The Foundation Workout
Warm-up is not really necessary for the beginning level. If you can’t do 10 reps, use a lower grade elastic band, or reduce the weight if you’re using dumbbells. If you get to 15 reps without any burning in the muscles, you need more resistance. Go up in weight if you’re using dumbbells or add another elastic band. Wrap the elastic bands around your hands a couple of times to prevent slipping. Keep increasing the resistance until you get slight burning after 15 reps.
Whether you stand on the bands, sit on the bands or have them closed in a door frame, sooner or later they’ll slip. Avoid looking at them directly as you perform the exercise so you won’t get hit in the face.
You can do the groups in any order, but don’t change the matched exercises within the group. Since we are using the Opposition Muscle Training, each pair must be performed together. Use a stop watch to time the rest intervals. You can rest no longer than 30 seconds!
The exercises shown here are for the people using elastic bands or surgical tubing. In most cases the exercises can be done the exact same way using dumbbells.
Biceps Curl
Starting position: Stand on elastic band or tubing with palms facing forward. Knees can be slight flexed to relieve any pressure on lower back. Raise arms toward chin while keeping elbows pointing downward. Return to starting position. After 10-15 reps, GO immediately to Triceps Extension.
Triceps Extension
Starting position: Begin with hands behind your head with elbows pointed upward. Extend the hands toward the ceiling until full extension; then return to the starting position. After 10-15 reps, STOP and rest for 30 seconds. Do this pair of exercises with rest periods 3 times, then go to the next set.
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Overhead press
Starting position: stand or sit on elastic band or tubing, elbows flexed at sides, palms forward. Extend arms overhead until elbows are fully expanded. Return to starting position. After 10-15 reps, GO immediately to Lat Pulldown.
Lat Pulldown
Starting position: insert the elastic band or tubing in door or over beam, kneeling or sitting on feet depending on height of door or length of band. Grasp each end with arms extended overhead. Pull band down toward shoulder maintaining at least a shoulder width between arms and preferably more. Return to starting position. (Note: tie a knot in the center of the elastic band so it won’t slip through and snapped you in the head!) After 10-15 reps, STOP and rest for 30 seconds. Do this pair of exercise with rest periods 3 times, then start the next pair of exercises.
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Lateral Raise
Starting position: stand on elastic bands or tubing with hands at your side, elbows slightly bent with your palms facing backward. Raised arms up and to the side away from your body until your hands reach shoulder level then returned to the starting position. After 10-15 reps, GO immediately to Shoulder Shrug.
Shoulder Shrug
Starting position: stand on elastic band or tubing with hands at side and palms facing backward. Drop shoulders as far as possible while keeping back straight. Try to touch your shoulders to your ears, while squeezing the trapezius muscles as far as you can. Then relax to starting position. After 10-15 reps, stop and rest for 30 seconds. Do this pair of exercises with rest periods 3 times, then start the next pair of exercises.
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Bench press
Starting position: sit in the chair with elastic band or tubing around for back, elbows flexed, and palms facing forward. (The use of the bench is prefer to but when in your home or on a business trip, doing the exercise with a restricted range of motion is better than not doing it at all). Extended arms by pushing away from the body until full extension is reached. Return to starting position. After 10-15 reps, GO immediately to Seated Row.
Seated Row
Starting position: sits on the floor with legs extended and elastic band or tubing around the sole of the feet, palms facing down. Pull back toward chest, trying to touch shoulder blades together. Return to starting position. After 10-15 reps, STOP and rest for 30 seconds. Do this pair of exercises with rest periods three times, then move on to the next pair.
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Legs Press
Starting position lie on your back with knees flexed and the elastic band or tubing across the sole of your feet. Extend the legs while keeping both arms firmly on the floor to maintain balance. Return to starting position. After 10-15 reps, GO immediately to Calf Raise.
Calf Raise
Starting position: stand on the elastic bands or tubing holding onto the ends with palms facing backward. Raise up on your tiptoes as high as you can. Returned slowly to starting position. You may stand on a 2- inch block of wood to increase the stretch of the starting position, but be sure it is firmly attached and that you can maintain your balance.
After 10-15 reps, STOP and rest for 30 second. Do this pair of exercises with the rest periods 3 times then start the next pair.
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Abdominal curl
Starting position: lie on your back with legs elevated on chair and arms across your chest or by your sides. Contract abdominals and lift shoulders off floor. Return to beginning position. Use your abs to perform this exercise – not momentum. After 10-15 reps, GO immediately to Modified Leg Lift.
Modified Legs Lift
Starting position: arms at side, knees flexed, head flat. Lift legs using lower abdominal muscles. Again, use abs and don’t rock. Return to beginning position. After 10-15 reps, stop and rest for 30 seconds. Does this pair of exercises with rest period one more time.
You are done. Mission accomplished.
May 23 2008 05:06 pm | exercise
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