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GREETINGS FROM BLAKE
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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QUICK START GUIDE
1
LOCATE ALL OF THE COMPONENTS
Check to make sure that all of the components are in the
box. Since Bodylastics offers several systems please check the
components in your package against the system that you ordered.
2
GET FAMILIAR WITH BODYLASTICS
AND COMMON EXERCISE TERMS
Before you get started take a few minutes to look at pages 3-6 in
the User Manual. On those pages you will find instructions on how
to use the Bodylastics system and explanations of exercise terms.
3
IDENTIFY YOUR FITNESS GOAL
Most people fall into 2 categories. They are either looking to add
muscle or they are looking to lose weight and tone up. If you
are looking to add muscle, locate and follow the Bodybuilding
Program on pages 21-22 of this User Manual. If you are looking
to lose weight/tone up, simply follow the Circuit Training
Workout on pages 18-19 of this User Manual or play the DVD or
video (if ordered).
4
START THE TRANSFORMATION
Put on some comfortable workout clothing, sneakers, and get
moving : )
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TABLE OF CONTENTS
PROGRAMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
GENERAL FITNESS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Beginner Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11-12
Intermediate Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13-14
Advanced Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15-16
BODY TONING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Circuit Training Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18-19
MUSCLE BUILDING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Bodybuilding Program 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Bodybuilding Program 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
SPECIFIC MUSCLE GROUPS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Abs Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24-25
Arms Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26-27
Back Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28-29
Chest Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Legs Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31-32
Shoulders Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
SPORTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Baseball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35-36
Golf Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37-38
Martial Arts Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39-40
Tennis Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41-42
EXERCISES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Ab Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44-46
Arm Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47-54
Back Exercises. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55-59
Chest Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60-61
Leg Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62-67
Shoulder Exercises. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68-73
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FAMILIARIZE YOURSELF WITH BODYLASTICS
Inside your Bodylastics bag you will find the following components:*
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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FAMILIARIZE YOURSELF WITH BODYLASTICS
MASTERING THE ELASTICS START FINISH
3. 4.
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FAMILIARIZE YOURSELF WITH BODYLASTICS
MASTERING THE ELASTICS DECREASE LENGTH INCREASE LENGTH
For people who are shorter in height you may have too
much length in the elastic which can create slack. This is
mainly for exercises where you must stand on the elastic.
To decrease the length of the elastic simply wrap it once
around one foot and then just step on it with the other the
way that you normally would.
For people who are taller in height you may not have enough
length in the elastic which can make them a bit more difficult
to stretch. This is mainly for exercises where you must stand
on the elastic. To increase the length of the elastic simply step
on the elastic with one foot instead of two.
1. 2.
Attaching the Ankle Strap
1. Position the strap around the ankle with the rough side
of velcro on the outside of the strap and on the outer
part of ankle.
2. Thread the strap through the metal ring
Option 1: (if you have an ankle strap with an O-ring and
a rectangular metal ring) Thread the rough side of velcro
through the rectangular ring and then pull back
Option 2: (if you have an ankle strap with only an O-ring)
Thread the rough side of the velcro through the O-ring
3. Stick the soft side securely to the rough side.
3. 4.
4. Check to make sure that the strap is securely attached
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FAMILIARIZE YOURSELF WITH IMPORTANT EXERCISE TERMS
MASTERING THE ELASTICS PARALLEL PERPENDICULAR
Body Positioning
Many exercises refer to specific body
parts being parallel or perpendicular Upper Arm
to the floor. parallel to
Here are examples in relation to the Upper Arm
the floor
upper arm: perpendicular
to the floor
Floor Floor
LENGTHEN SHORTEN
Repetition
Every time that you lengthen and then
shorten a muscle. Photo Example:
Biceps
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 The workout offered by a variable resistance system like
for hundreds of years. It has had different names like the Bodylastics Bands is unlike any other form of training.
strand pulling and cable exercise but basically it hasnt With strength bands you get a greater contraction
changed much since archers started pulling on heavy generating greater force which means more intense
bows to shoot farther. That is until now. In the 21st workouts, all leading to a more muscular and leaner body.
century (we now live like the Jetsons), space age rubber
has allowed equipment manufacturers and athletes to In just one workout with Bodylastics you will know what I
rediscover the unique nature of strength band training. am talking about.
The development of high tension rubber strength bands
makes new and amazing exercises possible exercises You will save, on average, $720 a year by
never dreamed about by people pulling on steel spring
training at home and not going to the gym.
cable sets in the 1970s.
In 10 years that is $7,200.
Besides the obvious portability and low cost (almost
everyone can afford them), strength bands are unique in Setting up a training program is easy. This book is
that the athlete is no longer locked into a range of motion designed to show you how to perform many types of
using the laws of gravity. Unlike free weights and pulley exercises and give you ideas on how to create your own
machines, which are bound by the laws of gravity (straight personal program. Do the exercises you like, and keep
up and down), the angles and range of motion available your workouts fun. Build up slowly but dont be afraid to
with strength bands is almost unlimited. Its one of the work out hard either.
reasons why they are so popular with athletes. You can
move them quickly and replicate athletic movements like No matter how you break up your weekly exercise program
punching or swinging a baseball bat. What this means is you must exercise progressively, which means doing a
that you can transfer strength built with bands directly to little more each time you train. Always strive to add some
real world athletic movements like throwing in baseball repetitions or resistance to all your exercises. Even if it is
or kicking in martial arts. Bands move the way you do. 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
By training at home the average person serious reps! Add the yellow band to all your exercises.
Even a tiny increase in resistance (yes big guys I am talking
will save themselves 288 hours of free time
to you) means greater strength down the road. Dont just
in one year. go through the motions when you exercise with your
strength bands. Work to improve! Apply focus and effort.
Strength band resistance training offers a built in tension One 30 minute workout a week done with diligence and
that exceeds anything offered by a dumbbell or pulley dedication can dramatically change your body in just a few
system. In a word...its SMOOTH. In fact band training is weeks. I know, I did it, and so can you.
THE SMOOTHEST pulley in the world. As your muscles
contract they become shorter and stronger. The force at You never have to miss a workout. Missing workouts is
the end of a muscular contraction is much greater than the one thing that derails peoples progress. With a set of
at the beginning. As you contract against the bands Bodylastics in your home, desk drawer or suitcase you can
the resistance increases as you contract (the greater workout anytime, anywhere. Trapped at the airport? Sitting
the distance the band is stretched the more tension is in a hotel room or ofce? Waiting for pizza delivery? Take
generated). Its a perfect match for the way your muscles out your Bodylastics and workout for 15 minutes. Stay in
really work. EXCELLENT shape forever!
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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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GENERAL FITNESS BEGINNER 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: 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.
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GENERAL FITNESS BEGINNER PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
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GENERAL FITNESS INTERMEDIATE 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 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.
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GENERAL FITNESS INTERMEDIATE PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
14
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GENERAL FITNESS ADVANCED 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: 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.
(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, el-
bows back, and chest up raise your body and straighten
your front leg.
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GENERAL FITNESS ADVANCED PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
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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 thou-
sands of people lose weight and reshape their bodies. This workout combines strength band exer-
cises 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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CIRCUIT TRAINING PROGRAM
There are many of you out there (new parents especially) who just do not have a great deal of time to workout. Therefore, you need
routines that are short and sweet. One of the best ways to get a short and sweet workout is with circuit training.
Circuit training is a combination of aerobics/cardio and resistance training. You will be able to tone up and burn fat at the same
time. However, you must move quickly between exercises. Unlike a regular gym workout you must keep the time in between exercises
to the bare minimum.
Normally you should try to work the larger muscle groups first and the smaller ones last. However, when you perform a circuit
workout you want it to flow as easy and fast as possible.
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CIRCUIT TRAINING PROGRAM
General Information Program Guidelines Making Progress
Perform the exercises in their numerical Frequency: 3 to 5 x per week After you have completed one full
order. When you have completed Warm Up Time: Start with 5 minutes circuit, see how you feel. If you can,
exercise 17, you have completed one this can be riding an exercise bike, try to complete another 2 circuits. The
circuit. For the cardio movement you treadmill, jumping jacks, jogging or ultimate goal over time is to complete
can do any one of the following: walking in place 3 full circuits while performing the
Beginner: Walking in place advanced cardio option.
Estimated Workout Time:10-12
Intermediate: Jumping jacks, jogging minutes not including the warm up and
in place cool down
Advanced: Jumping side to side with Reps:15 reps per every exercise
feet together or forwards and back Cool Down Time:5 minutes this can be
riding an exercise bike, treadmill, jumping
jacks, jogging or walking in place
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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:
Now here is how your should split the workouts over a 2 week period:
Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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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 Workout 2
Chest - Exercises: Resisted Pushup, One Arm Chest Fly Legs - Exercises: Squats, Lunges, Laying Hamstrings Curl,
Shoulders - Exercises: Front Shoulder Raise, Standing Lateral Standing Calf Raises
Raise, Shrugs, Seated Rear Shoulder Pull Back - Exercises: Overhead Back Pull, Seated Back Row,
Triceps - Exercises: Kneeling Triceps Extension, Two Arm Good Mornings
Triceps Kickback Abs - Exercises: Resisted Crunch, Standing Ab Twist
Biceps - Exercises: Standing Biceps Curl, One Arm Preacher
Curl
Now here is how your should split the workouts over a 2 week period:
Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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Specific Muscle Groups
Do you have specific groups which need work?
On the following pages you will find programs that target specific areas on your body.
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ABS PROGRAM
The abs are a difficult muscle group to sculpt and shape. We recommend General Information
that you perform the exercises in a circuit, so do one set of an exercise and
Perform the exercises in order. Complete the desired
then move on to the next exercise. When you have completed all of the
number of sets per exercise and then move on to the
exercises you have completed one circuit.
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.
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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
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ARMS PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
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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.
28
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BACK PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
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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.
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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.
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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 General Information
to keep your number of reps high so that you increase your speed and
Perform the exercises in order. Complete the desired
strength without losing flexibility.
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.
35
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BASEBALL PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
36
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GOLF PROGRAM
For this program, as with many of the sports, you are going to want General Information
to keep your number of reps high so that you increase your speed and
Perform the exercises in order. Complete the desired
strength without losing flexibility.
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.
37
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GOLF PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
38
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MARTIAL ARTS PROGRAM
The repetition range for the Martial Arts program is a bit different from General Information
the rest. For this program you will want to use the Jettison technique.
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.
MUSCLES WORKED START FINISH EXERCISE DETAILS
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MARTIAL ARTS PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
40
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TENNIS PROGRAM
For this program, as with many of the sports, you are going to want General Information
to keep your number of reps high so that you increase your speed and
Perform the exercises in order. Complete the desired
strength without losing flexibility.
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.
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TENNIS PROGRAM
MUSCLES WORKED START FINISH EXERCISE DETAILS
42
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Exercises
43
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AB EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
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AB EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
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
EXERCISE DETAILS MUSCLES WORKED START FINISH
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
47
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ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
48
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ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
49
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ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
50
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ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
51
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ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
52
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ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
53
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ARM EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
54
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BACK EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
55
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BACK EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
56
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BACK EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
57
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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
EXERCISE DETAILS MUSCLES WORKED START FINISH
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
EXERCISE DETAILS MUSCLES WORKED START FINISH
61
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LEG EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
62
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LEG EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
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
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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
66
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LEG EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
67
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SHOULDER EXERCISES
EXERCISE DETAILS MUSCLES WORKED START FINISH
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
69
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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
EXERCISE DETAILS MUSCLES WORKED START FINISH
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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