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Beginners
or women who find it difficult to workout with exercise machines
and equipments due to physical limitation, can take up home &
travel training routine. WF team of fitness experts bring you a
complete detailed body workout for women which they can perform at
home or while they travel by making use of resistance bands and their
body.
We
have list two exercises per muscle group, still we recommend doing
only one exercise per muscle group per workout, at first. For example,
when training shoulders, choose either the Lateral Raise (Ex. # H/T-4)
or the Front Shoulder Raise (Ex. # H/T-5), not both. If you choose the
Lateral Raise as your shoulder exercise on Monday, do the Front
Shoulder Raise the next time you work out. Always alternate the
exercises you do for each muscle group; this keeps your muscles
"guessing" and can prevent boredom and frustrating plateaus.
With
a few exceptions, we recommend doing 2-3 sets of 8-15 repetitions
(reps) for each exercise that you do. For example, do the Tricep
Pushdown (Ex. # H/T-8) with your right arm twelve times (reps) and
then switch to the left arm and do a set of 12 reps--this completes
one set of 12 reps. Rest briefly and then do your second set of 12
reps for each arm. Follow this routine 2-3 times a week with at least
one day of rest between workouts for muscle recovery.
You
can vary the resistance (increase or decrease the intensity) by
adjusting your hand position on the Theraband. For example, you can
make the Concentration Curl (Ex. # H/T-17) more difficult by simply
grasping the Theraband closer to your foot, or use a different
resistive strength of Thera-band (R).
On
each set of exercises, you want to do as many reps as you can (this is
called "going to fatigue") while still using good form. If
on your first set of Bent Over Rows (Ex. # H/T-15), you can do 18 reps
before your back muscles become fatigued, on the next set increase the
resistance so that you reach fatigue somewhere between 8-15 reps.
Remember to always adjust the resistance so that it challenges you for
the desired number of reps, which should be between 8-15.
Adjusting
the resistance so that you can do sets of 8-12 reps promotes gains in
muscle strength and tone. Reps of 12-15 promotes improvement in muscle
endurance and tone. We recommend varying the number of reps you do for
each set so that you achieve all three: muscle strength, endurance and
tone. For example, on your first set of the Overhead Tricep Extensions
(Ex. # H/T-7) do 15 reps. On your second set, increase the resistance
slightly and do 12 reps, the third set 10 reps, etc.
Rest
between each set for 30-60 seconds--just enough time so that your
muscles feel recuperated but not "cold". When resting
between sets, you should get a drink of water, and/or stretch the
muscle group you are in the process of training. We strongly recommend
reading our
Flexibility
Training Component and printing out the list of stretches so you
know what stretches to do between sets of each muscle group.
Once
you become comfortable with the Principles and Guidelines of the Women
Fitness Home/Travel Strength Training program and you feel ready for a
more intense/advanced workout, begin Phase 1 of Strength
Training program.
Note:
you will need the use of a health club or home weightlifting
equipment. Good luck and enjoy yourself and the results you will soon
receive!
Note:
Below is the Home Travel workout. Click on those exercises that have
an asterisk (*) behind the exercise name; these are your free Home
Travel exercises. As a WF member, you'll get all the Home Travel
exercise instructions.
MUSCLE
GROUP
|
EX.#
|
EXERCISE
NAME
|
REPS
|
REPS
|
REPS
|
CHEST
|
T1
|
|
12
|
10
|
12
|
T2
|
|
12
|
10
|
12
|
SHOULDERS
|
T3
|
|
12
|
10
|
12
|
T4
|
|
12
|
10
|
12
|
T5
|
|
12
|
10
|
12
|
TRICEPS
|
T6
|
|
12
|
10
|
12
|
T7
|
|
12
|
10
|
12
|
LEGS
|
T8
|
|
12
|
10
|
12
|
T9
|
|
12
|
10
|
12
|
T10
|
|
15
|
15
|
15
|
T11
|
|
15
|
15
|
15
|
BACK
|
T12
|
|
12
|
10
|
12
|
T13
|
|
12
|
10
|
12
|
T14
|
|
12
|
10
|
12
|
BICEPS
|
T15
|
|
12
|
10
|
12
|
T16
|
|
12
|
10
|
12
|
FOREARMS
|
T17
|
|
15
|
15
|
15
|
T18
|
|
15
|
15
|
15
|
ABDOMINALS
|
T19
|
|
Fatigue
|
Fatigue
|
Fatigue
|
T20
|
|
Fatigue
|
Fatigue
|
Fatigue
|
Muscles
worked: Chest
Instructions:
-
Attach
one end of the theraband to something (pole, door jam,
etc.) that is approximately 6-12 inches above your head.
-
Grasp
the other end of the theraband with your right hand and
stand far enough away so that when your arm is extended
there is tension in the theraband.
-
Your
feet should be hip-width apart, your knees slightly bent
and you should be leaning slightly forward.
-
Your
right hand should be at eye level with your elbow bent at
a 45 degree angle, with hand facing in front of you.
-
Pull
your right hand downward in an arch while flexing
(squeezing) your right chest muscle until it is directly
in front of the middle of your chest. Hold this position
for a brief second.
-
Slowly
return to the starting position in a controlled manner.
-
Switch
arms and repeat.
Don'ts:
-
Don't
let your back rotate or move. Keep your back straight and
abdominals tight.
Alternate
exercises:
-
Push-ups,
Bent-Knee Push-Ups
Muscles
worked:
|
Primary:
Shoulders
Secondary: Trapezius
Instructions:
|
-
Stand
with feet hip-width apart.
-
Put
one end of the theraband underneath your right foot. Hold
the other end of the theraband in your right hand.
-
Your
shoulders should be back, chest out, and back straight
with a slight forward lean.
-
With
your palm facing your side and your elbow slightly bent,
raise your hand outward, away from your side until your
hand is slightly above shoulder level.
-
Your
palms should now be facing the floor and you should still
have a slight bend in the elbows.
-
Return
to the starting position in a slow, controlled manner.
-
Switch
hands and repeat.
Don'ts:
-
Don't
swing your hand up and then simply drop your hand down
without resisting the therabands force. Always use slow,
controlled movements.
|
Alternate
exercises:
-
Front
Shoulder Raises (Tb)
|
TRICEP PUSHDOWN (TB)
(#T7)
Muscles
worked: Triceps
Instructions:
|
-
Tie
one end of the theraband to the doorknob on the opposite
side of the door. Place the theraband over the top of the
door and close the door.
-
Grasp
the other end of the theraband, with your palm facing
down, and face the closed door.
-
Your
feet should be hip-width apart and your back straight.
-
Your
elbow should be bent so that your hand starts at chest
height.
-
Your
upper arm (elbow to shoulder) should be stationary, and
perpendicular to the floor at all times.
-
Push
downward until your arm is fully extended.
-
Hold
this position for a second while flexing your tricep.
-
Your
elbow should always remain at your side and your wrist
should be locked straight.
-
Slowly
allow your hand to return to the starting position in a
controlled manner.
-
Switch
arms and repeat.
|
Don'ts:
-
Don't
let your elbows wander away from your body. Keep your
elbow on a "fixed-axis" at your side at all
times.
|
Alternate
exercises:
-
Overhead
Tricep Extension (Tb)
|
Muscles
worked:
|
|
|
Primary:
Quadriceps and Buttocks
Secondary: Hamstrings
|
Instructions:
|
-
Stand
on the middle of the theraband with your left foot, which
should be approximately one foot in front of you.
-
Grasp
the ends of the theraband with each hand. Allow your arms
to extend straight down at your side.
-
Step
directly back with your right foot about six inches.
-
With
your upper body remaining straight and leaning slightly
forward, slowly lower yourself down until your left thigh
is approximately parallel to the floor.
-
Your
right leg should also be bent, with your lower leg (shin)
parallel to the floor. The heel of your trailing foot
(right foot) will raise, but should remain in the same
position.
-
Once
you have completed a set, switch legs and repeat.
|
Don'ts:
-
Don't
let your front knee move farther forward than your front
foot. If this occurs it means your front foot is not
placed far enough in front of your body--move your front
foot an inch or two farther forward.
|
Alternate
exercises:
|
Muscles
worked:
Upper
Back, Lats (Latisimus Dorsi)
|
Instructions:
-
Sit
on floor with legs extended straight in front of you.
-
Place
the middle of the theraband around the middle of your
feet.
-
With
each hand, grasp each end of the theraband.
-
Extend
your arms for a full back stretch.
-
Pull
your hands toward your lower chest, bending your arms and
straightening your back at the same time.
-
Keep
your back upright, and elbows pointing behind you while
squeezing your shoulder blades back together.
-
Return
to the starting position in a slow controlled manner.
|
Don'ts:
-
Don't
lean too far backwards when pulling the theraband to your
chest, your body should end up in an upright position.
|
Alternate
exercises:
-
Bent
Over Rows (Tb), Stiff-Leg Deadlifts (Tb)
|
Muscles
worked: Biceps
|
Instructions:
-
 Stand
on the middle of theraband with feet hip-width apart.
-
Grasp
the ends of the theraband with each hand and let your arms
extend straight down by your sides.
-
Stand
with back straight, knees unlocked, and abdominals tight.
-
Keeping
your elbows close to your body, use your biceps to curl
the theraband up to chest level.
-
Hold
for a second flexing your biceps.
-
Lower
the theraband to the starting position in a slow,
controlled manner.
-
Keep
your wrists straight and elbows at your side throughout
the curl.
|
Don'ts:
|
-
Don't
swing your back or rock your body in an attempt to
complete the exercise.
|
Alternate
exercises:
|
|
|
Muscles
worked: Outer
Forearms and Wrist
Instructions:
|
-
Grasp
the other end of the theraband in your left hand, which
should be hanging over your knee, with your palm facing
down.
-
Your
left forearm should be resting against your thigh.
-
Your
upper body should be upright, but you may lean slightly
into your left leg for comfort, keeping back straight.
-
Reverse-curl
your hand up toward your body as far as possible. Hold for
a brief second flexing your forearms.
-
Return
to the starting position in a slow, controlled manner.
|
Don'ts:
-
Don't
allow your forearm to rise up off your thigh. Your forearm
should be stationary at all times.
|
Alternate
exercises:
|
Muscles
worked:
Upper
and Middle Abdominals
|
Instructions:
-
Lie
flat on your back with your knees bent and your feet
together flat on the floor and about 10-15 inches from
your buttocks.
-
Your
hands should either be crossed on your chest, by your
side, or cupped behind your ears.
-
Without
moving your lower body, curl your upper torso up and in
toward your knees, until your shoulder blades are as high
off the ground as you can get them. Only your shoulder
blades should lift--not your lower back.
-
As
you come to the highest point tighten and flex your
abdominals for a brief second.
-
Slowly
lower yourself back to the starting position.
|
Don'ts:
-
Don't
jerk yourself up to achieve the exercise. Slowly bring
yourself up using your Abdominals only.
-
Don't
let your lower back raise off the floor. Go as far up as
you feel your Abdominals become tight and hold for a brief
second.
-
Don't
move quickly. You must do this exercise very slowly and
resist on the way back.
|
Alternate
exercises:
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