RB Squat

Resistance Band (RB) Squats train your quadricep muscles (front of upper leg) and your glutes (your bum).

Maintain a stable stance throughout the exercise by keeping your feet slightly wider than shoulder width, knees bent, and back as upright as possible.

Inhale as you sit back and bend your knees until your thighs are parallel with the floor. Exhale as you stand back upright to starting position.

If your knees come forward, you risk injuring them. Make sure to move your hips back and down, and try to keep your back as upright and tall as possible (do not lean forward).

Grab the resistance bands at the very end for the least intensity. Grab the resistance bands at a shorter length to increase intensity.

If these are too difficult, you can perform bodyweight-only squats by putting your hands on your hips or straight in front of you for better balance.

Calf Raises train the muscles in your lower legs.

Maintain a stable stance throughout the exercise by keeping your feet at shoulder width, knees slightly bent, spine completely upright, and core muscles (abdominals and lower back) engaged throughout the entire exercise.

Exhale as you point your toes and raise your body. Inhale as you return to starting position.

Grab the resistance bands at the very end for the least intensity. Grab the resistance bands at a shorter length to increase intensity.

Tricep Kickbacks train the back of your upper arms (triceps).

Maintain a stable stance throughout the exercise by keeping one foot in front and one foot in back (at shoulder width) and by resting your hand on your front knee.

Keep your elbow high throughout the entire exercise. Exhale as you extend your elbow to straighten your arm. Inhale as you return to starting position.

Keep your body and hips still by engaging your abdominal muscles as you move your arm. Don’t tilt your hips or shoulders.

Grab the resistance bands at the very end for the least intensity. Grab the resistance bands at a shorter length to increase intensity.

Chest Fly primarily trains your pectoral (chest) muscles. It will also train your arms and core muscles.

Maintain a stable stance throughout the exercise by keeping one foot in front and one foot behind (at shoulder width). Engage your core muscles (abdominals and lower back) throughout the entire exercise.

Keep your body upright and tall, your arms slightly bent and arms slightly out to the side of your body. Exhale as you use your chest muscles to lift your arms in front of you to touch your hands together at shoulder height. Inhale as you lower your arms to starting position.

Keep your body straight and tall by engaging your core muscles. Don’t round your back as you bring your hands together.

Grab the resistance bands at the very end for the least intensity. Grab the resistance bands at a shorter length to increase intensity.

Bicep Curls train the front part of your upper arms (biceps).

Maintain a stable stance throughout the exercise by keeping your feet at shoulder width, knees slightly bent, spine completely upright, and core muscles (abdominals and lower back) engaged throughout the entire exercise.

Start with your arms extended down at your side. Slowly and with a consistent speed, bend your elbow on your right arm as you exhale. Inhale as you return to the starting position. Repeat on the left arm. Then continue to alternate on the right and left arms.

Keep your body straight and tall throughout the exercise. Do not arch or bend your back to assist you in bending your arm.

Grab the resistance bands at the very end for the least intensity. Grab the resistance bands at a shorter length to increase intensity.

Rows train your back muscles and biceps.

There are multiple variations of this exercise to train different parts of your back and arms. There are standing rows, bent over rows, seated rows and more. This example in the video is a standing row.

Maintain a stable stance throughout the exercise by stepping one foot in front and one foot in back (at shoulder width), or by keeping both feet at together and bending your knees.

Keep your elbows close to your body as you pull backwards. Exhale as you pull your arms back until you can feel you squeezing your shoulder blades together.  Inhales as your arms return to a straight position.

Your spine should be straight at all times by engaging your core muscles. Don’t arch your back and don’t round your back otherwise you will risk injury.

Grab the resistance bands at the very end for the least intensity. Grab the resistance bands at a shorter length to increase intensity.