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Home and Travel Workout

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17

Home and Travel
This workout is designed to be done at home or on the road with nothing more than your bodyweight and Theraband. Theraband is very inexpensive and easily obtainable and very portable. Never leave home without it.
Exercise Manual-Notes (if any)
Chest Fly with Tubing
1) Secure door strap waist height.
2) Stand with feet shoulder width apart, knees slightly bent, facing away from the attachment point. You may put one foot in front of the other (staggered stance) for increased stability.
3) Start position: Grasp each handle and position hands wider than shoulder width with palms facing each other (neutral grip). Elbows should be slightly bent and behind the body.
4) Begin by moving arms in an arcing motion to join hands at chest level.
5) Return to start position.


Trainer's comments:
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Trainer's comments:
If you cannot do regular pushups, substitute bent knee pushups (keep your knees on the floor and do the pushup)
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Front Raise with Band
1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with an overhand grip (palms down) and shoulder width apart. Arms should hang down at sides with elbows slightly bent.
3) Raise handles to front of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.


Trainer's comments:
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Lateral raise with tubing
1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
3) Raise handles to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.


Trainer's comments:
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Seated Upright Row with Band
1. Start by sitting on a bench with the band secured under your feet or the bench.
2. Raise the band up by pulling with your hands up towards your shoulders.
3. During the movement keep your elbows higher than your hands or try to lead the movement with your elbows.
4. Return to the starting position and repeat.

Trainer's comments:
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Tricep Pressdown
1) Secure door strap overhead at top of door.
2) Stand approximately 2-3 feet away from attachment point with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability.
3) Start position: Grasp handles with shoulder width or medium overhand grip (palms down). Lower handles to chest level so that elbows are bent at 90°.
4) Keeping shoulders stabilized and elbows close to sides, extend arm and lower bar to hip level.
5) Return to start position.
6) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.


Trainer's comments:
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Standing Overhead Tricep Extension with band
1. Start by holding the tubing in one hand and placing that hand behind your back.
2. Now grab the other end of the band with the arm that is over your head.
3. Extend the top elbow until your arm is fully extended.
4. Return to the starting position and repeat for the prescribed repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.

Trainer's comments:
If your shoulders are not strong enough to provide enough resistance for your legs, then try holding the bands in a palm up fashion (like you would do a regular squat) near your shoulders.
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4 12   
5    
  
Stationary Lunge with Fit Band
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place fit band under front foot and hold the other end with your hands.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position.

Trainer's comments:
Do 12 on each leg.
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Standing calf stretch
1. Start by placing your heels off the edge of a step or ledge.
2. Hold onto something if you need balance.
3. Relax and let your heels drop towards the floor until a stretch is felt in your calves.
4. Hold this position for the suggested number of seconds.

Trainer's comments:
Sets Reps Weight/
Resistance
1 to failure   
2 to failure   
3 to failure   
4    
5    
  
Tibia Plate Raise
1. Start by placing your heel on a raised block, and lay the edge of a weighted plate over your foot.
2. Proceed to lift and lower the plate by flexing at the ankle, bringing the front of your foot as high as possible, then lowering it to the floor.
3. Repeat with the other foot.



Trainer's comments:
Sets Reps Weight/
Resistance
1 15   
2 15   
3 15   
4    
5    
  
Bentover Band Row
1. Start by standing on the band with both feet and grabbing each end with your hands.
2. Bend forward to about a 45 degree angle keeping your back flat.
3. Row the bands up towards your waist and let your elbows point towards the ceiling.
4. Return to the starting position and repeat.

Trainer's comments:
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Standing Row with bands
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull.
4. Keep your elbows close to the body and return to the starting position and repeat.

Trainer's comments:
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Straight Back - Stiff Leg Deadlift
1) Stand with feet hip width apart with knees slightly bent (at 20°).
2) Start position: Grasp bar with overhand grip hip width apart. Back should be straight in a neutral position.
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4) Return to start position.
Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Trainer's comments:
Instead of the barbell, step on the band and then stand up.
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Bicep Curl
1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


Trainer's comments:
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Seated Alt Band Curl on Bench
1. Start by sitting on a bench or chair with your band secured under your feet.
2. Curl one hand up with your palm up until it reaches shoulder height.
3. Return to the starting position and repeat with the other arm.
4. Alternate this movement back and forth until the repetitions have been completed.

Trainer's comments:
Sets Reps Weight/
Resistance
1 12   
2 12   
3 12   
4    
5    
  
Seated Reverse Cable Curl
1) Grasp cable handle. Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.
2) Hands and wrists should be off the thighs or table (as shown).
3) Raise the weight by extending at the wrist.
4) Lower the weight and repeat as prescribed.
5) Remember to keep the forearms flat and supported on the thighs or bench throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement.


Trainer's comments:
Sets Reps Weight/
Resistance
1 15   
2 15   
3 15   
4    
5    
  
Seated Cable Wrist Curl
1) Grasp cable handle. Sit in upright position and rest forearms on corresponding thighs with the palms facing up or rest forearms on a flat bench or training table.
2) Hands and wrists should be off the thighs or table (as shown).
3) Raise the weight by flexing at the wrist.
4) Lower the weight and repeat as prescribed.


Trainer's comments:
Sets Reps Weight/
Resistance
1 15   
2 15   
3 15   
4    
5    
  
Crunch
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
Sets Reps Weight/
Resistance
1 to failure   
2 to failure   
3 to failure   
4    
5    
  
Supine Double Leg Raise
1. Start by lying on your back and a slight bend in your knees.
2. Raise your legs to a perpendicular position to the floor. This is your starting position.
3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor.
4. Raise your legs back up to the starting position and repeat.
5. Only lower your legs as far as your abs have enough strength for.

Trainer's comments:
Sets Reps Weight/
Resistance
1 to failure   
2 to failure   
3 to failure   
4    
5    
  
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