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Backward Lunge

Stand with your torso upright holding two dumbbells in your hands by your sides.

In preparation to step backward, slowly lift one foot off the floor and find your balance on the standing leg. Try not to move the standing foot and maintain balance. Hold this position briefly before stepping backward. The raised foot should land on the toes first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor.

Inhale and lower your upper body down, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put more stress on the knee. Keep your front shin perpendicular to the ground.

Exhale, push up activating your thighs and butt muscles to return to your upright, starting position.. Repeat or change legs.


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Resistance band Squat and press

Stand on the band, hips width apart. Grab a handle in each hand and stand up straight. Contract your abs, bracing your torso. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.

Inhale and start with a squat, flexing the knees and hips to lower your body. Descend as far as possible, maintaining good posture in the spine, hips, and knees.

After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder as you exhale. Repeat.


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Resistance Band Standing Row

Time to work our lats with resistance bands.
Anchor the band at the bottom of the door. Facing the door, grip a handle in each hand and stand 3 to 4 feet away from it. Feet with a wide stance, bend your knees and keep your back and head straight, your chest up, and shoulders backward. Your arms should be straight and pointed up towards the door anchor.
Exhale, gently contract your lats, squeeze your shoulder blades together, and pull the handles back until your hands are right below your chest.
Inhale and gently return to the starting position. Repeat.


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Lying Lateral Shoulder Raise

This is an incredible exercise for working the lateral deltoids. If you have back problems this is ideal because your spine is straight and relaxed.

Anchor your band to the door at your knee height. Grab a handle in each hand and lie on your back, away from the door. Bend your knees and place your feet flat on the floor. Keep your spine straight and your head aligned.

Exhale as you contract your deltoids and move your arms horizontally until your elbows are in line with your shoulders.

Inhale and slowly return to the starting position. Repeat.


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Resistance bands rear deltoid row

This exercise targets the rear shoulder. You want to do this exercise to keep your shoulders balanced.

Anchor your band at the bottom of the door. Grab a handle in each hand, keeping your back straight and knees bent. Your arms should be extended.

Exhale and pull the band towards your chest bringing your elbows out and holding them on for a few seconds squeezing tightly.

Inhale as you go back to the starting position. Repeat.

 


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Resistance bands Push Throughs

A cool exercise for your core!

Anchor your resistance band at the bottom of the door.

Lie on your back with your knees bent, in a crunch position and grab the handles and keep them just above your stomach. Make sure that you’re in a position where the resistance band is straightened out.

Exhale and push the band towards the center of your thighs. As you do that, lift your shoulders and head off the ground. This step is all done in one motion.

Inhale as you return to the original position. Repeat.


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Resistance Bands Preacher Curls

There is an easy way to imitate a preacher curl with resistance bands. You shouldn´t skip preacher curls if you want big biceps.

Anchor the band at the bottom of the door, and sit on your mat, away from the door.

Grab one handle with each hand, and bend your knees 90 degrees. Place your elbows on your shins, keeping your spine straight.

Exhale. Bend your elbows, raising your hands toward the front of your shoulders in a slow and controlled manner. Keep your spine straight and the wrists in neutral position. Do not allow the shoulders to shrug, the back to arch or sway or the elbows to move forward throughout the movement.

Inhale. Straighten the elbows and lower your hands back to your start position.


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Resistance Bands Overhead Triceps Extension

This is a great exercise for your triceps.

Anchor your band at the top of the door. Stand with your back to the door. Grab one handle with each hand and move away from the door until you feel the tension in the band. Lunge forward with one leg. Keep your chest up, back and head straight.

Position your arms so that your hands are at the back of your head, palms facing in, and your elbows facing forward.

Exhale and contract the triceps, extending your elbows, until your hands are at eye level and your arms are straight.

Inhale and gently return to starting position. Repeat.

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Resistance band Shoulder press

The shoulder press is a very commonly used exercise which can be performed with dumbbells, a barbell, band (as shown here), or a resistance machine.

Anchor your band at the bottom of the door.Grip a handle in each hand and stand up straight. Keep your back and head straight, and your chest up.

Bend the elbows and position the hands just above shoulder height.

Exhale and push your hands above your head, straightening the elbows.

Inhale and slowly return to the starting position.

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Standing Biceps Curl Reverse Grip with Resistance Bands

The Reverse Curl works a muscle in the arms that is not particularly visible: the brachialis (located on the lower aspect of the upper arm, just below the bicep muscle). Not being visible often translates into not being important in the eyes of many trainers.

But for the lifter in search of bigger arms, the Reverse Curl is a KEY exercise. Want to know what a well-developed brachialis muscle does? It pushes the peak of the biceps up higher, making for a more dramatic flex and an overall bigger arm!

So if Reverse Curls aren’t a part of your routine, it’s time to take another look at this neglected exercise.

Stand on the band, hips width apart. Grab a handle in each hand and stand up straight. Contract your abs, bracing your torso. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise. Start with your arms straight down with palms facing backward, and elbows tight to your sides.

Exhale. Slowly bend both elbows in a full range movement. Do not allow the elbows to move forward. Keep the palms facing backward and your wrists straight without any bend. Do not allow the shoulders to shrug.

Inhale. Gently straighten the elbows and lower the handles back to your starting position. Repeat.


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