Resistance Band Workout Routines

As promised from the prior posting, today we will discuss Resistance Band Workout Routines. Why use Resistance Bands. This question maybe running thru your head right now, so allow me to explain. They are easy to do, the equipment is lightweight and portable and stretching is always a good idea (unless you are injured). So with that in mind let's get started! Resistance Band Workout Routines: When designing your own routines please pair up exercises by muscle group. For beginners try doing 2 sets of 8 to 10 reps. For moderate workouts try doing 2 to 3 sets of 10 to 12 reps. For advanced users try doing 2 to 3 sets of 12 to 15 reps. The exercises: Chest Press, Triceps Kickback, Lunge, Front Raise, Calf Raise, Bent Over Rows, Bicep Curls, and the Rear Fly. Chest Press  - Attach resistance band to a secure object such as a chin up bar or a power tower if you happen to have one. Hold handles in front of shoulders with knuckles facing out....
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Cardio Kickboxing

Today we will go over a fun workout that I introduced to my kids years ago. I refer to it as "Cardio Kickboxing." If this term has been used prior to me coining the phrase then I apologize for not giving credit due, because I was unaware of anyone other than me using it. This workout is so simple and so fun, yet it is to the best of my knowledge never mentioned. This workout is designed for some strength training (legs), lots of cardio and lots of fun! For this to work you will need a punching bag, a power tower (or tower power depending on whom you talk to), a pair of workout gloves, a trampoline or mini trampoline, loose fitting workout pants or shorts, some socks and something to listen to music with. Step 1: hang the punching bag to the top of the tower power Step 2: place the trampoline (mini trampoline fits best) in the middle of the power tower...
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5 day workout

   5 day workout: 5 day workout: You can pick any five days to do this workout in, but I recommend doing five consecutive days then two days rest and then repeat. I recommend of course doing stretching before and after each workout. Stretching could include some cardio if you like. I highly recommend cardio before and after your leg workout (Wednesdays) to help minimize muscle soreness. By doing either variation of this workout you are working each muscle group once a week. Be sure to stay hydrated with water before, during and after each workout. Monday Biceps Tuesday Chest (Please include an Ab workout after weight lifting). Wednesday Legs Thursday Triceps Friday Back and Shoulders   If you want to change it up to avoid boredom try this routing instead:   Monday Triceps Tuesday Back and Shoulders Wednesday Legs Thursday Biceps Friday Chest (Please include an Ab workout after weight lifting)....
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3 Day Workout

Today we will discuss the 3 day workout. This routine is great for anyone who doesn't seem to have the time to stay in shape. If you are always on the go this and the next posting are the workouts for you! How to do this routine: Pick any 3 days in a single week that you can squeeze in about a half hour of time. It doesn't matter if they are 3 days in a row or a day or two in-between workouts to get this done. Day 1: Biceps and Back Day 2: Legs Day 3: Triceps and Chest Advanced: Be sure to change up the order of exercises done on that days workout. Also change the number of sets, reps and amount of weight used after a few weeks of using this routine. Incorporate different exercises into your daily routines. Even more advanced: Change the muscle groups worked on specific days to this routine instead. Day 1:  Biceps and Triceps Day 2: Legs Day 3:  Chest and Back Remember: People stop working out...
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5 Day Workout

5 Day Workout: Today's posting is titled the 5 day workout. You choose which five days you want to do this on during the week, just be sure to do it all in a row. For instance, why not try doing this Monday, Tuesday, Wednesday, Thursday and Friday? The reason for doing this routine five days in a row is so your body can get two back to back days of rest. Trust me after this workout routine you will need to rest for two days before repeating this. I recommend doing this routine for a month or two and then changing to a different routine. Don't worry I will have already posted several other workout routines well in advance of you needing to do a different routine. As always keep hydrated before, during and after working out. Also be sure to stretch before and after your workout, listen to your body and stop if something doesn't quite feel right. Lastly, don't forget...
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Introductory Fitness Routines

Welcome to the much anticipated part 3 of our 3 part series article. So in the recent postings we have covered everything you need except the introductory fitness routines. So let's get started! Keep in mind many more routines will be posted in the future for you that way you can change up your routines to keep from boredom. This workout is designed to be done with a day of rest between the daily routines. It is important to let your body heal from this and any workout routine you do. All workouts are guidelines which means you can follow them exactly or deviate from them as you see fit to allow more recovery time, different order of exercises for the day, etc. Always be mindful of your body and if you need to stop then stop- don't get hurt! We are not licensed fitness instructors or doctors. This blog and all of the ones found here are written by someone...
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Core Exercises

Core exercises: These core exercises are the staples of working out. They are crucial to a successful workout routine for any one who wants to get and stay fit. If you are ever in a pinch for time make these be your workout for the day or at least do one of them with some cardio and stretching. As with any workout it is best to stretch first, then do some cardio to get the heart rate up and get the blood flowing thru your entire body. Always stay hydrated with lots of cold/cool water on hand and then do a light warm-up set before going heavier on the weights (if you plan to go heavy with them). Bench Press This can be done on a flat bench or an incline/decline bench. A flat bench gives you a good overall workout of the pectoral muscles (upper chest). For more specific toning try doing this workout on an incline bench to further focus on...
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Basic Fitness Terminology and Safety Precautions

Basic fitness terminology and safety precautions: For those that missed our postings in June we covered in part 1 of this 3 part posting the importance of working out. Today’s posting was going to be part two of three and cover key exercises to use. While writing this it occurred to me that we need to take a step back and cover something else first. Because of this the next post will be part 2 of 3. Don’t worry part 2 will still come out this month. Read on to learn the basic fitness terminology and safety precautions that you need to know right away. Here is the information you will need to understand to properly work out: Rest: This is the time between sets. Use it to sit down or walk around for a few moments before continuing to workout. This is a good time for a drink of water too. Your body needs rest between sets to recover some so you can safely...
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Workout routines and why they matter

Workout routines and why they matter: Our muscles have to be constantly trained and retrained in order to maintain their level and eventually continue to grow. This is very hard work and takes years to fully develop all of it and just like our brains (which are also muscles) we must continue to use them or our bodies forget how to do things. So for instance if you learn something it is in your short term memory and after lots of repeated use it eventually moves from the short term memory to the long term memory and becomes much easier to recall the information when needed. Well so do the muscles in our arms, legs etc. These muscles also need to be constantly challenge or our ability to lift something heavy or to run fast diminish. Sadly, they diminish rapidly and getting back to that same level takes a lot of time and hard work. The other reason work out routines matter...
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