1. Bicep Curls

Targets biceps

• Stand with fee shoulder distance apart.
• Keep your elbows close to your body.

2. Tricep Extension

Targets triceps

• Start by holding the tubing in one hand and placing that hand behind your back.
• Now grab the other end of the band with the arm that is over your head.
• Extend the top elbow until your arm is fully extended.
• Return to the starting position and repeat.

3. Seated Row

Targets upper back and lats

• Grasp one end of the band in each hand. Position yourself so there is some tension on the band to start, and there will still be tension when you fully extend your arms forward.
• Extend your arms forward with the palms facing each other, feeling a back stretch.
• Pull straight back, keeping your elbows close to your body, ending the backstroke when your elbows are at  your torso.
• Keep your shoulders relaxed, you will feel your shoulder blades squeezing together in back.
• Keep your back upright and tall. Don’t lean backwards on the backstroke or collapse forward on the forward row.
• Tighten your abs and exhale on the backstroke, inhale on the forward row.

4. Single Lateral Arm Raise

Targets shoulders (delts)

• Hook the resistance band firmly under the arch of your right foot. The length of the band going from your foot to your right arm should be greater than the length on the left side.
• Hold the band in your right hand firmly against the right hip.
• Pull the band up and to the side until your arm is completely level with your shoulder, pointing out to your left.
• Slowly let your left arm and leg back down to their starting positions. Repeat

5. Seated Front Arm Raise

Targets shoulders

• Keep your back upright and tall.
• Grasp one end of the band in each hand. Position yourself so there is some tension on the band to start, and there will still be tension when you fully extend your arms up.
• Pull the band up with both hands, until your arms are level with your shoulders.
• Slowly bring arms back down the floor and repeat.

Stay tuned! More to come!