Get in Shape with 1100+ Bodylastics Workouts

Follow along with over 1100 full length Bodylastics workouts at liveexercise.
com
GREETINGS FROM BLAKE
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!
Follow along with over 1100 full length Bodylastics workouts at liveexercise.com
QUICK START GUIDE
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.
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.
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).
START THE TRANSFORMATION

Put on some comfortable workout clothing, sneakers, and get
moving : )
TABLE OF CONTENTS
Familiarize Yourself with Bodylastics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3-5

Familiarize Yourself with Important Exercise Terms . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
D.G.S. Technology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Success Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
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
FAMILIARIZE YOURSELF WITH BODYLASTICS

Inside your Bodylastics bag you will find the following components:*
Aluminum Carabiner Clips
To complete our tubes we attach our amazing aluminum quick clip at each end. These
clips are custom made for our workout systems, and as an industry first include the weight
equivalents printed right on them.
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.
Heavy Duty Handles

Our heavy duty handles are made with nylon or ABS inner cores and have a soft foam cover.
We tested tons of handles and ended up having these custom made to work best with our
systems.
Each handle is extra wide (much wider than the industry standard) and includes a heavy
guage O-Ring at the end, to easily accommodate multiple elastics at the same time.
Heavy Duty Ankle Straps

Our padded ankle straps are about 8 inches wide and have velcro to keep them securely
closed. They are designed to stay firmly in place during exercises yet allow for easy
attachment and detachment to the heavy guage O ring.
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.
Small Anywhere Anchor

The Bodylastics Small Anywhere Anchor will enable you to secure your Bodylastics to smaller
stationary object. It is made with ultra heavy duty multi-weave nylon webbing, stitching and
neoprene. Easily secure it to 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.

MASTERING THE ELASTICS
START
FINISH
Attaching Elastics Components

To attach the elastic(s) to the handles or ankle straps, simply clip
the ends of the elastics to the metal rings. (Handles shown.)
Using single or multiple elastics

The Bodylastics clip system enables you to change the
resistance so that each muscle can be maximally challenged
during your workout. You may vary the resistance by using
an individual elastic or by combining multiple elastics.
Securing the Door Anchor

1. Open the door.
1.
2.
3.
4.
2. Go behind the door and thread the loop of the anchor

through the opening on the hinge side. Securely close and
lock the door.
3. Open the loop of the door anchor.
4. Thread your elastic(s) through the loop of the door anchor.

DECREASE LENGTH
INCREASE LENGTH
Adjustments for height

As you use Bodylastics you may find that depending on your
height you may have either too much length in the elastic
or too little. Well, there is good news! There are two easy
adjustments that you can make which will solve each of
these issues.
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.
Additional Band Set Up

Here is a close up for the exercises with the elastic(s)
wrapped around one foot when both ends are attached to
one handle. To set this up correctly wrap the elastic once
around your foot so that the length of the elastic(s) on both
sides is even. Now clip both ends to one handle.
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.
1.
2.
3.
4.
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.
4. Check to make sure that the strap is securely attached
FAMILIARIZE YOURSELF WITH IMPORTANT EXERCISE TERMS

PARALLEL
PERPENDICULAR
Body Positioning
Many exercises refer to specific body
parts being parallel or perpendicular
to the floor.
Here are examples in relation to the
upper arm:
Upper Arm
parallel to
the 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.
Upper Arm
perpendicular
to the floor
Floor
D.G.S. TECHNOLOGY
Each of the Bodylastics resistance bands come with
Bodylastics DGS Anti-Snap Technology.
What is D.G.S. anti-snap technology?

Simply stated, it is a ridiculously strong internal brake
system, which is designed to prevent the # 1 cause of elastic
snaps, overstretching. D.G.S. stands for Distance Governor
Safety and its purpose is to stop the band from stretching to
a point where it will be come damaged and then eventually
break/snap.
How does it work?

D.G.S. works by using a super strong inner cord that
prevents a band from stretching beyond its capabilities. This
is no piece of yarn, the inner cord that lives inside of every
Bodylastics band is braided material which has a minimal
tensile strength of 150 lbs - thats some serious stopping
power! The cord is about four times the length of every band
and is securely attached at the ends. When the inner cord is
fully elongated it stops like a rope, which then pulls on the
bands internal structure stopping it cold.
Will I feel it?

If you are using your Bodylastics bands properly, within the
safety zone you will never know that the D.G.S. is there.
However, if you try to stretch a Bodylastics resistance band
beyond its capabilities YOU WILL KNOW IT. These bands
actually give you feedback. Its almost like our bands are
telling you hey back off a bit! You are about to damage me
and I will NOT let you do that.
Will it limit my workout?

Absolutely not! We chose a length for the inner cord that
would enable the user to perform the best exercises without
limitation. It was actually a challenge to determine the right
length that would take advantage of D.G.S. without sacrifice,
but we found it!
Are D.G.S. bands snap proof?

No, we cannot make that claim, but they are about as close
as you are going to get. The bottom line is that you would
have to be REALLY TRYING to break these bands to make
that happen. I mean seriously, if you are towing your car
with these you may snap them, however, if you are properly
using your D.G.S. bands the chances are close to zero. Dont
forget, each and every band has stopping power of at least
150 lbs, however, as you combine them the number keeps
going up.
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.
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.
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!
PROGRAMS
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.
10
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.
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(1) Two Legged Water Ski Squat

Set Up: Secure the elastic(s) to the door with the door
anchor at chest height and attach each end of the elastic(s)
to a handle. Now, grip a handle in each hand and stand 3
to 4 feet away from the door while facing the door.
Movement: As you perform this exercise keep your chest
up, stomach tight and arms straight out, parallel with the
floor. As you squat down try to sit back into your heels
as though you were going to sit down in a chair. Stop
squatting when your thighs are parallel with the floor.
(2) Seated Floor Back Row (Legs Straight)

anchor at knee height and attach each end of the
elastic(s) to a handle. Now grip a handle in each hand
and sit 3 to 4 feet from the door while facing the door.
Movement: While you are performing this exercise
keep your back straight, head straight and chest up. As
you pull the handles back keep your arms in tight to
your body and your forearms parallel with the floor.
Point(s) to Remember: Try to grip the handles loosely.
(3) Stability Ball or Chair Two Arm Chest Press

anchor at chest height and attach each end of the
elastic(s) to a handle. Now sit on the ball or chair 3 to 4
feet away from the door with your back to the door.
Movement: For this exercise keep your back straight,
head straight and chest up. Try to keep your elbows
at shoulder height. As you push forward, your hands
should move out and together. On the way back, stop
your arms when your elbow is even with your shoulder.
11
GENERAL FITNESS BEGINNER PROGRAM

MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(4) Front Shoulder Raise

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.
Movement: For this exercise bend your legs slightly
and keep your back straight, head straight and stomach
tight. Your arms should stay straight and about 12
inches apart. Raise your arms until your upper arms are
parallel with the floor.
(5) Kneeling Triceps Extension

anchor at the top of the door and attach each end of the
elastic(s) to a handle. Now kneel, facing the door about one
foot away from the door and grip a handle in each hand.
Movement: For this exercise kneel down and keep your
back straight, head straight, chest up and stomach tight.
Your upper arms should be perpendicular to the floor,
elbows stationary, and your palms facing down. As you
push the handles down and straighten your arms, your
hands should be shoulder width apart.
Point(s) to Remember: It is very important during this
exercise that your elbows stay tight in to your body and
do not move forward or back during the movement.
(6) Standing Alternating Biceps Curl

and stand on the elastic(s) hips width apart. Now take a
handle in each hand and face your palms up.
head straight, chest up and stomach tight. Now raise
the handle and bend each arm individually until your
hand is at chest height.
Point(s) to Remember: Concentrate on keeping your
elbows stationary and tight against your body so that
they do not move forward or back.
(7) Stability Ball or Chair Ab Crunch

anchor at the top of the door and attach each end of
the elastic(s) to a handle. Now sit on the stability ball or
chair about a foot away from the door with your back to
the door.
Movement: Start this exercise sitting up straight
with your hands tight to your chest. While keeping
your hands in place crunch down until your hands are
touching the top of your thighs.
12
GENERAL FITNESS INTERMEDIATE PROGRAM

General Information
next exercise.
Program Guidelines


Making Progress
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(1) Traditional Squat

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.
(2) Reverse Forward Lat Extension

anchor at top of the door and attach each end of the
elastic(s) to a handle. Now grip a handle with each hand
and stand 3 to 4 feet from the door while facing the door.
Movement: For this exercise keep a slight bend in your
knees, your chest up and head straight. Start with your
upper arm parallel with the floor. Now pull your arms
down until they are at your sides.
(3) Standing One Arm Chest Fly

anchor at chest height and attach both ends of the
elastic(s) to one handle. Now grip the handle with one
hand and stand 3 to 4 feet away from the door with your
side to the door.
Movement: During this exercise keep your back
straight, head straight and chest up. With a slight bend
in your arm bring your arm across your body, from out
to the side to just past the middle of your chest.
13
GENERAL FITNESS INTERMEDIATE PROGRAM

MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(4) Standing Lateral Raise

handle in each hand and stand up straight.
head straight and stomach tight. With your arms slightly
bent and palms facing in and at your sides, raise your arms
straight out until your elbows are at shoulder height.
(5) Two Arm Triceps Kickback

anchor at stomach height and attach each end of the
elastic(s) to a handle. Now take a handle in each hand
and stand 3 to 4 feet away from the door.
Movement: While performing this exercise keep your
back flat and a slight bend forward at your waist. While
keeping your upper arm parallel with the floor and your
elbows stationary, push back and straighten your arms.
Point(s) to Remember: To isolate the muscle it is
important that your elbows do not move up and down.
(6) Standing Biceps Curl (High)

and stand about 3 to 4 feet away from the door, facing
the door
straight, head straight, stomach tight and a slight bend
in your legs. With your upper arms parallel with the floor
bend each arm separately until your hand is by your ear.
(7) Kneeling Ab Crunch (Handles)

the elastic(s) to a handle. Now kneel down about a foot
from the door facing the door. Next, grab a handle with
each hand.
back straight, head straight and chest up. With your
upper arms perpendicular to the floor crunch down and
bend your waist until your elbows are by your knees.
Point(s) to Remember: As you crunch down try to
keep your arms and hands frozen in place. This will help
to isolate the abs (stomach) muscles.
14
GENERAL FITNESS ADVANCED PROGRAM

General Information
next exercise.
Program Guidelines

Strength & Musculature - 8 to 12 reps

Making Progress
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(1) Lunge
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.
(2) Forward Lat Extension

anchor at shoulder height and attach each end of the
elastic(s) to a handle. Now grip a handle in each hand and
stand 3 to 4 feet away from the door while facing the door.
Movement: For this exercise use a wide stance and
bend your legs for stability. Keep your back straight,
head straight and chest up. With your arms straight
out in front of you and parallel with the floor, push the
handles down and back, bringing your hands on the top
of your thighs.
(3) Standing Two Arm Chest Press (Low)

anchor at the bottom of the door and attach each end
of the elastic(s) to a handle. Now grip a handle in each
hand, face your palms down and stand 3 to 4 feet away
from the door with your back to the door.
Movement: For this exercise stand with one foot in
front and keep your back straight, chest up and head
straight. Now, while holding the handles so that the
elastics are below your wrist, push forward, up and
together until your hands are at eye level.
15
GENERAL FITNESS ADVANCED PROGRAM

MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(4) Stability Ball or Chair Shoulder Press

Set Up: While sitting on the physioball or chair secure
your feet on the elastic(s) a little wider than shoulder
width apart.
head straight, back straight and chest up. As you push the
handles up bring your hands together. Stop on the way
down when your upper arm is parallel with the floor.
(5) Overhead Triceps Extension

and turn around so that your back is to the door and
your back foot is about 12 inches from the door.
Movement: For this exercise keep your chest up, back
flat and a slight bend in your waist. With your elbows
stationary by your forehead straighten your arms out
over you head.
Point(s) to Remember: Try to keep your elbows in
place and not let them move up or down.
(6) Standing One Arm Forward Biceps Curl

Set Up: Wrap the elastic(s) once around the foot that is
on the same side of your active arm and the attach both
ends of the elastic(s) to 1 handle. Now grip the handle
with your active arm.
For information on wrapping the elastic around your

foot refer to page 5.
Movement: While you perform this exercise keep

your back flat and head straight. With your upper arm
perpen-dicular to the floor and your elbow stationary,
raise the handle and bend your arm until your hand is at
chest height.
(7) Standing Ab Twist

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.
16
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.
17
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.
1. TRADITIONAL
SQUAT (p.63)
2. CARDIO
3. BENT OVER ONE

ARM ROW (p.58)
perform your
cardio move for
30 seconds
11. STANDING
LATERAL RAISE (p.69)
4. CARDIO
5. LUNGE (p.63)
perform your
cardio move for
30 seconds
12. CARDIO
13. RESISTED
PUSHUP (p.60)
perform your
cardio move for
30 seconds
18
14. CARDIO
perform your
cardio move for
30 seconds
CIRCUIT TRAINING PROGRAM

General Information
Program Guidelines
Making Progress
Perform the exercises in their numerical

order. When you have completed
exercise 17, you have completed one
circuit. For the cardio movement you
can do any one of the following:
Frequency: 3 to 5 x per week
Beginner: Walking in place
Estimated Workout Time:10-12

minutes not including the warm up and
cool down
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.
Intermediate: Jumping jacks, jogging

in place
Advanced: Jumping side to side with
feet together or forwards and back
6. CARDIO
Warm Up Time: Start with 5 minutes

this can be riding an exercise bike,
treadmill, jumping jacks, jogging or
walking in place
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
7. STANDING ONE ARM

TRICEP EXTENSION (p.54)
9. STANDING BICEPS
CURL (p.48)
16. CARDIO
17.CRUNCH (p.45)
perform your
cardio move for
30 seconds
10. CARDIO
perform your
cardio move for
30 seconds
perform your
cardio move for
30 seconds
perform your
cardio move for
30 seconds
15. LAYING BACK

EXTENSION (p.59)
8. CARDIO
18. FINISH
perform your
cardio move for
30 seconds
19
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.
20
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
Workout 2
Workout 3
Chest - Exercises: Resisted Pushup,

One Arm Chest Fly
Back - Exercises: Overhead Back Pull,

Seated Back Row, Good Mornings
Legs - Exercises: Squats, Lunges, Laying

Hamstrings Curl, Standing Calf Raises
Triceps - Exercises: Kneeling Triceps

Extension, Two Arm Triceps Kickback
Shoulders - Exercises: Front Shoulder

Raise, Standing Lateral Raise, Shrugs,
Seated Rear Shoulder Pull
Biceps - Exercises: Standing Biceps Curl,

One Arm Preacher Curl
Abs - Exercises: Resisted Crunch,

Standing Ab Twist
Now here is how your should split the workouts over a 2 week period:
Monday
Tuesday
Wednesday
Week 1
Thursday
Workout 1
Workout 2
Workout 3
Off
Workout 1
Workout 2
Off
Friday
Saturday
Sunday
Workout 3
Off
Off
Monday
Tuesday
Wednesday
Week 2
Thursday
Workout 3
Off
Workout 1
Workout 2
Friday
Saturday
Sunday
21
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

Shoulders - Exercises: Front Shoulder Raise, Standing Lateral
Raise, Shrugs, Seated Rear Shoulder Pull
Legs - Exercises: Squats, Lunges, Laying Hamstrings Curl,

Standing Calf Raises
Back - Exercises: Overhead Back Pull, Seated Back Row,
Good Mornings
Triceps - Exercises: Kneeling Triceps Extension, Two Arm

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:
Monday
Tuesday
Wednesday
Week 1
Thursday
Workout 1
Off
Workout 2
Off
Workout 1
Off
Off
Friday
Saturday
Sunday
Workout 2
Off
Off
Monday
Tuesday
Wednesday
Week 2
Thursday
Workout 2
Off
Workout 1
Off
Friday
Saturday
Sunday
22
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.
23
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
next exercise.
Program Guidelines
Sets: 1 per exercise perform exercises in a circuit
Reps Per Set: Each set should be high at about 25
Making Progress
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(1) Stability Ball or Chair Ab Crunch

the door.
Movement: Start this exercise sitting up straight with
your hands tight to your chest. While keeping your
hands in place, crunch down until your hands are
(2) Resisted Side Bends

anchor at knee height and attach both ends of the
elastic(s) to one handle. Now stand about a foot away
from the door and turn your body so that your side is
facing the door. Next, grip the handle with one hand.
head straight and take a wide stance. With your arm
straight and about 2 feet out from your hip, bend to the
side from your waist, away from the door and tension.
Point(s) to Remember: While you bend to the side try
to keep your legs frozen in place. This will help to isolate
your oblique muscles.

24
ABS PROGRAM
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(4) Low High Wood Chop

anchor at the bottom of the door and attach both ends of
the elastic(s) to one handle. Now stand about a foot away
from the door and turn your body so that your side is facing the door. Next, grip the handle with both hands.
Movement: As you perform this exercise keep your
chest up. With your elbows only slightly bent pull up
and across your body until your hands are at eye level.
(5) High Low Wood Chop

anchor at the top of the door and attach both ends of
from the door and turn your body so that your side is facing the door. Next, grip the handle with both hands.
Movement: During this this exercise keep your chest up.
Now with your elbows only slightly bent pull down and
across your body until your hands are by your outer thigh.
25
ARMS PROGRAM
General Information
next exercise.
Program Guidelines

Sets: 2 to 3 per exercise

Strength & Musculature - 8 to 12 reps

Making Progress
muscle group to the max
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS

over you head.
(2) Standing Forward Triceps Extension

anchor at eye level and attach each end of the elastic(s)
to a handle. Now grip a handle in each hand and turn
around so that your back is to the door and your back
foot is about 12 inches from the door.
straight, head straight and chest up. While keeping
your upper arm parallel with the floor and your hands
shoulder width apart, straighten your arms and push
the handles right out in front of you.
Point(s) to Remember: It is important during this
exercise to keep your elbows stationary do not move
them up or down as you straighten and bend your arms.
26
ARMS PROGRAM
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(3) Two Arm Triceps Kickback

Point(s) to Remember: To isolate the muscle it is important that your elbows do not move up and down.
(4) Standing Biceps Curl

and stand on the elastic(s) hips width apart. Now take
a handle in each hand stand up straight and face your
palms up.
head straight, chest up and stomach tight. As you bend
your arms and raise your hands try to keep your elbows
stationary at your sides. Stop bending your arm when
your hands are at chest height.
(5) Standing Biceps Curl (High)

and stand about 3 to 4 feet away from the door, facing
the door.
(6) One Arm Preacher Curl

Set Up: Wrap the elastic(s) once around the foot on the
same side of your active arm and the attach both ends
of the elastic(s) to 1 handle.

Movement: While you perform this exercise keep your

back flat, head straight and chest up. Keep your nonworking arm across your body with the back of your
hand stabilizing your elbow. Now raise the handle and
bend your arm until the handle is at chest height.
27
BACK PROGRAM
General Information
next exercise.
Program Guidelines


Making Progress
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(1) Seated Floor Back Row (Legs Straight)

Point(s) to Remember: Try to grip the handles loosely
(2) Reverse Forward Lat Extension

and stand 3 to 4 feet from the door while facing the door.
upper arm parallel with the floor. Now pull your arms
down until they are at your sides.
(3) One Arm Kneeling Lat Pull

the elastic(s) to one handle. Now grip the handle with 1
hand and kneel 1 foot away from the door while facing
the door.
Movement: For this exercise kneel down close to the
door and keep your back straight, head straight and
chest up. With a loose grip on the handle, pull down
until the handle is just below your shoulder and your
upper arm is perpendicular to the floor.
28
BACK PROGRAM
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(4) Side Lat Extension

anchor at the top of the door and attach both ends of the
elastic(s) to one handle. Now grip the handle and stand
with your side to the door 3 to 4 feet from the door.
Movement: During this exercise keep your head
straight, back straight and stomach tight. With a slight
bend in your arm and your elbow out to the side at
shoulder level, pull your arm down until the handle is by
your hip.
(5) 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.
29
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


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

Set Up: Secure the elastic(s) to the door with the door anchor at
chest height and attach both ends of the elastic(s) to one handle.
Now grip the handle with one hand and stand 3 to 4 feet away
from the door with your side to the door.
Movement: During this exercise keep your back straight, head
straight and chest up. With a slight bend in your arm bring
your arm across your body, from out to the side to just past the
middle of your chest.
(2) 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.
(3) Standing Two Arm Chest Press (Low)

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 a handle. Now grip a handle in each hand, face your palms
down and stand 3 to 4 feet away from the door with your back
to the door.
Movement: For this exercise stand with one foot in front and
keep your back straight, chest up and head straight. Now, while
holding the handles so that the elastics are below your wrist,
push forward, up and together until your hands are at eye level.
(4) One Arm Chest Press

chest height and attach both ends of the elastic(s) to one handle.
Now grip the handle with one hand and stand 3 to 4 feet away
Movement: For this exercise use a wide stance and bend your
legs. Start with your arm bent, elbow by your side and palm
facing in. Now, in one motion push with one arm across your
body until your arm is straight at chest height and your palm is
facing down.
30
LEGS PROGRAM
General Information
next exercise.
Program Guidelines


Making Progress
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(1) Leg Extension

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.
chest up, head straight and hold the bottom of the chair
for stability. Straighten each leg individually and try to
push from your ankle.
(2) Traditional Squat

chest up, and elbows back, stand up against the resistance until your legs are almost totally straight.
(3) Hip Extension

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.
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.
31
LEGS PROGRAM
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(4) One Legged Laying Leg Curl

of the elastic(s) to an ankle strap. Now secure the ankle
straps around your ankles and lay on the floor 3 to 4 feet
from the door facing away from the door.
buttocks down and your back flat. Now, while laying
flat on the floor, raise and bend 1 leg at a time with your
heel moving towards your buttocks.
Point(s) to Remember: If you find that you are tensing
your feet and calves as you bend each leg, simply point
your toes.
(5) Standing Calf Raise

back to the door.
back straight, head straight and stomach tight. With
your hands set by your shoulders, raise your heels off
the floor until you cannot get any higher on your toes.
32
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


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

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.
Movement: For this exercise bend your legs slightly and keep your
back straight, head straight and stomach tight. Your arms should
stay straight and about 12 inches apart. Raise your arms until your
upper arms are parallel with the floor.

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.
straight and stomach tight. With your arms slightly bent and
palms facing in and at your sides, raise your arms straight out
until your elbows are at shoulder height.
(3) Stability Ball or Chair Wide Rear Shoulder Pull

chest height and attach each end of the elastic(s) to a handle. Now
grip a handle in each hand and sit on the ball or chair 3 to 4 feet
away from the door while facing the door.
straight and chest up. As you pull back try to keep your elbows
slight bent and at shoulders height.
Point(s) to Remember: To really isolate the muscle try to grip
the handles loosely.
(4) Rotator Cuff Two arm up rotation

at chest height and attach each end of the elastic(s) to a handle.
Now grip a handle in each hand and stand 3 to 4 feet away from
the door while facing the door.
straight and stomach tight. Your arms should be straight out
in front at shoulder height and palms facing down. Now pull
your arms up and back until your elbows are in line with your
shoulder, your upper arm is parallel with the floor, and your
forearms are perpendicular to the floor.
33
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.
34
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
next exercise.
Program Guidelines
Reps Per Set: 15 reps
Making Progress
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(1) Rotator Cuff Side Pull

elastic(s) to one handle. Now grip the handle with your
outside arm and stand 3 to 4 feet away from the door
with your side to the door.
Movement: For this exercise keep your head straight,
chest up and stomach tight. With your upper arm perpendicular to the floor and your lower arm parallel with
the floor, rotate your arm out against the resistance until
it cannot rotate any further.

and keep your back straight, head straight and stomach tight. Your arms should stay straight and about 12
(3) Rotator Cuff One Arm Up Rotation

3 to 4 feet away from the door while facing the door.
chest up and stomach tight. With your arm bent at a
90 degree angle and upper arm parallel with the floor,
rotate your arm up against the resistance until your
forearm is perpendicular to the floor.
35
BASEBALL PROGRAM
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS

facing the door. Next, grip the handle with both hands.
(5) Low High Wood Chop


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.
(7) Standing Side Shuffle

and stand 3 to 4 feet away from the door while facing
the door.
Movement: During this exercise keep your chest
up, head straight and your legs bent. With your arms
straight out in front of you and your body in a seated
squat position, shuffle with little steps from side to side.
36
GOLF PROGRAM
General Information
next exercise.
Program Guidelines
Frequency: 3 x per week example Mon, Wed, Fri
Reps Per Set: 15 to 18 reps
Making Progress
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(1) Cross Body Triceps Extension (High)

elastic(s) to one handle. Now stand about 3 feet away
from the door with your side facing the door. Next, grip
the handle with your palm facing towards your body.
chest up and stomach tight. With your hand starting up
at your opposite chest simultaneously straighten your
arm and push out to the side until your elbow and hand
are both inline with your shoulder.

(3) Standing Biceps Curl

and stand on the elastic(s) hips width apart. Now take
a handle in each hand stand up straight and face your
palms up.
37
GOLF PROGRAM
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS

side to the door.
(5) Squatted Back Row

anchor at waist height and attach each end of the
squat 3 to 4 feet from the door while facing the door.
Movement: During this exercise stay in a squatting
position with your head straight and chest up. With a
relaxed grip on the handles, your arms tight to your
body, and your forearms parallel with the floor, pull the
handles until your hands are by your chest.
Point(s) to Remember: To better isolate the intended
muscle, hold the handles with a loose grip.
(6) Stability Ball or Chair Two Arm Chest Press

38
MARTIAL ARTS PROGRAM

The repetition range for the Martial Arts program is a bit different from
the rest. For this program you will want to use the Jettison technique.
General Information
next exercise.
Program Guidelines
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
MUSCLES WORKED
START

EXERCISE DETAILS
FINISH

(2) One Leg Resisted High Kick

anchor at the bottom of th door and attach each end
of the elastic(s) to an ankle strap. Now place one ankle
strap around your kicking ankle and attach the other to
the loop of the door anchor. Next stand 4 to 5 feet away
Movement: Start by standing with your back to the
door. Now simultaneously turn and pivot your non
kicking foot while you kick up and out in front of you.
(3) One Arm Forward Punch

the elastic(s) to one handle. Now grip the handle with
one hand and stand 3 to 4 feet from the door with your
back to the door.
Movement: For this exercise stand with one foot in
front and your hands up by your face. Start with the
palm of your punching arm facing in. Now with the
handle in your hand, punch straight and forward until
your arm is almost straight. As you punch rotate the
palm to face the floor.
39
MARTIAL ARTS PROGRAM

MUSCLES WORKED
START
FINISH
EXERCISE DETAILS


bent and palms facing in and at your sides, raise your
arms straight out until your elbows are at shoulder
height.
(6) Rear Wide Shoulder Pull

the door.
chest up, head straight and legs slightly bend. With your
arms straight and elbows at shoulder height move the
handles from out in front of your body to directly out to
the side.
40
TENNIS PROGRAM
General Information
next exercise.
Program Guidelines
Reps Per Set: 15 reps
Making Progress
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS

side to the door.

over you head.
(3) Stability Ball or Chair Wide Rear Shoulder Pull

and sit on the ball or chair 3 to 4 feet away from the
door while facing the door.
head straight and chest up. As you pull back try to keep
your elbows slight bent and at shoulders height.
Point(s) to Remember: To really isolate the muscle try
to grip the handles loosely.
41
TENNIS PROGRAM
MUSCLES WORKED
START
FINISH
EXERCISE DETAILS
(4) Rotator Cuff One Arm Up Rotation


Movement: During this this exercise keep your chest
up. Now with your elbows only slightly bent pull down
and across your body until your hands are by your
outer thigh.
(6) Standing Side Shuffle

the door.
Movement: During this exercise keep your chest
up, head straight and your legs bent. With your arms
straight out in front of you and your body in a seated
squat position, shuffle with little steps from side to side.

42
Exercises
43
AB EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Stability Ball or Chair Ab Crunch

the door.
Movement: Start this exercise sitting up straight
with your hands tight to your chest. While keeping
your hands in place crunch down until your hands are
touching to the top of your thighs.
High Low Wood Chop

Kneeling Ab Crunch (Ankle Straps)

elastic(s) to an ankle strap. Next, kneel down about a
foot away from the door facing the door. Now slip your
hands into the ankle straps and secure them around
your wrists.
Movement: While facing the door hold your hands
close to your forehead and crunch down against the
resistance. As you crunch forward, your elbows should
be moving towards the floor right in front of your knees.
Point(s) to Remember: Try to keep your arms, hands
and legs frozen in place. This will help to isolate the abs
(stomach muscles).
Kneeling Ab Crunch (Handles)

the elastic(s) to a handle. Now kneel down about a foot
from the door facing the door. Next, grab a handle with
each hand.
back straight, head straight and chest up. With your
upper arms perpendicular to the floor crunch down and
bend your waist until your elbows are by your knees.
Point(s) to Remember: As you crunch down try to
keep your arms and hands frozen in place. This will help
to isolate the abs (stomach) muscles.
44
FINISH
AB EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
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.
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.
Resisted Side Bends

elastic(s) to one handle. Now stand about a foot away
facing the door. Next, grip the handle with one hand.
head straight and take a wide stance. With your arm
straight and about 2 feet out from your hip, bend to the
side from your waist, away from the door and tension.
Point(s) to Remember: While you bend to the side try
to keep your legs frozen in place. This will help to isolate
your oblique muscles.
Standing Ab Twist
45
FINISH
AB EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Seated Ab Twist
elastic(s) to one handle. Now sit about 3 to 4 feet away
the handle with both hands.
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.
Laying Resisted Ab Roll

anchor at the bottom of the door and attach both ends
of the elastic(s) to one handle. Now lay on your back
about 3 to 4 feet away from the door with your side
facing the door. Now grip the handle with both hands.
Movement: For this exercise keep your knees bent and
your back, shoulders and head flat against the floor.
While holding the handle tight against your stomach
with 2 hands, roll away from the door until you are all of
the way on your side
Points to Remember: Try to keep your arms frozen and
place and strictly use your abs (stomach) to roll yourself over.
Seated Ball Ab Twist

elastic(s) to one handle. Now sit on the ball 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
and chest up. While holding the handle tight to your
stomach, twist your body away from the door.
Point(s) to Remember: As you twist, try to move your
shoulders and head together as one. Try to use your
Abs (stomach muscles) to twist your body instead of
your shoulders.
Low High Wood Chop

46
FINISH
ARM EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Standing Alternating Biceps Curl

and stand on the elastic(s) hips width apart. Now take a
handle in each hand and face your palms up.
head straight, chest up and stomach tight. Now raise
the handle and bend each arm individually until your
hand is at chest height.
Point(s) to Remember: Concentrate on keeping your
elbows stationary and tight against your body so that
they do not move forward or back.
Stability Ball Biceps Curl (High)

elastic to a handle. Now grip a handle in each hand and
sit on the ball about 3 to 4 feet away from the door with
your body facing the door.
back straight, head straight and chest up. With your upper arms parallel with the floor bend you arms until your
hands are almost touching you forehead
Point(s) to Remember: During this exercise really try
to keep your upper arms parallel with the floor. This will
insure that you isolate and work the biceps.
Laying Face Up Biceps Curl (High)
and lay on the floor, facing the door with your knees
bent, and your feet touching the door.
keep your upper arms a few inches forward from perpendicular. With your elbows stationary bend your arms
until your hands are by your face.
Seated Bench Biceps Curl

hand and sit on the bench with your back to the door 3
to 4 feet away from the door.
waist, your back flat and upper arms inline with your
body. While keeping you elbows stationary at your sides
raise the handles and bend your arms until your hands
are at chest height.
47
FINISH
ARM EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Standing One Arm Forward Biceps Curl

Set Up: Wrap the elastic(s) once around the foot that is
on the same side of your active arm and the attach both
ends of the elastic(s) to 1 handle. Now grip the handle
with your active arm.
Movement: While you perform this exercise keep your back
flat and head straight. With your upper arm perpendicular
to the floor and your elbow stationary, raise the handle and
bend your arm until your hand is at chest height.
Laying Face Up Biceps Curl (Low)

hand and lay on your back with your feet 1 to 2 feet
away from the door.
keep your upper arms pressed against the floor. With
your elbows stationary, pull the handles and bend your
arms until your hands are by your face.
Standing Biceps Curl

Set Up: Attach a handle to each end of the elastic(s) and
stand on the elastic(s) hips width apart. Now take a handle
in each hand stand up straight and face your palms up.
Standing Biceps Curl (High)

to a handle. Now grip a handle in each hand and stand
about 3 to 4 feet away from the door, facing the door
Standing Reverse Wide Biceps Curl

Movement: During this exercise keep your head
straight, back straight and stomach tight. With your
elbows stationary at your sides and your palms facing
down, raise the handles and bend your arms so that
your hands are moving up and out to the side.
48
FINISH
ARM EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
One Arm Preacher Curl

Set Up: Wrap the elastic(s) once around the foot on the
same side of your active arm and the attach both ends
of the elastic(s) to 1 handle.
back flat, head straight and chest up. Keep your nonworking arm across your body with the back of your
hand stabilizing your elbow. Now raise the handle and
bend your arm until the handle is at chest height.
Cross Body Triceps Extension (High)

elastic(s) to one handle. Now stand about 3 feet away
chest up and stomach tight. With your hand starting up
at your opposite chest simultaneously straighten your
arm and push out to the side until your elbow and hand
are both inline with your shoulder.
Cross Body Triceps Extension (Low)

the elastic(s) to one handle. Now stand about 3 feet away
straight and stomach tight. While keeping your upper
arm perpendicular to the floor pull the handle down
towards your hip and straighten your arm.
Seated One Arm Triceps Extension

anchor at about shoulder height and attach both ends
of the elastic(s) to one handle. Now grip the handle with
one hand and sit in a chair about 3 feet from the door,
with your back to the door.
Movement: For this exercise bend slightly forward
at the waist and keep your back and head straight.
While keeping your upper arm parallel with the floor
and elbow stationary, straighten your arm against the
resistance.
Point(s) to Remember: Its important during this exercise
that you keep your upper arm parallel with the floor.
49
FINISH
ARM EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Stability Ball Triceps Extension

the elastic to a handle. Now grip a handle in each hand
and while facing the door sit on the stability ball about a
foot away from the door.
back flat, chest up, head straight and a slight bend in
your waist. While keeping your elbows stationary at your
sides push the handles down and straighten your arms.
Point(s) to Remember: Try not to move your elbows
forward are back during this exercise, keep them locked
in place. This will help to isolate the Triceps.
Chest Down Bench Triceps Extension

and lay on the bench, chest down with the bench about
2 feet from the door. Position it so that you are facing
the door.
Movement: For this exercise keep your head straight. With
your your elbows frozen at a few inches in front of your
body and your hands 12 inches apart, push the handles
down toward your thighs and straighten your arms.
Chest Up Bench Triceps Extension

and lay on the bench, chest up with the bench about 2
feet from the door. Position it so that your back is facing
the door.
Movement: For this exercise keep your elbows
stationary at your sides and your hands at shoulders
width apart. While keeping your elbows frozen in place
and your hands 12 inches apart, push the handles down
towards your thighs and straighten your arms.
Point(s) to Remember: Really try to keep your elbows
in tight to your body and frozen in place - this will help
to isolate the Triceps.
Stability Ball One Arm Triceps Extension

the elastic(s) to one handle. Now grip the handle with
the working arm and sit on the ball about a foot away
from the door, with your side facing the door.
Movement: As you straighten your arm against the
resistance, keep your wrist straight and your upper arm
stationary, pressed against the side of your leg. At the
end of the movement, your upper an lower arm should
be straight and perpendicular to the floor.
50
FINISH
ARM EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Seated Chair Two Arm Triceps Extension

and sit on a chair, facing the door about 2 feet away
from the door.
Movement: During this exercise keep your back flat
and bend slightly at your waist. While keeping your
upper arms in line with your body push the handles
down and straighten your arm. Your hands for this
exercise should be shoulder width apart.
Point(s) to Remember: Keep your elbows in tight
to your body and stationary try not to move them
forward or back.
Kneeling Triceps Extension

elastic(s) to a handle. Now kneel, facing the door about one
foot away from the door and grip a handle in each hand.
Movement: For this exercise kneel down and keep your
back straight, head straight, chest up and stomach tight.
Your upper arms should be perpendicular to the floor,
elbows stationary, and your palms facing down. As you
push the handles down and straighten your arms, your
hands should be shoulder width apart.
Point(s) to Remember: It is very important during this
exercise that your elbows stay tight in to your body and
do not move forward or back during the movement.
Laying Face Up Triceps Extension

and lay on the floor with your body facing away from the
door, and your head about 1 foot away from the door.
Movement: As you perform this exercise keep you
elbows stationary at your sides and push the handles
out towards your feet, straightening your arms.
Point(s) to Remember: Try to keep your elbows down
and stationary at your sides
Laying Face Up Triceps Extension (Ankle Straps)

elastic(s) to an ankle strap. Now place the ankle straps
around your wrists and lay on the floor with your body
facing away from the door, and your head about 1 foot
away from the door.
Movement: For this exercise keep your upper arms
perpendicular to the floor. As you straighten your arms
against the resistance try to keep your elbows stationary so
they do not move forwards and back during the movement.
51
FINISH
ARM EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Laying Face Down Triceps Extension (Ankle Straps)

elastic(s) to an ankle strap. Place the ankle straps around
your wrists and lay on the floor facing away from the
door with your feet touching the door.
Movement: For this exercise keep your elbows down
and tight on either side of your head and your hands a
couple of inches apart. Now push your hands down and
straighten your arms.
Point(s) to Remember: Try to keep your elbows
touching the floor do not let them drift up.
Overhead Triceps Extension

over you head.
Standing Forward Triceps Extension

anchor at eye level and attach each end of the elastic(s)
to a handle. Now grip a handle in each hand and turn
around so that your back is to the door and your back
foot is about 12 inches from the door.
straight, head straight and chest up. While keeping
your upper arm parallel with the floor and your hands
shoulder width apart, straighten your arms and push
the handles right out in front of you.
Point(s) to Remember: It is important during this
exercise to keep your elbows stationary do not move
them up or down as you straighten and bend your arms.
Two Arm Triceps Kickback

Point(s) to Remember: To isolate the muscle it is
important that your elbows do not move up and down.
52
FINISH
ARM EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Kneeling Overhead Triceps Extension

and secure the elastic(s) under your ankles. Now Grip a
Movement: For this exercise keep your chest up and
head straight. With your upper arms perpendicular to
the floor raise the handles over your head and straighten your arms.
One Arm Triceps Kickback

anchor at waist height and attach both ends of the
hand and stand 3 to 4 feet from the door while facing
the door.
Movement: For this exercise keep a slight bend forward in your waist and your back flat. With your upper
arm in line with your body and your elbow stationary,
straighten your arm.
Point(s) to Remember: Do not let your elbow move up
and down during the exercise.
Kneeling Reverse Triceps Extension

elastic(s) to a handle. Now kneel down, facing the door
about 1 foot away from the door and grip a handle in
each hand. Next, turn your palms up.
head straight, chest up and stomach tight. Your upper arms should be perpendicular to the floor, elbows
stationary, and palms facing up. As you pull the handles
down and straighten your arms, your hands should be
shoulders width apart.
Point(s) to Remember: Try to keep your elbows in tight
to your body and stationary at your sides. Do not move
them forward or back.
Overhead Bench Triceps Extension

and sit on the bench 3 to 4 feet away from the door with
back flat and a slight bend in your waist. While keeping
your elbows at shoulder width and forehead height,
push the handles out over your head and straighten
your arm.
53
FINISH
ARM EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Standing One Arm Triceps Extension

and stand on one end of the elastic(s) with the handle
between your legs. While gripping the other handle,
raise the handle until it is behind your head and your
back straight and stomach tight. Now raise the handle
straight above your head, until your arm is almost
totally straight.
Seated Forearm Curl

hand and sit facing the door with your feet 2 to 3 feet
from the door.
Movement: For this exercise keep your chest up, head
straight, knees bent and feet on the floor. Try to set
your arms on your legs so that only your wrists have the
ability to move. Now by only moving your hands, move
the handles forward and back against the resistance.
54
FINISH
BACK EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Forward Lat Extension

Movement: For this exercise use a wide stance and
bend your legs for stability. Keep your back straight, head
straight and chest up. With your arms straight out in front
of you and parallel with the floor, push the handles down
and back, bringing your hands on the top of your thighs.
One Arm Kneeling Lat Pull

elastic(s) to one handle. Now grip the handle with 1 hand
and kneel 1 foot away from the door while facing the door.
Movement: For this exercise kneel down close to the
door and keep your back straight, head straight and chest
up. With a loose grip on the handle, pull down until the
handle is just below your shoulder and your upper arm is
perpendicular to the floor.
Side Lat Extension

elastic(s) to one handle. Now grip the handle and stand with
your side to the door 3 to 4 feet from the door.
Movement: During this exercise keep your head straight,
back straight and stomach tight. With a slight bend in your
arm and your elbow out to the side at shoulder level, pull
your arm down until the handle is by your hip.
Squatted Back Row

anchor at waist height and attach each end of the elastic(s)
to a handle. Now grip a handle in each hand and squat 3 to 4
feet from the door while facing the door.
Movement: During this exercise stay in a squatting
position with your head straight and chest up. With a
relaxed grip on the handles, your arms tight to your body,
and your forearms parallel with the floor, pull the handles
until your hands are by your chest.
muscle, hold the handles with a loose grip.
Reverse Forward Lat Extension

elastic(s) to a handle. Now grip a handle with each hand and
stand 3 to 4 feet from the door while facing the door.
upper arm parallel with the floor. Now pull your arms down
until they are at your sides.
55
FINISH
BACK EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Stability Ball One Arm Back Row

to a handle. Now grip a handle with each hand and sit on
the ball 3 to 4 feet away from the door while facing the door.
straight and chest up. As you pull the handle with each
arm separately, move your hand towards your hip until the
handle is by your side.
Point(s) to Remember: To really isolate the muscle try to
grip the handle lightly.
Stability Ball Forward Lat Extension

elastic(s) to a handle. Now grip a handle in each hand and sit
on the ball 3 to 4 feet from the door while facing the door.
Movement: As you perform this exercise bend slightly
forward at your waist, keep your back flat and head
straight. With your hands shoulders width apart, straight
and higher than your head, push your arms down until
they are perpendicular to the floor.
Laying Floor Back Pullover

anchor at knee height and attach each end of the elastic(s)
to a handle. Now grip a handle in each hand and lay on
the floor with your head 2 to 3 feet from the door and your
body facing away from the door.
Movement: During the exercise keep your elbows frozen
in a slightly bent position. Starting with your hands behind
your head towards the door push the handles towards your
thighs until your hands touch your thighs.
Stability Ball Back Pullover

anchor at chest height and attach each end of the elastic to
a handle. Now grip a handle in each hand and lay on the ball
3 to 4 feet away from the door with your back to the door.
Movement: During this exercise keep your butt down and
head straight. With your arms straight and a few inches
apart bring your arms down from up over your head to
Laying On The Floor Back Row

elastic(s) to a handle. Now lay on the floor with a slight bend
in your knees, your feet touching the door, and your body
facing the door.
Movement: While performing this exercise grip the handles
loosely and pull down until your elbows touch the floor.
56
FINISH
BACK EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Alternating Standing Back Row

to a handle. Now grip a handle in each hand and stand 3 to
4 feet away from the door while facing the door.
Movement: For this exercise use a wide stance, bend your
legs and keep your back and head straight. Now alternate
pulling the handles through a full range of motion to the hip.
Point(s) to Remember: Keep your arms tight to your body
do not flare the elbows outward. Also try to keep your
forearms parallel with the floor.
Stability Ball Reverse Forward Lat Extension

anchor at waist height and attach each end of the elastic to
a handle. Now sit on the ball 3 to 4 feet away from the door
while facing the door.
Movement: For this exercise bend slightly at your waist,
keep your back flat and head straight. With your arms
straight, shoulders width apart and palms facing up pull
the handles down until they are a little past your body.
Seated Floor Alternating Back Row

at the top of the door and attach each end of the elastic(s) to a
handle. Now sit on the floor with your knees slightly bent, feet
touching the door and your body facing the door.
Movement: For this exercise keep your back flat, chest up
and head straight. Pull the handles with one arm at a time
and finish when your hand is by your ribs.
Point(s) to Remember: Try to keep your hands gripped
loosely on the handles.
Standing Close Arm Lat Back Row

your back flat and a slight bend in your knees and waist. As
you pull the handles towards your waist keep your arms in
tight to your body.
Point(s) to Remember: To better isolate the muscle grip
the handles loosely with your hands.
Standing Upper Back Row

Movement: During this exercise keep your back flat
and a slight bend in your knees and waist. Now pull the
handles down until your hands are next to your shoulders.
As you pull against the resistance keep your elbows up at
shoulders height.
57
FINISH
BACK EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Standing Back Row

anchor at waist height and attach each end of the
and stand 3 to 4 feet from the door while facing the
door.
Movement: During this exercise stand straight with
your head straight and chest up. With a relaxed grip on
the handles and your arms tight to your body, pull the
handles until your hands are by your chest.
muscle, hold the handles with a loose grip. Also try to
keep your forearms parallel with the floor.
Kneeling Forward Lat Extension

and kneel 3 to 4 feet away from the door while facing
the door.
Movement: For this exercise keep your back straight
and chest up. With your arms straight out in front of you
and higher than your head, push the handles down until
your hands on the top of your thighs.
Seated Floor Back Row (Legs Straight)

Point(s) to Remember: Try to grip the handles loosely
Bent Over One Arm Row

Set Up: Attach a handle to each end of the elastic(s).
Now stand on the elastic(s) with your front foot and
keep the other foot back. Leave at least 12 inches of
elastic on the inside of the front foot and grab the
handle with the arm opposite the front leg. Grab the
other handle with the inactive arm and place it on the
thigh of the front leg.
head straight and bend your knees and waist. While
keeping your upper arm tight to your body and forearm
perpendicular to the floor pull the handle up until it is
next to your hip.
Point(s) to remember: Keep your arm tight into your
body. As you pull pretend that you are putting a coin in
your back pocket.
58
FINISH
BACK EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Overhead Back Pull

sit on the floor facing the door with legs crossed.
straight and chest up. While keeping a loose grip on the
handles and your forearms perpendicular to the floor, pull
the handles down until your hands are even with your chin.
Point(s) to remember: Try to keep your upper arms and
elbows back so that they are inline with the side of your body.
Seated Floor Two Arm Back Row (legs crossed)

Set up: Secure the elastic(s) to the door with the door
anchor at knee height and attach each end of the elastic(s)
to a handle. Now sit on the floor cross legged 3 to 4 feet
away from the door, facing the door.
Movement: For this exercise keep your back flat, chest up
and head straight. While keeping your arms tight into your
body and forearms parallel with the floor pull both arms
back until your hands are next to your ribs.
Point(s) to remember: Try to keep your hands gripped
loosely on the handles.
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.
Seated Floor Back Extension

sit with your knees slightly bent, feet touching the door,
and your body facing the door.
Movement: During this exercise keep your back flat, head straight
and chest up. Start with your arms straight out in front and then
simply lean back until your shoulder blades touch the floor.
Laying Back Extension

Set Up: Lay on the floor on your stomach and extend your
arms straight over your head with your hands shoulder
width apart.
Movement: While keeping your head inline with your
spine, and your legs straight, raise your chest and thighs
simultaneously 1 to 2 inches off the ground.
Point(s) to remember: Raise your chest off the floor, not
just your arms or neck. Beginner option: raise one arm
along with the opposite leg, then switch. Intermediate
option: only raise your chest without raising the legs.
59
FINISH
CHEST EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
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.
One Arm Chest Press

back to the door.
Movement: For this exercise use a wide stance and bend
your legs. Start with your arm bent, elbow by your side
and palm facing in. Now, in one motion push with one arm
across your body until your arm is straight at chest height
and your palm is facing down.
Standing Two Arm Chest Press (Low)

anchor at the bottom of the door and attach each end of
the elastic(s) to a handle. Now grip a handle in each hand,
face your palms down and stand 3 to 4 feet away from the
door with your back to the door.
Movement: For this exercise stand with one foot in front
and keep your back straight, chest up and head straight.
Now, while holding the handles so that the elastics are
below your wrist, push forward, up and together until your
hands are at eye level.
One Arm Forward Punch

at the top of the door and attach both ends of the elastic(s) to
one handle. Now grip the handle with one hand and stand 3
to 4 feet from the door with your back to the door.
and your hands up by your face. Start with the palm of
your punching arm facing in. Now with the handle in your
hand, punch straight and forward until your arm is almost
straight. As you punch rotate the palm to face the floor.
Forward Punch (Glove)

elastic(s) to one ankle strap. Now secure the ankle strap
around the boxing glove. Stand 3 to 4 feet from the door
and your hands up by your face. Start with the palm of your
punching arm facing in. Punch straight and forward until
your arm is almost straight. As you punch rotate the palm
to face the floor.
60
FINISH
CHEST EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Stability Ball or Chair Two Arm Chest Press

Bench Two Arm Chest Fly

elastic(s) to a handle. Now sit on the bench, stability ball
or chair 3 to 4 feet away from the door, with your back
to the door.
head straight and chest up. Try to keep you elbows
frozen with a slight bend and at shoulder height. Now
bring your arms toward each other until your hands are
touching. On the way back stop your arms when your
elbow is in line with your shoulder.
Point(s) to Remember: If you find that you are
bending your elbows, you can keep your arms straight
during the movement.
Standing One Arm Chest Fly

side to the door.
Standing Two Arm Chest Press (High)

anchor at shoulder level and attach each end of the
and stand 3 to 4 feet away from the door with your back
to the door.
Movement: As you perform this exercise keep your head
straight, chest up and a slight bend forward in your waist.
Now with your elbows up, push the handles forward and
together until your arms are almost straight.
Point(s) to Remember: As you bend your arms back,
stop when your elbow is inline with your shoulder.
61
FINISH
LEG EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Standing Side Shuffle

Movement: During this exercise keep your chest up, head
straight and your legs bent. With your arms straight out
in front of you and your body in a seated squat position,
shuffle with little steps from side to side.
Toe Water Ski Squats

Movement: During this exercise keep your back straight,
chest up and head straight. While keeping your arms out in
front of you and parallel with the floor, squat straight down
while staying up on your toes until your thighs are parallel
with the floor.
One Leg Resisted High Kick

of the elastic(s) to an ankle strap. Place one ankle strap
around your kicking ankle and attach the other to the loop
of the door anchor. Now stand 4 to 5 feet away from the
Movement: Start by standing with your back to the door.
Now simultaneously turn and pivot your non kicking foot
while you kick up and out in front of you.
Resisted Walk In Place

the elastic(s) to an ankle strap. Now secure an ankle strap
around each ankle and stand 3 to 4 feet away from the
Movement: While performing this exercise keep your back
straight, head straight and stomach tight. Now raise one
leg at a time against the resistance.
Point(s) to Remember: As you raise your knee try to
keep your foot forward so that your lower leg is still
perpendicular with the floor.
Two Legged Water Ski Squat

to a handle. Now, grip a handle in each hand and stand 3 to
Movement: As you perform this exercise keep your chest
up, stomach tight and arms straight out, parallel with the
floor. As you squat down try to sit back into your heels
as though you were going to sit down in a chair. Stop
squatting when your thighs are parallel with the floor.
62
FINISH
LEG EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
One Legged Water Ski Squat

elastic(s) to a handle. Now, grip a handle in each hand
the door.
chest up, stomach tight and arms straight out in front.
As you squat down try to sit back into your heels as
though you were going to sit down in a chair. Your nonworking leg should be in front not touching the floor.
Stop squatting when your thigh is parallel with the floor.
Traditional Squat
chest up, and elbows back, stand up against the
resistance until your legs are almost totally straight.
Lunge
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.
elbows back, and chest up raise your body and
straighten your front leg.
Leg Extension
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
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.
63
FINISH
LEG EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Elevated Leg Curl

straps around your ankles and position yourself 3 to 4
feet from the door facing away from the door.
buttocks up and back flat. Now while hands and knees
bend both legs so that heels move toward your buttocks.
your feet and calves as you bend your leg, simply point
your toes.
Elevated Alternating Leg Curl

anchor at the bottom of the door and each end of the
elastic(s) attached to an ankle strap. Now secure the
ankle straps around your ankles and position yourself 3
to 4 feet from the door facing away from the door.
buttocks up and your back flat. Now while on your
hands and knees bend one leg at a time so that your
heel moves toward your buttocks.
your foot and calf as you bend your leg, simply point
your toe.
One Legged Laying Leg Curl

straps around your ankles and lay on the floor 3 to 4 feet
from the door facing away from the door.
buttocks down and your back flat. Now, bend 1 leg at a
time with your heel moving towards your buttocks.
your foot and calf as you bend each leg, simply point
your toe.
Two Legged Laying Leg Curl

of the elastic(s) attached to an ankle strap. Now secure
the ankle straps around your ankles and lay on the floor
3 to 4 feet from the door facing away from the door.
buttocks down and your back flat. Now bend both legs
together with your heels moving toward your buttocks.
your feet and calves as you bend your legs, simply point
your toes.
64
FINISH
LEG EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
One Legged Floor Sitting Up Hamstring Curl

of the elastic(s) to an ankle strap. Now secure an ankle
strap around each ankle and sit 3 to 4 feet away from
the door while facing the door.
chest up and head straight. Simply bend each leg
separately, moving your heel toward your buttock.
Point(s) to Remember: Concentrate on pulling from
your ankle and try not to plant your foot when your leg
is fully bent, this will keep the muscle working.
Chair Two Legged Hamstring Curl

elastic(s) to an ankle strap. Now attach an ankle strap
around each ankle and sit in a chair facing the door
about 3 to 4 feet away from the door.
Movement: During this exercise keep your chest up, head
straight and hold the bottom of the chair for stability. Now
move both feet towards the floor and bend your legs,
while keeping your upper legs firmly on the chair.
Point(s) to Remember: If you find you are tensing your
calves, then you are not isolating the proper muscle. To
correct this simply point your toes.
Hip Extension
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.
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.
Seated Leg Abductor

of the elastic(s) to 1 ankle strap. Now secure the ankle
strap around the ankle of the working leg and sit 3 to
4 feet away from the door with your non working leg
closest to the door.
straight, and stomach tight. As you are moving your leg
from side to side try to keep your leg straight and push
from the ankle.
65
FINISH
LEG EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Standing Leg Abductor

strap around your ankle on your working leg. Stand 3
to 4 feet away from the door with your non working leg
closest to the door. Position a chair so that you can use
it for stability.
head straight, chest up and stomach tight. Now with
your leg straight, push your leg out to the side until it
naturally stops.
Point(s) to Remember: As you are moving your leg
from the ankle.
Standing Leg Adductor

strap around your the ankle of your working leg and
stand 3 to 4 feet away from the door, with your working
leg closest to the door. Position a chair so that you can
use it for stability.
straight, head straight, chest up and stomach tight. As
you are moving your leg from side to side try to keep
your leg straight and push from the ankle.
Seated Leg Adductor

of the elastic to 1 ankle strap. Now secure the ankle strap
around the ankle of the working leg and sit 3 to 4 feet
from the door with your working leg closest to the door.
straight, and stomach tight. As you are moving your leg
from the ankle.
Standing Calf Raise

back to the door.
back straight, head straight and stomach tight. With
your hands set by your shoulders, raise your heels off
the floor until you cannot get any higher on your toes.
66
FINISH
LEG EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Laying Two Legged Hip Flexor

strap around each ankle and lay on the floor 3 to 4 feet
Movement: As you perform this exercise keep your legs
together and try to pull from your ankles. Now simply
bend your legs and bring your knees towards your head.
Laying One Legged Hip Flexor

strap around each ankle and lay on the floor 3 to 4 feet
Movement: As you perform this exercise try to pull
from your ankle. Now simply bend each leg separately
and bring each knee up towards your head.
Front Leg Kick

elastic(s) to an ankle strap. Now secure the ankle strap
around each ankle and stand 3 to 4 feet away from the
door with your back to the door. Place a chair beside
you to use for balance.
back straight, head straight and stomach tight. Also,
keep your working leg straight. Now kick your working
leg forward until it naturally stops.
Point(s) to Remember: Your leg should move forward
and back in a straight line, following the path of the elastic.
Resisted Seated Hip Flexor

of the elastic(s) to an ankle strap, Now sit 3 to 4 feet
away from the door facing the door. Next, attach an
ankle strap to each ankle.
Movement: During this exercise keep your chest up,
head straight and hold the bottom of the chair for
stability. Now raise each leg individually moving your
knee towards your chest. As you lift your leg try to
maintain a 90 degree angle between your thigh and calf.
Point(s) to Remember: As you raise your leg try not to
move your heel towards the chair. That will insure that
you keep a 90 degree angle with your calf and thigh,
therefore isolating the proper muscles.
67
FINISH
SHOULDER EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Front Shoulder Raise

Stability Ball or Chair Shoulder Press

Set Up: While sitting on the physioball or chair secure
your feet on the elastic(s) a little wider than shoulder
width apart.
head straight, back straight and chest up. As you push the
handles up bring your hands together. Stop on the way
down when your upper arm is parallel with the floor.
One Arm Chair Front Shoulder Raise

hand and sit on a chair 3 to 4 feet away from the door
Movement: For this exercise keep your head straight
and chest up. Now with your arm straight raise each
arm separately, stop the movement when your arm is
Upright Rows
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.
Laying Alternating Front Shoulder Raise

and lay on the floor, facing the door with your feet
about 12 inches from the door.
Movement: During this exercise keep a slight bend in
your legs and your arms straight. Start with your hands
on your upper thighs and raise each arm separately until
it is perpendicular to the floor.
68
FINISH
SHOULDER EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Close Grip Forward Shoulder Press

stand 3 to 4 feet away from the door with your back to the
door.
Movement: For this exercise keep your back flat, head
straight, chest up and a slight forward bend in your waist.
As you push the handles, keep your palms facing in and
arms tight into your body. Push out and down until your
arms are straight and your hands are at waist height.
One Arm Behind Back Lateral Raise

Set Up: Secure the elastic(s) to the door with the door anchor at ankle height and attach both ends of the elastic(s)
to one handle. Now grip the handle with the working arm.
Next, stand 3 to 4 feet away from the door with non working arm closest to the door.
back straight, head straight and stomach tight. Starting
with your arm slightly bent and the handle behind your
back, by your tailbone, raise your arm until your upper arm
is parallel with the floor.
Standing Lateral Raise

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.
bent and palms facing in and at your sides, raise your arms
straight out until your elbows are at shoulder height.
Laying Bench Lateral Raise

to a handle. Now grip a handle in each hand and lay on a
bench 3 to 4 feet away from the door, facing the door.
Movement: During this exercise keep your arms inline
with your body and pull against the resistance until your
elbow is even with your shoulder.
Point(s) to Remember: It is important to let your elbows
lead the movement instead of you hands.
Seated Chair Lateral Raise

the elastic(s) to a handle. Now grip a handle in each hand
and sit on a chair 3 to 4 feet away from the door with your
back to the door.
Movement: For this exercise keep your back flat and bend
slightly forward at the waist. Raise both arms together in
line with your body until your elbows are at the same level
as your shoulders.
Point(s) to Remember: As you lift your arms up, your
elbows should be leading instead of your hands.
69
FINISH
SHOULDER EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Standing Door Lateral Raise

back to the door.
back flat and a slight bend in your knees and waist.
Raise both arms together in line with your body until
your elbows are at the same level as your shoulders.
Point(s) to Remember: As you lift your arms up, your
elbows should be leading instead of your hands .
Bent Over Lateral Raise

Set Up: Wrap the elastic(s) twice around your front foot
and attach each end to a handle. Now grip a handle in
each hand.
Movement: For this exercise keep one leg forward,
your knees bent, waist bent and back flat. With a slight
bend in your arms, raise the handles straight up until
your upper arm is parallel with the floor.
Point(s) to Remember: Try to keep your elbows higher
than your hands as you raise your arms.
Laying Side Lateral Raise

hand and lay on your side 3 to 4 feet away from the door
with your feet towards the door.
Movement: During this exercise stabilize your body
with your non working arm and simply move from the
shoulder.
Point(s) to Remember: While keeping your arm
straight and by your hip, raise the handle up until your
One Arm Bent Over Lateral Raise

and stand on the elastic(s) hips width apart. Now place
one of the handles on the floor.
Movement: During this exercise Keep your back flat,
chest up, a slight bend in your waist and one hand on
your leg for stability. With a slight bend in your elbow,
raise your arm out to the side until your elbow is at
shoulder height.
Point(s) to Remember: Try to make sure that your
elbow stays higher than your hands as you lift your arm.
70
FINISH
SHOULDER EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Rear Wide Shoulder Pull

the door.
chest up, head straight and legs slightly bend. With your
arms straight and elbows at shoulder height move the
handles from out in front of your body to directly out to
the side.
Rear Shoulder Pull (Ankle Straps)

elastic(s) to an ankle strap. Now secure an ankle strap
around each wrist and stand 3 to 4 feet away from the
Movement: During this exercise keep your chest up
and head straight. With your elbows at shoulder height
pull straight back until your elbows are in line with your
shoulders and your upper and lower arm are at a 90
degree angle.
Stability Ball or Chair Wide Rear Shoulder Pull

and sit on the ball or chair 3 to 4 feet away from the
head straight and chest up. As you pull back try to keep
your elbows slight bent and at shoulders height.
Point(s) to Remember: To really isolate the muscle try
to grip the handles loosely.
Laying Side Rear Shoulder Pull

of the elastic(s) to one handle. Now grip the handle and
lay on your side facing the door 3 to 4 feet away from
the door.
Movement: During this exercise stabilize your body
with your non working arm and simply move from the
shoulder. While keeping your arm straight and 6 inches
off the floor raise the handle up until your upper arm is
71
FINISH
SHOULDER EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Rotator Cuff One Arm Up Rotation

Rotator Cuff Side Pull

elastic(s) to one handle. Now grip the handle with your
working arm and stand 3 to 4 feet away from the door
non working arm closest to the door.
chest up and stomach tight. With your upper arm
perpendicular to the floor and your lower arm parallel
with the floor, rotate your arm out against the resistance
until it cannot rotate any further.
Bench Rotator Cuff Internal Rotation

elastic(s) to one handle. Now grip the handle and place
your elbow on a bench 3 to 4 feet away from the door
with your side facing the door.
Movement: During this exercise kneel on the floor
and stabilize your body so that your elbow is resting on
the bench at chest height. With your forearm starting
perpendicular to the floor rotate your arm forward until
your forearm is flat against the bench.
Bench Rotator Cuff External Rotation

elastic(s) to one handle. Now grip the handle and place
your elbow on a bench 3 to 4 feet away from the door
with your side facing the door.
Movement: During this exercise kneel on the floor
and stabilize your body so that you elbow is resting on
the bench at chest height. Starting with your forearm
flat against the bench rotate your arm back against the
resistance until your forearm is perpendicular to the floor.
72
FINISH
SHOULDER EXERCISES
EXERCISE DETAILS
MUSCLES WORKED
START
Rotator Cuff Two Arm Up Rotation

the door.
head straight and stomach tight. Your arms should
be straight out in front at shoulder height and palms
facing down. Now pull the handles up and back until
your elbows are in line with your shoulder, your upper
arm is parallel with the floor, and your forearms are
Close grip rear shoulder pull

elastic(s) to a handle.
keep your back straight, head straight and chest up.
As you pull back keep your hands together and your
elbows at shoulder height. Stop pulling back when your
elbows are in line with your shoulders.
Shrugs
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.
73
FINISH

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Small Anywhere Anchor

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Attaching Elastics Components

Using single or multiple elastics

Securing the Door Anchor

2. Go behind the door and thread the loop of the anchor

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Adjustments for height

Additional Band Set Up

Attaching the Ankle Strap

2. Thread the strap through the metal ring

FAMILIARIZE YOURSELF WITH IMPORTANT EXERCISE TERMS

What is D.G.S. anti-snap technology?

How does it work?

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Are D.G.S. bands snap proof?

Strength Band training in various forms has been around

By training at home the average person

The workout offered by a variable resistance system like

You will save, on average, $720 a year by

GENERAL FITNESS BEGINNER PROGRAM

(1) Two Legged Water Ski Squat

(2) Seated Floor Back Row (Legs Straight)

(3) Stability Ball or Chair Two Arm Chest Press

GENERAL FITNESS BEGINNER PROGRAM

(4) Front Shoulder Raise

(5) Kneeling Triceps Extension

(6) Standing Alternating Biceps Curl

(7) Stability Ball or Chair Ab Crunch

GENERAL FITNESS INTERMEDIATE PROGRAM

(1) Traditional Squat

(2) Reverse Forward Lat Extension

(3) Standing One Arm Chest Fly

GENERAL FITNESS INTERMEDIATE PROGRAM

(4) Standing Lateral Raise

(5) Two Arm Triceps Kickback

(6) Standing Biceps Curl (High)

(7) Kneeling Ab Crunch (Handles)

GENERAL FITNESS ADVANCED PROGRAM

(2) Forward Lat Extension

(3) Standing Two Arm Chest Press (Low)

GENERAL FITNESS ADVANCED PROGRAM

(4) Stability Ball or Chair Shoulder Press

(5) Overhead Triceps Extension

(6) Standing One Arm Forward Biceps Curl

For information on wrapping the elastic around your

Movement: While you perform this exercise keep

(7) Standing Ab Twist

CIRCUIT TRAINING PROGRAM

3. BENT OVER ONE