHOULDER WIDTH APART AGAIN


POWER BANDS SINGLE LEG GLUTE PRESSPAGE 12



BRIDGE POSITION WITH ONE LEG RAISED, THRUSTHIPS UP AND DOWN


1 MINUTE PER LEG

POWER BANDS HIGH KNEES MARCHPAGE 13

LIGHT/MEDIUM BAND AROUND FEET


MARCH ON THE SPOT, RAISING ONE KNEE THENTHE OTHER WHILST SWINGING YOUR ARMS


2 MINUTES

POWER BANDS DOGGY LEG RAISEPAGE 14

LIGHT/MEDIUM BAND AROUND LOWER LEGS

KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BANDS AT ALL TIMES

DOWN ON ALL FOURS, HANDS AND LEGS SHOULDERWIDTH APART - RAISE ONE LEG UP AND TO THE SIDE


1 MINUTE PER LEG

POWER BANDS LYING ABDUCTIONSPAGE 15



LIE ON YOUR SIDE, KNEES BENT & FEET TOGETHER,SPREAD YOUR KNEES APART AND BACK TOGETHER


1 MINUTE PER LEG

POWER BANDS STAR JUMPSPAGE 16



STAND WITH YOUR FEET SHOULDER WIDTH APART,JUMP YOUR FEET OUT TO THE SIDES & RAISE YOURHANDS UP, THEN BACK TO THE START & REPEAT

THIS IS A GREAT CARDIO WORKOUT TOO

1 MINUTE

POWER BANDS SINGLE LEG STEP OUTPAGE 17



STAND WITH YOUR FEET SHOULDER WIDTH APART,STEP ONE FOOT OUT THEN BACK IN, CHANGE FOOT & REPEAT


2 MINUTES

POWER BANDS LEG RAISE & OPENPAGE 18

LIGHT/MEDIUM BAND ABOVE KNEES


STAND WITH YOUR FEET SHOULDER WIDTH APART,RAISE ONE KNEE UP AND THEN ROTATE THAT LEGAROUND TO THE SIDE, THEN BACK DOWN


1 MINUTE PER LEG

POWER BANDS DANCE STEPPAGE 19



STAND WITH YOUR FEET SHOULDER WIDTH APART,STEP AND TAP ONE LEG OUT IN FRONT, TO THE SIDE, THEN BEHIND AND BACK TO THE START, REPEAT


1 MINUTE PER LEG

POWER BANDS JUMP STRIDESPAGE 20



STAND WITH YOUR FEET SHOULDER WIDTH APART,JUMP ONE FOOT FORWARDS AND THE OTHER BACK,NO PAUSING JUST REPEAT & REPEAT


1 MINUTE

POWER BANDS JUMPING ABDUCTIONSPAGE 21



STAND WITH YOUR FEET SHOULDER WIDTH APART,JUMP BOTH FEET OUTWARDS AND THEN BACK IN,NO PAUSING JUST REPEAT & REPEAT


1 MINUTE

POWER BANDS PUSH UP LEG RAISESPAGE 22



DOWN IN PRESS UP POSITION, FEET SHOULDERWIDTH APART, RAISE ONE LEG UP, PAUSE FOR ONE SECOND AND THEN BACK DOWN, REPEAT

ADVANCE WITH AN ACTUAL PUSH UP DURING ONE SECOND PAUSE

1 MINUTE PER LEG OR TO FAILURE

POWER BANDS PLANK LEG RAISESPAGE 23



DOWN IN PLANK POSITION, FEET SHOULDERWIDTH APART, RAISE ONE LEG UP, PAUSE FOR ONE SECOND AND THEN BACK DOWN, REPEAT

THIS IS AN AMAZING CORE WORKOUT

1 MINUTE PER LEG OR TO FAILURE

POWER BANDS GOBLIN SQUATSPAGE 24

MEDIUM/HEAVY BAND BELOW KNEES


STAND WITH YOUR FEET SHOULDER WIDTH APARTAT 45 DEGREE ANGLES, CROSS YOUR HANDS & PERFORM A SQUAT, THEN BACK UP & REPEAT


2 MINUTES

POWER BANDS MOUNTAIN CLIMBERSPAGE 25

LIGHT/MEDIUM BAND AROUND FEET


DOWN IN PUSH UP POSITION, RAISE ONE KNEEUP TO YOUR ELBOW THEN BACK TO THE START,CHANGE LEG & REPEAT

THIS IS GREAT FOR YOUR CORE & AS A CARDIO BLAST

1-2 MINUTES

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©2016 FN International Limited, UK. All rights reserved. Fit-Nation® is a registered trademark.No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including, but not limited to, photocopying, recording, or any other information storage and retrieval system, without prior written permission

from FN International Limited.

Serious or fatal injury can occur. Exercise Programs of any kind present an inherent danger to the participant. Consult your doctor before beginning any exercise program. All fit-nation equipment is intended to be used by adults only in the manner shown/illustrated/described. Anyone under the age of 18 should have constant adult supervision. Always read all warnings and instructions before use. Always use proper techniques and common sense when exercising. Before each use, check your equipment thoroughly for any signs of damage, defect or wear. If any is found, discontinue use immediately and contact Fit-Nation for assistance.

This product is not intended for commercial use.

WARNINGIMPORTANT: Read all warnings and directions before using this product in order to reduce the risk of injury.

®FIT-NATION.COM TRAINING MANUAL

Documents

Fit Nation Resistance Bands EBOOK June 2016 EditionNation+Resistance...Sport training can result in serious or fatal injury. Risk of injury can be lessened when safe techniques and