THE BANDBOOK Let’s band together!
+
ANYTIME ANYWHERE!
CONTENTS 09
About The Authors
13
an Overview of the bandbook
17
How to Use the Resistance Bands
20 21 22 24 27
Your Workouts
29
Design Your Workout Program
32
How to Track Your Progress
37
Fitness Test
40 41 47 78
Workouts
110 111
The Exercise Dictionary
Conditioning Workouts Strength Workouts How to do the Workouts Warming Up & Down
Warm Up and Warm Downs Conditioning Workouts Strength Workouts
How to read the Dictionary
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THE BANDBOOK | 7
YOUR WORKOUTS Welcome to your new best friends! The Bandbook workouts are effective at toning and strengthening your entire body! The Bandbook has 60 workouts that can be completed in just 30 minutes. The workouts use over 90 exercises, so no workout will be the same! The workouts are split into:
Conditioning
strength
easy
x 10
x 10
intermediate
x 10
x 10
hard
x 10
x 10
We have designed different levels of difficulty for a number of reasons: 1. It caters to all levels of fitness, i.e. if you are a beginner, you can rotate on the easy workouts until you are ready to design your personal workout program 2. It is good to mix up the level of your workouts so that you don’t fatigue your body, and conversely, it is good to shock your body with more difficult workouts and 3. We know that sometimes you just don’t feel like training, so, on those days, you can compromise and do an easy workout rather than an intermediate or hard workout.
© Bikini Body Burn Pty Ltd 2016
How do I know how to do the exercises? There is an exercise dictionary at the back of The Bandbook.
We highly recommend that you read through the exercises relevant to each workout in the exercise dictionary before you do the workouts. We have included some suggestions on how to make each exercise easier or harder (where relevant) so that you can adopt an exercise to suit your fitness level.
Where should I start? We have placed the workouts in a specific order for you to complete. The different levels have been carefully blended to ensure that you get the most out of your workouts. On page 29 we have included an entire section on how to design a personal workout program. Follow the guidelines on that page to design a workout program that will help you reach your personal goal.
THE BANDBOOK | 20
Warm down
Target Muscles
wD1
full body
option 1 30s/30s
shoulder stretch
30s/30s
chest stretch
30s/30s
quad wall stretch
30s/30s
hip floor stretch
30s/30s
hamstring floor stretch
© Bikini Body Burn Pty Ltd 2016
45s
cat stretch
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conditioning
workout 1
N/a rest between circuits
Target Muscles
C1
Full Body
Circuit x 3 30:30
Seal Jacks
30:30
Bicycle Crunches
30:30
Mountain Climbers
30:30
Walking Lunges
30:30
High Knee Sprints
30:30
run
30:30
Plank
30:30
Push Ups
30:30
burpees
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60s
rest
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strength
workout 17
90s rest between circuits
Target Muscles
Lower abs, booty, legs
TEMPO: 2-1-2
Circuit ONE x 3
s17
Circuit THREE x 3
20
band overhead squat
40s
wall sit
20
band romanian deadlifts
15
band hamstring curls
Circuit TWO x 3
Circuit FOUR x 3
20
walking lunges
20
calf raises
20
glute raises
20
ab extensions
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THE BANDBOOK | 95
JACK KNIFE SIT UPS
j
Description: 1. Lay down on your back with your legs straight out in front of you with your ankles touching and your arms straight above your head. 2. By contracting through your core, simultaneously raise your torso off the ground and your legs up as high as possible and touch your hands to your toes. 3. Lay back down to complete one rep.
To decrease difficulty: If you are struggling to reach your toes, touch your shins or knees.
To increase difficulty: Keep your feet hovering off the ground the whole time rather than letting them rest on the ground between reps.
Š Bikini Body Burn Pty Ltd 2016
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