Do the boost metabolism workout first thing in the morning to energize, burn calories, blast fat, and set your body up for fatloss for the next 48 hours. All it takes is a fit band and 20 minutes to do these easy yet super effective moves. Group exercises into pairs. Perform 10-15 reps of exercise 1 and 2 without resting in between. Go back and forth until you have done 3 sets of each. Move on to the next grouping and so on. If you want a more fat burning effect group upper and lower body exercises together. If you want a more toning effect then group exercises into upper body and lower body. If you want a more cardiovascular workout don't group exercises. Just go through the entire circuit 3 times without resting between exercies or between circuits. Do this workout 3 times a week for 2 weeks then progress to a more challenging circuit to get better results.
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 Standing Shoulder Press with Fit Bands 1. Start by placing both feet on the band and hold each end in both hands at shoulder level. 2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended. 3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back. |
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 Standing Row with bands 1. Anchor tubing at around belly button or chest level. 2. Grab the ends of the band in each hand with arms at full extension. 3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull. 4. Keep your elbows close to the body and return to the starting position and repeat. |
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 Forward Lunge with fit band 1) Start position: Stand with feet hip width apart. Hold onto the band at chest level. The band should be secured to a fixed object. 2) Step forward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. |
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 Bicep Curl 1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance. 2) Step onto middle of tubing with back foot or both feet. 3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides. 4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement. 5) Return to start position. 6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. |
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 Standing Overhead Tricep Extension with band1. Start by holding the tubing in one hand and placing that hand behind your back. 2. Now grab the other end of the band with the arm that is over your head. 3. Extend the top elbow until your arm is fully extended. 4. Return to the starting position and repeat for the prescribed repetitions. |
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 High Pull with Band Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position. Keeping the arms straight stand up using your low back and raise your arms above your head. Return to the starting position and repeat. |
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 Lateral raise with tubing 1) Step onto tubing with feet hip width apart and knees slightly bent. 2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent. 3) Raise handles to side of body at shoulder height keeping elbows only slightly bent. 4) Return to start position. |
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 Lateral Band Walk 1. Place a short band around your knees and place a long band around your feet with your arms holding the other end. 2. Proceed to slide your feet across the floor while barely picking your feet up off the ground. 3. Try to keep your hips level and just abduct your leg rather than tilting your hips up and down to raise your leg. |
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Get this set of fit bands and workout anytime, anyplace: Three 4 inch Stretch Bands Provides Three Levels of Resistance by Valeo
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