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Congratulations on your purchase of the Bodylastics Super System. Bodylastics Strength Band Training changed my life and its going to change yours. First off, the Bodylastics bands really work and they deliver a first class workout for every part of your body. Youll never have to miss a workout again. Youll also never have to drive an hour burning your valuable gas and time to train in a dirty gym. The days of sharing used equipment and paying expensive gym fees are over! You can train with Bodylastics Strength Training Bands virtually anytime, anywhere. You can stay in top shape all year round and have a fabulous life. If you travel or enjoy training at home when it suits you, or you dont have the time or money for expensive gyms and exercise machines, then Bodylastics is the greatest exercise system you will ever nd! We know it is the greatest. Soon you will too. We teach you step by step how to use Bodylastics to shape up fast. DO the workouts that feel good to you and enjoy the experience. You can have a toned hard body for the price of one month at a health club with a Bodylastics workout set. If for any reason you are not satisfied with your purchase return your Bodylastics set within 90 days no questions asked. We stand behind every Bodylastics set we sell. We make them high quality so you have the best. You can become as strong as you want to be using Bodylastics Strength Bands. Few people can curl a Bodylastics set one time. Try it. Its like carrying around 150 pound dumbbells in your pocket. Its one of the reasons Bodylastics Strength Bands are used by the best personal trainers in the business. Bodylastics is a complete portable gym. The first time you workout with them you wont be able to move your arms they will be so pumped. Read every page of this book and learn how to master Bodylastics Strength Bands and build the body of your dreams. If you are a personal trainer, this book is the best reference you may ever nd on the art and science of strength band training. Strength band training has been around for hundreds of years. We are proud to carry on the tradition of using one of bodybuildings premiere training systems and multi-angle training tools. Phenomenal results should be expected. Bodylastics can chisel out a body like nothing else. No other system some priced as much as a car offers the ability to train your muscles from virtually any angle with perfect smooth tension. And, there is a lot more than that. Each Bodylastics exercise demands that your core (abs, hips and lower back) and entire body tense in order to stabilize yourself as you perform a rep. What this means is that your whole body is working every time you do any Bodylastics strength band exercise. Want to throw further? Hit harder? Be faster with more power? Train with Bodylastics Strength Bands for 2 weeks and see how much stronger and faster you become. NO excuses! Enjoy your Bodylastics Strength Bands!
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TABLE OF CONTENTS
Familiarize Yourself with Bodylastics . . . . . . . . . Familiarize Yourself with Important Exercise Terms D.G.S. Technology . . . . . . . . . . . . . . . . . . . . . Success Training . . . . . . . . . . . . . . . . . . . . . .
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PROGRAMS .
BODY TONING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Circuit Training Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18-19 MUSCLE BUILDING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Bodybuilding Program 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Bodybuilding Program 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 SPECIFIC MUSCLE GROUPS Abs Program . . . . . . . . . . Arms Program . . . . . . . . . Back Program . . . . . . . . . . Chest Program . . . . . . . . . Legs Program . . . . . . . . . . Shoulders Program . . . . . . SPORTS . . . . . . . . Baseball . . . . . . . . Golf Program . . . . . Martial Arts Program Tennis Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 . 24-25 . 26-27 . 28-29 . . . 30 . 31-32 . . . 33 . . . 34 . 35-36 . 37-38 . 39-40 . 41-42 . . . 43 . 44-46 . 47-54 . 55-59 . 60-61 . 62-67 . 68-73
EXERCISES . . . Ab Exercises . . . . . Arm Exercises . . . . Back Exercises. . . . Chest Exercises . . . Leg Exercises . . . . Shoulder Exercises.
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Door Anchor
In 1997 we went to the drawing board to create a new type of door anchor which would enable the bands to be safely attached to the top, side AND bottom of the door. After testing many designs we chose the one which comes with every Bodylastics system. This amazing little component will not harm your door but will help you create exercises that you never thought possible.
Anywhere Anchor
The Bodylastics Anywhere Anchor will enable you to secure your Bodylastics to almost any stationary object. It is made with ultra heavy duty multi-weave nylon webbing, stitching and neoprene. Easily secure it to medium thickness trees, poles, street signs etc..It brings a anywhere workouts to a whole other level.
* Actual product may look slightly different from photo due to product improvements. Not all sets contain all the components pictured above.
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START
FINISH
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2.
3.
4.
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DECREASE LENGTH
INCREASE LENGTH
1.
2.
3.
4.
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PARALLEL
PERPENDICULAR
Floor
Floor
LENGTHEN Repetition
Every time that you lengthen and then shorten a muscle. Photo Example: Biceps
SHORTEN
Set
A series of repetitions performed in succession. For example, twelve repetitions, one after another, will make one set of twelve repetitions.
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D.G.S. TECHNOLOGY
Each of the Bodylastics resistance bands come with Bodylastics DGS Anti-Snap Technology.
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SUCCESS TRAINING
People always ask, do the bands really work as well as expensive machines and free weights? Can I really get t and built with them? Can I become very firm and muscular and not have to drive to the gym every day? The answer to every one of those questions is YES! Professional strength bands, which cost as little as pair of sneakers or a 45 pound Olympic plate, offer a comparable workout to free weights and machines, and in many ways a SUPERIOR workout! The angles that are possible with the bands are unmatched by gravity bound equipment.
Strength Band training in various forms has been around for hundreds of years. It has had different names like strand pulling and cable exercise but basically it hasnt changed much since archers started pulling on heavy bows to shoot farther. That is until now. In the 21st century (we now live like the Jetsons), space age rubber has allowed equipment manufacturers and athletes to rediscover the unique nature of strength band training. The development of high tension rubber strength bands makes new and amazing exercises possible exercises never dreamed about by people pulling on steel spring cable sets in the 1970s. Besides the obvious portability and low cost (almost everyone can afford them), strength bands are unique in that the athlete is no longer locked into a range of motion using the laws of gravity. Unlike free weights and pulley machines, which are bound by the laws of gravity (straight up and down), the angles and range of motion available with strength bands is almost unlimited. Its one of the reasons why they are so popular with athletes. You can move them quickly and replicate athletic movements like punching or swinging a baseball bat. What this means is that you can transfer strength built with bands directly to real world athletic movements like throwing in baseball or kicking in martial arts. Bands move the way you do.
The workout offered by a variable resistance system like the Bodylastics Bands is unlike any other form of training. With strength bands you get a greater contraction generating greater force which means more intense workouts, all leading to a more muscular and leaner body. In just one workout with Bodylastics you will know what I am talking about.
You will save, on average, $720 a year by training at home and not going to the gym. In 10 years that is $7,200.
Setting up a training program is easy. This book is designed to show you how to perform many types of exercises and give you ideas on how to create your own personal program. Do the exercises you like, and keep your workouts fun. Build up slowly but dont be afraid to work out hard either. No matter how you break up your weekly exercise program you must exercise progressively, which means doing a little more each time you train. Always strive to add some repetitions or resistance to all your exercises. Even if it is only one rep, it is proof you got stronger. If you add a rep to every exercise every week, in 10 weeks you are up to some serious reps! Add the yellow band to all your exercises. Even a tiny increase in resistance (yes big guys I am talking to you) means greater strength down the road. Dont just go through the motions when you exercise with your strength bands. Work to improve! Apply focus and effort. One 30 minute workout a week done with diligence and dedication can dramatically change your body in just a few weeks. I know, I did it, and so can you. You never have to miss a workout. Missing workouts is the one thing that derails peoples progress. With a set of Bodylastics in your home, desk drawer or suitcase you can workout anytime, anywhere. Trapped at the airport? Sitting in a hotel room or ofce? Waiting for pizza delivery? Take out your Bodylastics and workout for 15 minutes. Stay in EXCELLENT shape forever!
By training at home the average person will save themselves 288 hours of free time in one year.
Strength band resistance training offers a built in tension that exceeds anything offered by a dumbbell or pulley system. In a word...its SMOOTH. In fact band training is THE SMOOTHEST pulley in the world. As your muscles contract they become shorter and stronger. The force at the end of a muscular contraction is much greater than at the beginning. As you contract against the bands the resistance increases as you contract (the greater the distance the band is stretched the more tension is generated). Its a perfect match for the way your muscles really work.
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PROGRAMS
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General Fitness
Are you looking for a simple, all around full body strength training workout? The General Fitness Programs are a great place to begin. Start with the Beginner Program and then progress to the Intermediate and Advanced Programs.
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Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 1 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED START FINISH EXERCISE DETAILS
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Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED START FINISH EXERCISE DETAILS
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Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength & Musculature - 8 to 12 reps Body Toning - 15 to 18 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED START FINISH EXERCISE DETAILS
(1) Lunge
Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) with your front foot. Now lower your body straight down until your front thigh is almost parallel with the floor. Next, grip a handle in each hand and raise your hands up to shoulder height. Movement: With your back straight, head straight, elbows back, and chest up raise your body and straighten your front leg.
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For information on wrapping the elastic around your foot refer to page 5.
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Body Toning
Are you looking to lose weight, burn fat and tone up quick? If you answered yes then this is the workout program for you! Since we created the Bodylastics Circuit Training Workout in 2001, we have literally helped thousands of people lose weight and reshape their bodies. This workout combines strength band exercises with cardiovascular moves to create a full body workout that takes about 10 minutes. It is the written form of the workout, which is highlighted on the Bodylastics DVD.
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2. CARDIO
4. CARDIO
5. LUNGE (p.63)
12. CARDIO
14. CARDIO
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Program Guidelines
Frequency: 3 to 5 x per week Warm Up Time: Start with 5 minutes this can be riding an exercise bike, treadmill, jumping jacks, jogging or walking in place Estimated Workout Time:10-12 minutes not including the warm up and cool down Reps:15 reps per every exercise Cool Down Time:5 minutes this can be riding an exercise bike, treadmill, jumping jacks, jogging or walking in place
Making Progress
After you have completed one full circuit, see how you feel. If you can, try to complete another 2 circuits. The ultimate goal over time is to complete 3 full circuits while performing the advanced cardio option.
6. CARDIO
8. CARDIO
10. CARDIO
16. CARDIO
17.CRUNCH (p.45)
18. FINISH
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Muscle Building
Build muscle with strength bands? Definitely! You can use Bodylastics the same way that you use free weights. Remember, it is very important that you add reps or resistance every week to shock your muscles. The two programs on the following pages are great for packing on muscle. If you are interested in bodybuilding, there are two great routines that you can follow. The key here is to walk the fine line so that you are working each muscle group frequently enough so that it grows, yet not too often where you are overtraining. Overtraining is the most common mistake when it comes to people who want to gain muscle. The theory use to be more is better but in recent years the thinking has changed. As you work your muscles against resistance the muscles develop microscopic tears in the muscle tissue. You MUST rest the muscles enough after each workout so that the muscle fibers can repair completely. When the muscles heal, they create a stronger and larger muscle. One thing that you will notice in these programs is that there is very little cardio, if any at all. The reason for that is that cardio burns and eats muscle tissue. If you still want to do cardio on your off days try to keep your heart rate at 115 to 120 beats per minute.
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BODYBUILDING PROGRAM 1
General Guidelines
Rep Range: 8 to 12 Sets: 3 sets per exercise Time in Between Sets: 45 seconds to one minute The first routine that I will show you I got from a past Mr. America and Mr. Universe. It enables you to work each muscle group 3 times over a 2 week span. Once again, you must walk that fine line. Training each muscle group 3 times every 2 weeks is a great way to walk that line. Dont forget, you must also increase reps or resistance a little each week. This will force your muscles to adapt and grow. This program splits the muscle groups of the body over 3 workouts. Here are the workouts and suggested exercises to perform:
Workout 1
Chest - Exercises: Resisted Pushup, One Arm Chest Fly Triceps - Exercises: Kneeling Triceps Extension, Two Arm Triceps Kickback Biceps - Exercises: Standing Biceps Curl, One Arm Preacher Curl
Workout 2
Back - Exercises: Overhead Back Pull, Seated Back Row, Good Mornings Shoulders - Exercises: Front Shoulder Raise, Standing Lateral Raise, Shrugs, Seated Rear Shoulder Pull Abs - Exercises: Resisted Crunch, Standing Ab Twist
Workout 3
Legs - Exercises: Squats, Lunges, Laying Hamstrings Curl, Standing Calf Raises
Now here is how your should split the workouts over a 2 week period:
Monday Workout 1
Tuesday Workout 2
Wednesday Workout 3
Friday Workout 1
Saturday Workout 2
Sunday Off
Monday Workout 3
Tuesday Off
Wednesday Workout 1
Friday Workout 3
Saturday Off
Sunday Off
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BODYBUILDING PROGRAM 2
General Guidelines
Rep Range: 8 to 12 Sets: 3 sets per exercise Time in Between Sets: 45 seconds to one minute Similar to Program 1, Program 2 is spread over a 2 week cycle as well and works each muscle group 3 times every 2 weeks. However, its a bit more difficult because instead of splitting the muscle groups of the body over 3 workouts, it splits them into 2 workouts. Here are the workouts and suggested exercises to perform:
Workout 1
Chest - Exercises: Resisted Pushup, One Arm Chest Fly Shoulders - Exercises: Front Shoulder Raise, Standing Lateral Raise, Shrugs, Seated Rear Shoulder Pull Triceps - Exercises: Kneeling Triceps Extension, Two Arm Triceps Kickback Biceps - Exercises: Standing Biceps Curl, One Arm Preacher Curl
Workout 2
Legs - Exercises: Squats, Lunges, Laying Hamstrings Curl, Standing Calf Raises Back - Exercises: Overhead Back Pull, Seated Back Row, Good Mornings Abs - Exercises: Resisted Crunch, Standing Ab Twist
Now here is how your should split the workouts over a 2 week period:
Monday Workout 1
Tuesday Off
Wednesday Workout 2
Friday Workout 1
Saturday Off
Sunday Off
Monday Workout 2
Tuesday Off
Wednesday Workout 1
Friday Workout 2
Saturday Off
Sunday Off
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ABS PROGRAM
The abs are a difficult muscle group to sculpt and shape. We recommend that you perform the exercises in a circuit, so do one set of an exercise and then move on to the next exercise. When you have completed all of the exercises you have completed one circuit.
General Information
Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.
Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 1 per exercise perform exercises in a circuit Reps Per Set: Each set should be high at about 25
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED START FINISH EXERCISE DETAILS
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ABS PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
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ARMS PROGRAM
General Information
Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.
Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength & Musculature - 8 to 12 reps Body Toning - 15 to 18 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max MUSCLES WORKED START FINISH EXERCISE DETAILS
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ARMS PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
For information on wrapping the elastic around your foot refer to page 5.
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BACK PROGRAM
General Information
Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.
Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED START FINISH EXERCISE DETAILS
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BACK PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
For information on wrapping the elastic around your foot refer to page 5.
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CHEST PROGRAM
General Information
Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.
Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED START FINISH EXERCISE DETAILS
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LEGS PROGRAM
General Information
Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.
Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED START FINISH EXERCISE DETAILS
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LEGS PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
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SHOULDERS PROGRAM
General Information
Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.
Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: Strength - 6 to 8 reps Strength and Musculature - 8 to 12 reps Body Toning - 15 to 18 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max.
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
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Sports
Do you want to excel in a certain sport? You will need a great program to get your body ready. The programs pages 35-42 are for four specific sports. If you follow and perform them with consistency, you will be amazed at how your ability will improve.
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BASEBALL PROGRAM
For this program, as with many of the sports, you are going to want to keep your number of reps high so that you increase your speed and strength without losing flexibility.
General Information
Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.
Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: 15 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED START FINISH EXERCISE DETAILS
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BASEBALL PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
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GOLF PROGRAM
For this program, as with many of the sports, you are going to want to keep your number of reps high so that you increase your speed and strength without losing flexibility.
General Information
Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.
Program Guidelines
Frequency: 3 x per week example Mon, Wed, Fri Sets: 3 per exercise Reps Per Set: 15 to 18 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED START FINISH EXERCISE DETAILS
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GOLF PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
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General Information
Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.
Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: 5 to 8 repetitions with a lot of resistance and then lower the resistance and complete an additional 25 to 30 repetitions, or until failure
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. EXERCISE DETAILS
MUSCLES WORKED
START
FINISH
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TENNIS PROGRAM
For this program, as with many of the sports, you are going to want to keep your number of reps high so that you increase your speed and strength without losing flexibility.
General Information
Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.
Program Guidelines
Frequency: 3 x per week, example Mon, Wed, Fri Sets: 2 to 3 per exercise Reps Per Set: 15 reps
Making Progress
Keep in mind that you will want to adjust the resistance so that you are struggling on the last rep of your desired rep number. This will ensure that you are working each muscle group to the max. MUSCLES WORKED START FINISH EXERCISE DETAILS
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TENNIS PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
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Exercises
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AB EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
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AB EXERCISES
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Resisted Crunch
Set Up: Secure the elastics to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Now while gripping a handle in each hand, lay on the floor facing away from the door with your knees bent, and your feet flat on the floor. Now lay far enough away from the door so that the elastics are a little stretched. Movement: While you are performing this exercise keep your arms straight, tight to your body and your palms facing down. Now crunch up and shorten the ab muscles so that the handles move 3 to 4 inches towards your feet. Point(s) to Remember: As you crunch try to move your rib cage towards your pelvis.
Crunch
Set Up: Lay on the floor with your knees bent, and your feet flat on the floor. Movement: While you are performing this exercise keep your arms straight, tight to your body and your palms facing down. Now crunch up and shorten the ab muscles so that your hands move 3-4 inches towards your feet. Point(s) to Remember: As you crunch try to move your rib cage towards your pelvis.
Standing Ab Twist
Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach both ends of the elastic(s) to one handle. Now stand about 3 to 4 feet away from the door with your side facing the door. Next, grip the handle with both hands. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your arms in tight to your body and the handle lined up with the middle of your chest, twist your upper body away from the door and tension until your body naturally stops.
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AB EXERCISES
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Seated Ab Twist
Set Up: Secure the elastic(s) to the door with the door anchor at knee height and attach both ends of the elastic(s) to one handle. Now sit about 3 to 4 feet away from the door with your side facing the door. Next, grip the handle with both hands. Movement: During this exercise keep your back straight and head straight. While holding the handle tight to the center of your chest, twist your upper body away from the tension. Points to Remember: Your head should move with your upper body. Try to use your abs (stomach) to twist your body instead of your shoulders.
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ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle. Now grip a handle in each hand and lay on the floor, facing the door with your knees bent, and your feet touching the door. Movement: While you are performing this exercise keep your upper arms a few inches forward from perpendicular. With your elbows stationary bend your arms until your hands are by your face.
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ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
49
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
53
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
54
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
BACK EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
55
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
BACK EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
56
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
BACK EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
57
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
BACK EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
58
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BACK EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
Good Mornings
Set Up: Attach each end of the elastic(s) to an ankle strap. Shorten the elastic by wrapping it one time around one foot and then stand on the elastic with the other foot. Now bend down and slip your hands into the ankle straps and secure them around your wrists. Movement: During this exercise stand with legs slightly bent, your back flat and chest up. Now raise your body until you are standing up straight with your hands by your hips.
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CHEST EXERCISES
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Resisted Pushup
Set Up: Wrap the elastics(s) around your body so that the elastic(s) are around your back and the handles are in your hands. Now lay on the floor and place your palms over the elastics(s) so that there is no slack. Movement: For this exercise keep back straight, legs straight and head straight. Now with your buttocks up and your toes set on the floor, push off the floor and raise your body until your arms are straight.
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CHEST EXERCISES
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LEG EXERCISES
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LEG EXERCISES
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Traditional Squat
Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now squat down as if youre sitting in a chair, grip a handle in each hand and raise the handles up to your shoulders. Movement: With your back straight, head straight, chest up, and elbows back, stand up against the resistance until your legs are almost totally straight.
Lunge
Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) with your front foot. Now lower your body straight down until your front thigh is almost parallel with the floor. Next, grip a handle in each hand and raise your hands up to shoulder height. Movement: With your back straight, head straight, elbows back, and chest up raise your body and straighten your front leg.
Leg Extension
Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to an ankle strap. Now attach an ankle strap to each leg and place a chair over the elastic(s) 3 to 4 feet away from the door so that you are sitting with your back to the door. Movement: While performing this exercise keep your chest up, head straight and hold the bottom of th chair for stability. Push your leg out against the resistance and straighten each leg individually. Point(s) to Remember: To isolate the thigh muscles try to push from your ankle.
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LEG EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
LEG EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
Hip Extension
Set Up: Secure the elastic(s) to the door with the door anchor at about shin height and attach both ends of the elastic(s) to 1 ankle strap. Now secure the ankle strap around one ankle and stand 3 to 4 feet away from the door while facing the door. Place a chair beside you to use for balance. Movement: For this exercise keep your back straight, head straight and stomach tight. While keeping your working leg straight, push your leg back squeezing your buttock until your leg is slightly past your body. Point(s) to Remember: As you are pushing back try to push from your heel.
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LEG EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
LEG EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
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SHOULDER EXERCISES
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Upright Rows
Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Now grip a handle in each hand and stand up straight. Movement: For this exercise keep your back straight, head straight and chest up. While keeping 6 inches between your hands raise the handles until your hands are up at the middle of your chest.
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SHOULDER EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
SHOULDER EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
70
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SHOULDER EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
71
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SHOULDER EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
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SHOULDER EXERCISES
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Shrugs
Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) with a wide stance. Keep your arms at your sides with only a slight bend in your elbow and your palms facing in towards your hips. Movement: While keeping your back straight, head straight and stomach tight raise your shoulders straight up 4 to 5 inches until they cannot go any higher. Point(s) to Remember: During the movement try to touch the tops of your shoulders to your ears.
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