POWER BANDS #LEGS #CORE #CARDIO INCREASE MUSCLE POWER IMPROVE FLEXIBILITY BOOST PHYSICAL ENDURANCE MUSCLE RESISTANCE THERAPY

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1 FIT-NATION.COM TRAINING MANUAL POWER BANDS MUSCLE RESISTANCE THERAPY #LEGS #CORE #CARDIO INCREASE MUSCLE POWER IMPROVE FLEXIBILITY BOOST PHYSICAL ENDURANCE

2 POWER BANDS WELCOME MESSAGE Hi & Welcome! I put this ebook together to help you get the most out of your new resistance bands. Now I know that this page is probably not the most exciting one in the guide, and chances are most people will simply skip past it, but I wanted to let those of you who do read it know that more valuable content just like this guide you are about to read is available on our website. In fact, I often update this guide to reflect the latest and most effective exercises and when I do I always upload the latest version to our website. So if you want to stay up to date and learn about even more exercise hints & tips then head over to Plus if you would like to be the first to know about any new exercise guides or videos that we publish the best thing to do is join our Facebook page, To do that simply visit: like our page and you re good to go! We often run free prize giveaways on our Facebook page too and everyone seems to love those! Anyway, enjoy the guide and your new resistance bands! Talk soon, Daniel Little Founder & CEO Fit-Nation.com REMEMBER TO CHECK OUT OUR FREE POWER BAND WORKOUT VIDEOS:

3 POWER BANDS TABLE OF CONTENTS WARNINGS USAGE & CARE INTRO & GUIDELINES LEG SIDE RAISES LEG RAISE MATRIX SIDE SQUAT WALK FRONT SQUAT WALK SQUAT BOUNCES DONKEY KICKS OPEN BRIDGE SINGLE LEG GLUTE PRESS HIGH KNEES MARCH DOGGY LEG RAISE LYING ABDUCTIONS STAR JUMPS SINGLE LEG STEP OUT LEG RAISE & OPEN DANCE STEP JUMP STRIDES JUMPING ABDUCTIONS PUSH UP LEG RAISES PLANK LEG RAISES GOBLIN SQUATS MOUNTAIN CLIMBERS

4 PAGE 1 POWER BANDS WARNINGS WARNING Sport training can result in serious or fatal injury. Risk of injury can be lessened when safe techniques and common sense are practiced. Do not exercise without proper instruction or supervision, or without first consulting your doctor. If you experience any discomfort while using this product, or whilst following any of the exercises in this guide, stop the activity immediately. Always check equipment for worn or damaged parts before use. If any defects are found do not use the product. You must get your doctor s approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your doctor prior to starting this or any other program, or if you have any medical condition or injury that can possibly worsen with physical activity. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. Fit Nation advises readers to take full responsibility for their safety and know their limits before partaking in the exercises in this or any other program. Be sure that your equipment is well-maintained and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises in this book are not intended as a substitute for any exercise routine or treatment or dietary regime that may have been prescribed by your doctor. Don t perform any exercise unless you have been shown the proper technique by a certified fitness trainer or certified strength and conditioning specialist. Always do a warm-up prior to any exercise. See your doctor before starting any exercise or nutrition program. If you are taking any medications, you must talk to your doctor before starting any exercise program, including but not limited to the exercises that follow. If your doctor recommends that you don t use this or any other program, please follow your doctor s advice. OUR BANDS ARE MADE FROM NATURAL LATEX SO PLEASE DO NOT USE THEM IF YOU HAVE A LATEX ALLERGY

5 PAGE 2 POWER BANDS USAGE & CARE Fit-Nation Power Bands recommended. NEVER be left unattended. limitations. resistance bands. guide. Maintenance & Care DO NOT use abrasive or chemical cleaners. temperatures, heat sources or open flames. 3

6 PAGE 3 POWER BANDS INTRO & GUIDELINES Introduction In this exercise guide I introduce you to some of my favourite exercises to use with your Fit-Nation bands with you wherever you go. Always remember to stay within your personal limitations in terms of fitness, it is better to start off slow and steady and work your way up than to injure yourself by trying too hard from the outset. Guidelines Fit-Nation resistance bands are a great tool for muscle resistance therapy. Unlike weights, resistance bands provide a much more gradual tension on your muscles which makes them a great addition to any workout regime, whether that be a home workout or a pro-body builder workout. The reason for this is because resistance bands will allow you to build muscle, tone up AND improve additional aspects of fitness training such as endurance, balance as well as increasing your range of motion and overall flexibility. With our multi-band set you have the choice of how much resistance you want to apply and therefore how intense the exercise will be. Tips Take slow, deep breaths, in and out when exercising Use the band that provides the level of resistance that is right for you Drink plenty of water after your exercise DO NOT USE THESE RESISTANCE BANDS IF YOU HAVE A LATEX ALLERGY.

7 PAGE 4 POWER BANDS INTRO & GUIDELINES To make the guide simple to follow and to avoid it getting too wordy I have summarised each exercises with 4 bullet points. This should make them quick and easy to learn and then on this page I have outlined 3 key points which apply to all of the exercises. So learn the 3 basic principles on this page then move on and try out some of the exercises. - Always engage your core muscles by sucking your stomach in - Try and keep tension on the bands at all times, don t allow them to go slack - For the exercises requiring balance at first you may need to use a chair/wall but this will reduce the workout on your core so try your best to remove this as soon as you can. And that s it, so dive in, get sweaty (in a good way) and remember ENJOY your workouts! Should you have any questions regarding the exercises in this guide then please do not hesitate to contact me personally on my address: daniel@fit-nation.com You may notice that in this guide I focus on exercises for your legs, core and overall endurance. The reason for this are that you may or may not know this but when you train your legs you actually increase your metabolisma which in turn helps you to build and sculpt lean muscle and burn fat too! Plus our bands are designed for these exact exercises, if you re looking for upper body workout then check out the leaflet in the box for a bunch of upper body exercises plus you could also check out the workout videos we have too. Visit fro more details.

PAGE 5 POWER BANDS LEG SIDE RAISES 1 MINUTE PER

KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP

8 PAGE 5 POWER BANDS LEG SIDE RAISES 1 MINUTE PER LEG LIGHT/MEDIUM BAND AROUND ANKLES STAND WITH YOUR LEGS SHOULDER WIDTH APART, THEN RAISE ONE LEG OUT TO THE SIDE AND THEN BACK IN AGAIN, REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

9 PAGE 6 POWER BANDS LEG RAISE MATRIX 1 MINUTE PER LEG LIGHT/MEDIUM BAND AROUND ANKLES STAND WITH YOUR LEGS SHOULDER WIDTH APART, THEN RAISE ONE LEG OUT TO THE FRONT, SIDE, BEHIND & THEN BACK TO THE MIDDLE, THEN REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

COMPLETE 3 STEPS ONE WAY THEN CHANGE DIRECTION & REPEAT KEEP BACK

10 PAGE 7 POWER BANDS SIDE SQUAT WALK 2 MINUTES HEAVY BAND ABOVE KNEES, MEDIUM BAND AROUND ANKLES SQUAT DOWN - SIDE STEP - SQUAT UP - COMPLETE 3 STEPS ONE WAY THEN CHANGE DIRECTION & REPEAT KEEP BACK STRAIGHT & TENSION ON THE BANDS AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

FORWARDS 3 STEPS, THEN BACK 3 STEPS KEEP BACK STRAIGHT &

11 PAGE 8 POWER BANDS FRONT SQUAT WALK 2 MINUTES HEAVY BAND ABOVE KNEES, MEDIUM BAND AROUND ANKLES HALF SQUAT, WALK FORWARDS 3 STEPS, THEN BACK 3 STEPS KEEP BACK STRAIGHT & TENSION ON THE BANDS AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

12 PAGE 9 POWER BANDS SQUAT BOUNCES 1 MINUTE HEAVY BAND ABOVE KNEES, MEDIUM BAND AROUND ANKLES SQUAT DOWN TO 90 DEGREE KNEE BEND, PAUSE FOR 1 SECOND THEN BACK UP KEEP BACK STRAIGHT & TENSION ON THE BANDS AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

13 PAGE 10 POWER BANDS DONKEY KICKS 1 MINUTE PER LEG LIGHT BAND AROUND ONE ANKLE AND THE OTHER FOOT DOWN ON ALL FOURS - KICK LEG UP & BACK THEN SLOWLY BRING IT BACK KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

AND THEN BACK TO SHOULDER WIDTH APART AGAIN KEEP BACK STRAIGHT, LOOK

14 PAGE 11 POWER BANDS OPEN BRIDGE 1 MINUTE MEDIUM/HEAVY BAND ABOVE KNEES BRIDGE WITH FEET SHOULDER WIDTH APART, ARMS BY SIDES - SPREAD KNEES APART AND THEN BACK TO SHOULDER WIDTH APART AGAIN KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

15 PAGE 12 POWER BANDS SINGLE LEG GLUTE PRESS 1 MINUTE PER LEG MEDIUM/HEAVY BAND ABOVE KNEES BRIDGE POSITION WITH ONE LEG RAISED, THRUST HIPS UP AND DOWN KEEP BACK STRAIGHT & TENSION ON THE BANDS AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

16 PAGE 13 POWER BANDS HIGH KNEES MARCH 2 MINUTES LIGHT/MEDIUM BAND AROUND FEET MARCH ON THE SPOT, RAISING ONE KNEE THEN THE OTHER WHILST SWINGING YOUR ARMS KEEP BACK STRAIGHT & TENSION ON THE BANDS AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

- RAISE ONE LEG UP AND TO THE SIDE KEEP BACK STRAIGHT, LOOK STRAIGHT

17 PAGE 14 POWER BANDS DOGGY LEG RAISE 1 MINUTE PER LEG LIGHT/MEDIUM BAND AROUND LOWER LEGS DOWN ON ALL FOURS, HANDS AND LEGS SHOULDER WIDTH APART - RAISE ONE LEG UP AND TO THE SIDE KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BANDS AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

YOUR KNEES APART AND BACK TOGETHER KEEP BACK STRAIGHT, LOOK STRAIGHT

18 PAGE 15 POWER BANDS LYING ABDUCTIONS 1 MINUTE PER LEG MEDIUM/HEAVY BAND ABOVE KNEES LIE ON YOUR SIDE, KNEES BENT & FEET TOGETHER, SPREAD YOUR KNEES APART AND BACK TOGETHER KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

19 PAGE 16 POWER BANDS STAR JUMPS 1 MINUTE LIGHT/MEDIUM BAND AROUND ANKLES STAND WITH YOUR FEET SHOULDER WIDTH APART, JUMP YOUR FEET OUT TO THE SIDES & RAISE YOUR HANDS UP, THEN BACK TO THE START & REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES THIS IS A GREAT CARDIO WORKOUT TOO

20 PAGE 17 POWER BANDS SINGLE LEG STEP OUT 2 MINUTES LIGHT/MEDIUM BAND AROUND ANKLES STAND WITH YOUR FEET SHOULDER WIDTH APART, STEP ONE FOOT OUT THEN BACK IN, CHANGE FOOT & REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES THIS IS A GREAT CARDIO WORKOUT TOO

PAGE 18 POWER BANDS LEG RAISE & OPEN 1 MINUTE PER

DOWN KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP

21 PAGE 18 POWER BANDS LEG RAISE & OPEN 1 MINUTE PER LEG LIGHT/MEDIUM BAND ABOVE KNEES STAND WITH YOUR FEET SHOULDER WIDTH APART, RAISE ONE KNEE UP AND THEN ROTATE THAT LEG AROUND TO THE SIDE, THEN BACK DOWN KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

22 PAGE 19 POWER BANDS DANCE STEP 1 MINUTE PER LEG HEAVY BAND ABOVE KNEES, MEDIUM BAND AROUND ANKLES STAND WITH YOUR FEET SHOULDER WIDTH APART, STEP AND TAP ONE LEG OUT IN FRONT, TO THE SIDE, THEN BEHIND AND BACK TO THE START, REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES THIS IS A GREAT CARDIO WORKOUT TOO

PAGE 20 POWER BANDS JUMP STRIDES 1 MINUTE HEAVY BAND

YOUR FEET SHOULDER WIDTH APART, JUMP ONE FOOT

REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP

23 PAGE 20 POWER BANDS JUMP STRIDES 1 MINUTE HEAVY BAND ABOVE KNEES, MEDIUM BAND AROUND ANKLES STAND WITH YOUR FEET SHOULDER WIDTH APART, JUMP ONE FOOT FORWARDS AND THE OTHER BACK, NO PAUSING JUST REPEAT & REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES THIS IS A GREAT CARDIO WORKOUT TOO

OUTWARDS AND THEN BACK IN, NO PAUSING JUST REPEAT & REPEAT KEEP BACK STRAIGHT,

24 PAGE 21 POWER BANDS JUMPING ABDUCTIONS 1 MINUTE HEAVY BAND ABOVE KNEES, MEDIUM BAND AROUND ANKLES STAND WITH YOUR FEET SHOULDER WIDTH APART, JUMP BOTH FEET OUTWARDS AND THEN BACK IN, NO PAUSING JUST REPEAT & REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES THIS IS A GREAT CARDIO WORKOUT TOO

25 PAGE 22 POWER BANDS PUSH UP LEG RAISES 1 MINUTE PER LEG OR TO FAILURE LIGHT/MEDIUM BAND AROUND ANKLES DOWN IN PRESS UP POSITION, FEET SHOULDER WIDTH APART, RAISE ONE LEG UP, PAUSE FOR ONE SECOND AND THEN BACK DOWN, REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES ADVANCE WITH AN ACTUAL PUSH UP DURING ONE SECOND PAUSE

LEG UP, PAUSE FOR ONE SECOND AND THEN BACK DOWN, REPEAT KEEP BACK STRAIGHT, LOOK

26 PAGE 23 POWER BANDS PLANK LEG RAISES 1 MINUTE PER LEG OR TO FAILURE LIGHT/MEDIUM BAND AROUND ANKLES DOWN IN PLANK POSITION, FEET SHOULDER WIDTH APART, RAISE ONE LEG UP, PAUSE FOR ONE SECOND AND THEN BACK DOWN, REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES THIS IS AN AMAZING CORE WORKOUT

PAGE 24 POWER BANDS GOBLIN SQUATS 2 MINUTES

REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD &

27 PAGE 24 POWER BANDS GOBLIN SQUATS 2 MINUTES MEDIUM/HEAVY BAND BELOW KNEES STAND WITH YOUR FEET SHOULDER WIDTH APART AT 45 DEGREE ANGLES, CROSS YOUR HANDS & PERFORM A SQUAT, THEN BACK UP & REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES FOCUS ON SLOW, STEADY MOVEMENTS

PAGE 25 POWER BANDS MOUNTAIN CLIMBERS 1-2 MINUTES

POSITION, RAISE ONE KNEE UP TO YOUR ELBOW THEN BACK

STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE

28 PAGE 25 POWER BANDS MOUNTAIN CLIMBERS 1-2 MINUTES LIGHT/MEDIUM BAND AROUND FEET DOWN IN PUSH UP POSITION, RAISE ONE KNEE UP TO YOUR ELBOW THEN BACK TO THE START, CHANGE LEG & REPEAT KEEP BACK STRAIGHT, LOOK STRAIGHT AHEAD & KEEP TENSION ON THE BAND AT ALL TIMES THIS IS GREAT FOR YOUR CORE & AS A CARDIO BLAST

29 FIT-NATION.COM TRAINING MANUAL WARNING IMPORTANT: Read all warnings and directions before using this product in order to reduce the risk of injury. Serious or fatal injury can occur. Exercise Programs of any kind present an inherent danger to the participant. Consult your doctor before beginning any exercise program. All fit-nation equipment is intended to be used by adults only in the manner shown/illustrated/described. Anyone under the age of 18 should have constant adult supervision. Always read all warnings and instructions before use. Always use proper techniques and common sense when exercising. Before each use, check your equipment thoroughly for any signs of damage, defect or wear. If any is found, discontinue use immediately and contact Fit-Nation for assistance. This product is not intended for commercial use FN International Limited, UK. All rights reserved. Fit-Nation is a registered trademark. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including, but not limited to, photocopying, recording, or any other information storage and retrieval system, without prior written permission from FN International Limited.

Copyright 2015 HIITBURN.com

Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided