workout
7
(A)
(B)
REVERSE FLIES
Option 3
(A) Hold a band straight out
in front of your chest with an
overhand grip. Your arms should
be at roughly shoulder width.
(B) Contract your rear delts
and upper back, and pull the
band apart until your hands are
completely out to the side — your
body should form a big “T.” Keep
your arms up at shoulder height
throughout. They shouldn’t drop.
Slowly bring your arms back in
towards your chest.
Pyramid Sets
involve increasing
the amount of reps
each round until
you reach 15 and
then decreasing the
amount of reps until
you get to 5.
FIRST ROUND
• 5 of every exercise
[# seconds rest]
8
(A)
RUSSIAN TWISTS
(B)
(C)
AB CRUNCHES
26
HACHEALTHCLUB.COM
THIRD ROUND
• 15 of every exercise
[# seconds rest]
FOURTH ROUND
• 10 of every exercise
[# seconds rest]
(A) Sit on your butt and loop a
band around your feet. Lean
back slightly and keep your core
tight. (B) Squeeze your obliques,
contract your biceps, and rotate
to the right side. Touch the
band to the ground at the bottom.
(C) Powerfully pull the band up
and over and touch the ground
on the left side. Continue
to alternate.
9
(A) Secure the band(s) to the
door with the door anchor at the
bottom of the door. You may also
wrap the band around the bottom
of the bed post. Grip the handle
in each hand and lay on the floor
facing away from the door or bed
with your knees bent, and feet
flat on the floor. Lay far enough
away from the door so that the
bands are starting to stretch. (B)
Keep your arms straight, tight
to your body, and your palms
facing down. Raise your body and
crunch up, moving the handles 3
to 4 inches towards your heels.
SECOND ROUND
• 10 of every exercise
[# seconds rest]
FIFTH ROUND
• 5 of every exercise
[# seconds rest]
Full List of Exercises
at a Glance:
Good Mornings
Glute Kickbacks
Push-Ups
Bent-Over Tricep
Kickbacks
Seated Horizontal
Rows
Bicep Curls
Reverse Flies
Russian Twists
Ab Crunches
As you are packing the
swimwear, suntan lotion,
and flip-flops, do not forget
your friend, good ol’ Mister
or Misses Resistance
Band. They would surely
appreciate the change
of scenery, and they can
assist you in maintaining
your fitness goals.
(A)
(B)
To protect your lower back, keep your spine
neutral and pull your belly button to the floor.
Be happy, be healthy, be
safe, and have fun this
Spring and Summer!