Total Body Workout

1199SEIU Resistance Band Total-Body

WORKOUT

3 WORKOUT LEVELS with Foluke Arthurton

Before beginning any exercise program, you should always consult with your physician first. The instructor and advice presented in this video workout should in no way be used as a substitute for medical consultation. The instructor disclaims any liability from and in connection with this program. As with any workout program, if you begin to feel faint, dizzy or have physical discomfort while exercising, you should stop immediately and consult a physician.

These exercises are designed for Beginner, Intermediate and Advanced levels. You should only participate at the level that fits your personal level of fitness. Attempting to perform exercises at a level beyond your abilities could result in injury.

1199SEIU Benefit Funds Resistance Band Total-Body WORKOUT As healthcare workers, we know how important it is to watch our weight, eat right and get regular exercise. But too often many of us are so busy taking care of others that we have little time to exercise. That’s why we are offering the 1199SEIU Benefit Funds Resistance Band Total-Body Workout, illustrated in this booklet and enclosed DVD. If you have 15 to 20 minutes a day, you have time for this fun, energizing, calorie-burning workout. The best part is, you can do it in your own home using your 1199SEIU Benefit Funds resistance band – no gym required!

1199SEIU Benefit Funds fitness coach Foluke Arthurton* created a workout for three fitness levels – Beginner, Intermediate and Advanced – so be sure to choose the level that’s right for you. Remember to wear comfortable clothing and give yourself plenty of space. Keep a bottle of water and a small towel close by while exercising. Try doing the workout three to five times a week. Regular exercise will not only give you more energy, it will give you the confidence to make even more positive changes in your life. *Contracted through Worksite Medical, P.C.

Beginner THE PLAN: 10 to 12 repetitions (“reps”) and 1 to 2 sets of reps for each of the 5 exercises, using your 1199SEIU Benefit Funds resistance band! Exercises 1 to 4 begin with a standard squat position: Lay band on the floor and step onto the middle of it with the balls of your feet – feet parallel, hip-width apart. Grab each end of the band, with even resistance on each arm. Keep knees slightly bent – no farther out than your big toe.

Squats with Biceps Curls WORKS: biceps, quads, gluteus and hamstrings Hold each end of the band with arms at your sides, palms facing your body.

Slowly bend both elbows to curl your hands up to your shoulders. Slowly lower your hands back to your sides.

Exhale to begin the curl, and inhale to lower your arms.

Squats with Triceps Extensions WORKS: triceps, quads, gluteus and hamstrings Bend slightly forward at the waist, keeping your back straight. Hold each end of the band with arms bent in front of you, palms facing each other. Straighten your arms behind you to extend the band behind your back with your elbows behind your ribcage, keeping arms close to your body. Return to the starting position. Inhale to prepare, and exhale to extend your arms behind your body.

Squats with Bent-Elbow Side Arm Raises WORKS: deltoids, quads, gluteus and hamstrings Hold each end of the band with arms at your sides, palms facing your body, thumbs up.

Pull your elbows into the sides of your body. Lift elbows out to the sides to shoulder height, then lower back to the starting position. Inhale to prepare, and exhale to raise your elbows.

Squats with Rows WORKS: triceps, quads, gluteus and hamstrings Bend slightly forward at the waist, keeping your back straight. Hold each end of the band with arms straight in front of you, palms facing down. Bending your elbows, pull your arms behind your ribcage, palms reaching the sides of your chest. Return to the starting position.

Inhale to prepare, and exhale to raise your arms to your chest.

Standing Abdominal Side Bends WORKS: oblique muscles Keep your legs straight and chest up. Hold each end of the band with arms straight at your sides, palms facing your body. Slowly bend at the waist to your right, feeling the stretch in your left side. Keep your back straight and abs flexed. Return to the starting position. Inhale to prepare, and exhale to bend to your side. Complete all reps, then switch sides and repeat.

Now that you’ve mastered all five beginner exercises, check out our special DVD bonus exercise to put them all together!

Intermediate THE PLAN: 12 to 15 repetitions (“reps”) and 2 to 3 sets of reps for each of the 5 exercises, using your 1199SEIU Benefit Funds resistance band! Exercises 1 to 4 begin with a split squat position. Lay band on the floor and step onto the middle of it with the ball of one foot, knee bent no farther than your big toe. Position your rear leg behind the front leg, knee bent and heel raised so you’re resting on the ball of your foot. Grab each end of the band, with even resistance on each arm.

Split Squats with Biceps Curls WORKS: biceps, quads, gluteus and hamstrings Hold each end of the band with arms at your sides, palms facing your body. Slowly bend both elbows to curl your hands up to your shoulders. Slowly lower your hands back to your sides. Exhale to begin the curl, and inhale to lower your arms. Complete all reps, then switch legs and repeat.

Split Squats with Triceps Extensions WORKS: triceps, quads, gluteus and hamstrings Bend slightly forward at the waist, keeping your back straight. Hold each end of the band with arms bent in front of you, palms facing each other. Straighten your arms behind you to extend the band behind your back with your elbows behind your ribcage, keeping arms close to your body. Return to the starting position. Inhale to prepare, and exhale to extend your arms behind your body. Complete all reps, then switch legs and repeat.

Split Squats with BentElbow Side Arm Raises WORKS: deltoids, quads, gluteus and hamstrings Hold each end of the band with arms at your sides, palms facing your body, thumbs up. Pull your elbows into the sides of your body. Lift elbows out to the sides to shoulder height, then lower back to the starting position. Inhale to prepare, and exhale to begin raising your elbows.

Complete all reps, then switch legs and repeat.

Split Squats with Rows WORKS: triceps, quads, gluteus and hamstrings Bend slightly forward at the waist, extending rear leg straight, weight on the ball of your foot. Slightly bend your front leg, keeping your knee behind your big toe. Hold each end of the band with arms straight in front of you, palms facing down. Bending your elbows, pull your arms behind your ribcage, palms reaching the sides of your chest. Return to the starting position. Inhale to prepare, and exhale to raise your arms to your chest. Complete all reps, then switch legs and repeat.

Standing Abdominal Side Bends WORKS: oblique muscles Keep your legs straight and chest up. Step onto the middle of band with the ball of your left foot. Hold both ends of band in your left hand, both arms straight at your sides, palm facing your body. Keeping your back straight, bend at the waist to your right side. Return to the starting position. Inhale to prepare, and exhale to bend to your side.

Complete all reps, then switch sides and repeat.

Now that you’ve mastered all five intermediate exercises, check out our special DVD bonus exercise to put them all together!

Advanced THE PLAN: 15 to 20 repetitions (“reps”) and 2 to 3 sets of reps for each of the 5 exercises, using your 1199SEIU Benefit Funds resistance band! Exercises 1 to 4 begin with a split squat position. Lay band on the floor and step onto the middle of it with the ball of one foot, knee bent no farther than your big toe. Position your rear leg behind the front leg, knee bent and heel raised so you’re resting on the ball of your foot. Grab each end of the band, with even resistance on each arm.

Lunging Split Squats with Biceps Curls WORKS: biceps, quads, gluteus and hamstrings Hold each end of the band with arms at your sides, palms facing your body. Bend both elbows to curl your hands up to your shoulders while bending your front leg and rear leg simultaneously. Rear knee should almost touch the floor. As you lower your hands back to your sides, straighten your legs to return to starting position. Exhale to begin the curl, and inhale to lower your arms.

Complete all reps, then switch legs and repeat.

Lunging Split Squats with Triceps Extensions WORKS: triceps, quads, gluteus and hamstrings Bend slightly forward at the waist, keeping your back straight. Hold each end of the band with arms bent in front of you, palms facing each other. Straighten arms to extend the band behind your back with your elbows behind your ribcage, keeping arms close to your body. As you return your arms to starting position, squat down with both knees. Return to the starting position. Inhale to prepare, exhale to extend your arms behind body, inhale to prepare and exhale to squat down. Complete all reps, then switch legs and repeat.

Lunging Split Squats with Bent-Elbow Side Arm Raises WORKS: deltoids, quads, gluteus and hamstrings Hold each end of the band with arms at your sides, palms facing your body, thumbs up. Pull your elbows into your sides as you squat down with both knees. Lift elbows out to the sides to shoulder height, then lower arms and straighten legs back to the starting position. Inhale to prepare, and exhale to raise your elbows and squat.

Complete all reps, then switch legs and repeat.

Lunging Split Squats with Rows WORKS: triceps, quads, gluteus and hamstrings With band under left ball of your foot, hold band on each side and crisscross band in front of you. Place left hand, palm facing down, on left hip – right arm is straight, palm facing down in front of you. Bend your right elbow, right palm reaching the side of your chest while squatting with both knees.

Return to the starting position. Inhale to prepare, and exhale to raise your arms and squat. Complete all reps, then switch legs and repeat.

Standing Abdominal Side Bends with Leg Lift WORKS: oblique muscles Keep your legs straight and chest up.

Step onto the middle of band with the ball of your left foot. Hold both ends of band in your left hand, arm straight at your side, palm facing your body. Place right palm on the right side of your head, bending at the elbow. Keeping your back straight, bend at the waist to your right while raising your right knee. Return to the starting position. Inhale to prepare, and exhale to bend and raise knee. Complete all reps, then switch sides and repeat.

Now that you’ve mastered all five advanced exercises, check out our special DVD bonus exercise to put them all together!

Glossary

DELTOIDS

BICEPS TRICEPS OBLIQUE GLUTEUS

QUADS HAMSTRINGS

Keep up the good work!

1199SEIU Benefit Funds Resistance Band Total-Body

WORKOUT

330 West 42nd Street New York, NY 10036-6977 (646) 473-9200 SEE THE VIDEO

www.1199SEIUBenefits.org Š JANUARY 2012