EXCALIBUR FT101 Fox Sports Fitness Resistance Kit - Manual (Page 2)

B
EGINNERS
It is recommended that you start light
and gradually work your way into more
intense workouts.
If the recommended reps for each
exercise is too much, lower the amount
you do.
A
DVANCED
As you increase your strength you may
feel that the recommended workouts are
not enough. Increase the amount of reps if
you feel this way.
W
EEKLY
R
OUTINE
It is recommended that you work out
only 2 or 3 times per week with days in
between to rest your muscles.
S
TRETCHING
It is important to stretch your muscles
before performing any physical activity
including the exercises explained below.
R
ESISTANCE
C
HEST
P
RESS
1. Wrap the band around a sturdy object
such as a light post or tree behind you
at chest level.
2. Begin with the elbows bent to 90
degrees, forearms parallel to the fl oor.
Keep the right arm stationary and reach
the left arm out. Bring the left arm
back and then reach forward with the
right arm.
3. Continue alternating arms for a total
of 10 reps on each side.
O
NE
-A
RM
C
HEST
F
LY
1. Attach the band to a sturdy object
at about shoulder height (standing or
sitting).
2. Hold the handle in your right hand and
wrap the loop around your hand to
increase tension if needed.
3. Keep your arm straight and (elbow
slightly bent) at shoulder level, then
bring the arm in towards the mid-chest.
4. Complete a total of 10 reps with each
arm.
R
ESISTANCE
P
USHUPS
1. Begin on knees and wrap the band
over your back, holding onto the
ends with both hands.
2. Lean over into a pushup position.
3. Loop the band to add tension if
necessary.
L
AT
P
ULLS
1. Begin with your arms straight up
overhead, holding the band towards the
middle. Adjust hands closer to increase
tension.
2. Contract your back and pull the band
out while bringing the elbows towards
the rib cage.
3. Raise your back up and repeat.
R
EAR
D
ELT
F
LY
1. Standing or sitting, hold the band in the
middle, arms straight out in front of
you, hands a few inches apart.
2. Squeeze your shoulder blades together
and pull the band so that your arms are
out to the sides like an airplane.
3. Return to start and repeat, keeping
tension on the band the entire time.
O
NE
-A
RM
R
EAR
F
LIES
1. On your hands and knees, hold one
side of the band in the right hand and
grab the other end with the left hand.
2. Keep the right hand in place as you lift
the left arm straight up to shoulder
level. Lead with your elbow and