Serving the Fitness Minded Men & Women of Delray, Boynton and Greenacres

Squat - Place a resistance band on the floor and stand on the band with you feet shoulder width apart. Bend your knees and lower your torso and pick up the resistance band handles. With elbows bent bring the resistance band handles to shoulder level and stand straight up.  Keeping your back straight, slowly lower upper body by bending your knees bringing your upper leg parallel with the floor (inhale as you lower your body). Hold yourself for a count of one while your upper legs are parallel to the floor. Now stand up straight using your quadriceps (leg muscles) to raise the body, extending your legs to the full upright position (exhale while extending your legs). Repeat for 10-15 repetitions and additional sets as conditioning permits.

Leg Extension - Lying on your back or seated in a chair, wrap the resistance band around your lower back (just over your hip bone) with the handles in front of you. Place the handles one over each foot (keep your toes pointed away from you). Begin by bending your knees to 90 degrees (depending on the length of your resistance band you may need to use your hands to hold the band and increase resistance by pulling on the band). As you extend your legs to a straight out or up position for a count of three, exhale. Hold for a count of one just shy of fully extended (don't lock your knees). Now, slowly bend your knees bring your legs back to a 90 degree angle (inhale as you bend your knees). Repeat for 10-15 repetitions and additional sets as conditioning permits.

Hamstring Ball Squeeze - Lying on your back with a resistance ball between your hamstrings (back of upper legs) and calf (back of lower leg) squeeze the resistance ball for a count of three while exhaling. Hold for a count of one and then slowly release the ball without losing grip (control) as you inhale. Repeat for 10-15 repetitions and additional sets as conditioning permits.

Adductor Ball Squeeze (inner thigh) - Seated on a chair or lying on the floor place a resistance ball between your legs with your knees bent at a 90 degree angle. Slowly squeeze your thighs together for a count of three while exhaling. Hold for a count of one and then slowly release the ball without losing grip (control) of the ball as you inhale. Repeat for 10-15 repetitions and additional sets as conditioning permits.

Abductor Resistance Band Extensions (outer thigh) - Place a resistance band on the floor and stand on the band with your feet less than shoulder width apart. Bend over and pick up the resistance band handles. Standing straight up extend your right leg sideways out from your body for a count of three as you exhale. Hold for one count. Now slowly lower your foot back to the starting position while inhaling.  Repeat for 10-15 repetitions on your right side and then 10-15 reps on your left side and additional sets as conditioning permits.

Standing Calf Raise - Place a resistance band on the floor and stand on the band with your feet less than shoulder width apart. Keeping your back straight bend your knees and lower your torso and pick up the resistance band handles. With elbows bent bring the resistance band handles to shoulder level and stand straight up. Standing straight up lift your heels off the floor as you count to three (standing on your tip toes) and exhale. Hold for a count of one. Slowly return your heels to the floor as you inhale.  Repeat for 10-15 repetitions and additional sets as conditioning permits.

Seated Row - Hang a resistance band over an open door handle or any other secure fixed object. Seated and facing the fixed object hold both handles with arms fully extended place palms facing downward, slowly pull elbows toward your torso and rotate palms facing inward and exhale (elbows should be fully retracted and hands are near your mid torso). Hold for a count of one. Slowly return the arms to fully extended as you turn the handles downward and exhale. Repeat for 10-15 repetitions and additional sets as conditioning permits.

Chest Press - Hang a resistance band over an open door handle or any other secure fixed object. Facing away from the fixed object and holding resistance band handles, bend your elbows with arms fully retracted and elbows raised to shoulder level. Push handles straight forward away from your body as you count to three and exhale. Arms should now be fully extended and straight in front of you. Hold for a count of one. Slowly bend elbows and retract arms remembering to keep elbows level with shoulders as you inhale. Repeat for 10-15 repetitions and additional sets as conditioning permits.

Side Lateral Raise -  Place a resistance band on the floor and stand on the band with one foot. Place your other foot behind your front foot and with a comfortable and stable distance between. Bend down and grab the resistance band handles. With palms facing inward and with a slight bend in the elbows and knees raise the resistance band handles until your hands are level with your shoulders. Exhale as you raise the handles. Hold for a count of one. Slowly lower the handle to the start position as you inhale. Repeat for 10-15 repetitions and additional sets as conditioning permits.

Triceps Push Back - Hang a resistance band over an open door handle or any other secure fixed object. Facing the fixed object back away until the arms are extended to 45 degrees from the body (no slack in the resistance band). With elbows slightly bent and stiff pull the handles behind your buttocks as you count to three and exhale. Hold for a count of one. Slowly return to the start position keeping the elbows slightly bent and arms stiff as you inhale. Repeat for 10-15 repetitions and additional sets as conditioning permits.