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Sample Holiday Travel Workout Exercise Instructions:

Bicep Curl with band

Stand tall and place the band under your feet. Grab both handles, palms facing up and elbows close against your waist. Bend your elbows until your hands are at your shoulders with palms facing your shoulder. Return to starting position and repeat. Tip: To make the move easier, place band under only one foot or instead do the above Band Standing Bicep Curl. To make the move more challenging, place your feet further apart on the band.

Tricep Kickback with band

Stand with one leg slightly in front of the other for balance. Bend slightly forward from the torso. Grab each end of a resistance band with each hand. Bend the arm that is opposite side of the forward leg back to about a 90-degree angle. Keep your shoulder relaxed and down. This arm's hand is at your waist. Place the opposite hand on your bent arm's shoulder. Extend your arm straight back keeping your upper arm parallel to the ground and your armpit closed. Return to starting position and repeat. Then perform move on opposite arm.

Lat Pull Down with band

Begin by placing the band over the top of an open door. Grab each end of the band and sit on the floor with back straight. Lean slightly away from the door, arms are straight up. Bend your elbows, squeeze your shoulder blades together as you pull your arms down and slightly out. Return to start position and repeat. Tip: you may need to use your feet to keep the door securely in place.

Front Raise with band

Begin by standing tall, band placed under your feet. Grab one end of the band in your right hand, with hand in front of your thigh. Extend your arm straight out to the front until you reach shoulder-level. Return to start position, repeat and switch arms

Modified push-up

Begin on your knees with your hands placed on the floor, just slightly wider than your chest. Arms are straight, but don't lock the elbows. Your back is straight and your knees are bent with your feet extended off the ground, heals face the ceiling. Bend your elbows and slowly lower your body to the floor. Chest should touch the floor. Do not allow your upper body to move forward, you should only be moving downward. Don't let your back arch, keep it straight throughout the move. Return to start position and repeat.

Squat with band

Start standing tall with band placed under your feet, holding the ends in each hand at shoulder level. Bend knees into a squat position attempting to get upper thighs parallel to the floor. Emphasize pushing hips back as if you are sitting in a chair this will help you keep your knees above your ankles. Make sure your knees do NOT extend forward past your toes. Try to keep your hands at shoulder level Return to starting position.

Abductor lift

Start by lying on one side with lower leg stretched straight out and upper leg raised to about a 90-degree angle. Rotate upper leg slightly so knee and elbow are slightly toward your backside. Lower your upper leg down to meet your lower, stretched out leg. Try to bring your upper leg's heal to your lower leg's ankle. Return to starting position. Tip: Visualize pulling your leg down through mud to increase the resistance.

Hamstring kicks

Begin kneeling on floor with arms bent resting on a chair. Both knees are on floor, back is raised and straight. Extend one leg straight up with flexed foot. When raised, upper thigh is about parallel with floor. Be sure to protect your back by maintaining a straight back. Don't let you back arch. Return to starting position and repeat. Then perform move on opposite leg.


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