The Tube Routine

 

You can control the difficulty of the exercise by making the band tighter or looser by either stepping on it or moving further away from the anchor point.

How to make a door anchor.

Split Squat

-Chin up, torso upright. Dip back knee to floor. Keep front leg shin perpendicular to the floor. Thighs and butt work.

 

 

thighs and butt

1x15

Single Leg Deadlift

-Stand on one leg and reach in. Stay tight and don't let the opposite foot touch the floor. Good back, butt and hamstring.

 

 

hamstrings, butt and lower back

1x12

Reverse Lunge

-Chin up, torso upright. Quads, hamstrings and glutes.

 

 

 

thighs and butt

1x12

Bench Butt Burn

-Push the hips up high. A set of 15 means 15 reps of all three phases.

 

 

 

thighs and butt

1xmax

Single Leg Calfraise

-Step on a block or step. Raise heel as high as possible, pause, return to start. No bouncing at the bottom. Use both feet to make easier, ad weight to make it tougher.

 

 

calves

1x20

Chest Press

-Split your stance. Keep torso upright and still.

 

 

 

chest

1x15

Row

-Torso upright, pull to lower part of your ribs.

 

 

 

upper back

1x15

Shoulder Press

-Press overhead. Keep butt tight, do not arch back.

 

 

 

shoulders

1x15

Curl

-Keep torso still, abs and butt tight.

 

 

 

 

biceps

1x12

Tricep Extension

-Chin up, elbows high.

 

 

 

 

triceps

1x12

Low Woodchop

-Abs tight, torso tall--rotate 180 degrees.

 

 

 

obliques

1x15

Reverse Crunch

-Keep low back flattened to the floor. Thy to lift hips off the ground at the top of the movement by squeezing the back into the floor. Do not throw legs.

 

 

rectus abdominus

1x20

Pilates Crunch

-Tuck chin in, feet stay on the floor--no jerking.

 

 

 

rectus abdominus

1x20