PO R TA B L E G

O S S YM
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BOD

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DYB B L
O S S P O R TA

BRING THE GYM

Enjoy this guide to a basic list

of exercises to get you started!
 FOR THE FOLLOWING
EXERCISES YOU WILL NEED

DOOR ANCHOR BANDS

Click the link below the

HANDLES BAR images to see the video
FACE PULLS
Grasp the handle in an overhand grip (palms
facing the floor) and hold it with your arms fully
extended out in front of you. Pull the handles
towards you, keeping your upper arms parallel
to the floor, so that the handles go either side of
your face. Then return to the starting position,
keeping the tension in the cable.
Add resistance by moving away from the door or
adding another set of bands. https://www.youtube.com/watch?v=mTUVoGPt3gI

LAT PULLDOWN
Stand with one leg forward leaning to the front
and raise both arms putting them next to your
ears. Now, send your elbows to the back while
pulling your shoulder-blades together and
pause. Then return to the starting position,
keeping the tension in the cable and repeat.
Add resistance by moving away from the door or
adding another set of bands. https://www.youtube.com/watch?v=qdOprWN9zNE
FLY
Hold a handle in each hand and step away from the
door while pulling your arms together in front of
you. Your torso should have a small forward bend
from the waist. With a slight bend on your elbows,
extend your arms to the side (straight out at both
sides) in a wide arc until you feel a stretch on your
chest. Keep in mind that the arms and torso should
remain stationary. Return your arms back to the
starting position and repeat.
Add resistance by moving away from the door or
adding another set of bands. https://www.youtube.com/watch?v=l6xp3PfA4bk

REAR DELT FLY

Adjust the handles to the appropriate height by
stepping away from the door. Initiate the
movement by moving your arms back and outward,
keeping your arms straight as you execute the
movement. Pause at the end of the motion before
returning the handles to the start position.
Add resistance by moving away from the door or
adding another set of bands. https://www.youtube.com/watch?v=_80UOFzUv54
WOODCHOPPER
With your feet positioned shoulder width apart grab the
handle with both hands and step away from the door. Your
arms should still be fully extended. In one motion, pull the
handle down and across your body to your front knee while
rotating your torso. Keep your back and arms straight and
core tight while you pivot your back foot and bend your
knees to get a full range of motion. Maintain your stance
and straight arms. Return to the neutral position in a slow
and controlled manner.
Add resistance by moving away from the door or adding
another set of bands. https://www.youtube.com/watch?v=zU5p4NEmzsU

AB CRUNCH
Kneel with your back towards the door, tense
your abs, bring your hands to your shoulders
while holding the handles and keep your back
straight. Next, move your upper body forward to
the floor while squeezing your abs.

DO NOT LET your butt get any close to your feet. https://www.youtube.com/watch?v=HX22aoujA8Y
TRICEP PUSHDOWN
Tuck your elbows in at your sides and position your feet slightly apart.
Inhale. Push down the handles until your elbows are fully extended but
not yet in the straight, locked position. Keep your elbows close to your
body and bend your knees slightly on the pushdown. Resist bending
forward. Try to keep your back as straight as possible as you push down.
As you exhale, return to the starting point using a controlled movement.
Add resistance by moving away from the door or adding more bands.

https://www.youtube.com/watch?v=I5zuj0oTc8E

CHEST PRESS
Holding a handle in each hand position the upper
arm at a 90 degree angle with the shoulder blades
together. This will be your starting position. Keeping
the rest of the body stationary, extend through the
elbows to press the handles forward, drawing them
together in front of you. Pause at the top of the
motion, and return to the starting position.
Add resistance by moving away from the door or
adding another set of bands. https://www.youtube.com/watch?v=RS4TiRYMlT0
BARBELL PRESS
CHEST PRESS VARIATION USING THE BAR.
https://www.youtube.com/watch?v=rWxGR8M83ko

STRAIGHT ARM
Set your feet at shoulder width and keep your elbows locked out the
entire time. Draw your shoulder blades back together and down.
Draw your ribs down, tuck your tailbone under and brace your core.
Step back from the door a bit so that you feel tension on the bands
and your arms are fully extended overhead. You should feel a
stretch on your lats (the muscles along the sides of your back).
Slowly drive your arms down to your sides in an arcing motion with
elbows locked out, so your hands end up in line with your hips.
Reverse the motion slowly to extend your arms again.
Add resistance by moving away from the door or adding another set
of bands. https://www.youtube.com/watch?v=-5pN869W4Bs
 FOR THE FOLLOWING
EXERCISES YOU WILL NEED

https://www.youtube.com/watch?v=h83K0GK-aSE

BASE BANDS
SHRUGS
Bands through 2 and 4, hooked on to the handles.

Stand up straight with your feet at shoulder width as you hold the
handles. Your hands should be a little wider than shoulder width
apart. This will be your starting position. Raise your shoulders up
as far as you can go as you breathe out and hold the contraction
for a second. Refrain from trying to lift the handles by using your
biceps. Slowly return to the starting position as you breathe in.
HANDLES BAR Add resistance by looping through the hooks or adding another
set of bands.
https://www.youtube.com/watch?v=p3PmTkcfLig https://www.youtube.com/watch?v=9bgD7TsPf7E

BARBELL ROW
SINGLE LEG DEADLIFT Bands through 1 and 5, hooked on to 3.

Bands through 2 and 4, hooked on to the handles. Holding the bar (palms facing up), bend your knees slightly and
bring your torso forward, by bending at the waist while keeping
Hold the handles in both hands, hanging to the side. Support the back straight. Make sure that you keep the head up. The bar
yourself standing on one leg. Keeping that knee slightly bent, should hang directly in front of you as your arms hang
perform a stiff-legged deadlift by bending at the hip, extending perpendicular to the floor and your torso. Now, while keeping
your free leg behind you for balance. Continue lowering the the torso stationary, breathe out and lift the bar to you. Keep the
handles until you are parallel to the ground, and then return to elbows close to the body and only use the forearms to hold the
the upright position. weight. At the top contracted position, squeeze the back
Add resistance by playing with the hooks or adding another set muscles and hold for a brief pause.
of bands. Add resistance by playing with the hooks or adding more bands.
 https://www.youtube.com/watch?v=u6UYOGy7t98 https://www.youtube.com/watch?v=svl-SQ2_Yx8

SQUAT FRONT SQUAT

Setting 13, bands through 1 hooked on to 3. Setting 13, bands through 1 hooked on to 3.

Stand on the base, bar over your shoulders and point your toes Stand on the base, hold the bar over your chest and point your
slightly outwards. Tense your abs, look straight ahead and toes slightly outwards. Tense your abs, look straight ahead and
stand tall. Pull your shoulders back with your chest out. Sit back stand tall. Pull your shoulders back with your chest out. Sit back
making sure to move your butt backward while bending your making sure to move your butt backward while bending your
knees. knees.
Add more resistance by changing the setting to 14 and 15 or Add more resistance by changing the setting to 14 and 15 or
adding another set of bands. adding another set of bands.
 https://www.youtube.com/watch?v=K4Tj_GdGolc https://www.youtube.com/watch?v=lnAEb9YD-X0

OVERHEAD TRICEP EXTENSION

HIGH KNEE LUNGE Setting 31, bands through 3 hooked on to 1.

Setting 13, bands through 1 hooked on to 3. Stand in the middle of the base with your feet about shoulder
width apart from each other. Grab the handles and lift them over
Stand with your feet together and put the bar over your your head until both arms are fully extended. Keep your upper
shoulders. Step back with your right leg and bend both knees arms close to your head with elbows tucked in and pointing
until they make a 90 degree angle. Stand back up and as you do forward. Lower the resistance slowly behind your head until your
bring your right knee forward and up till it reaches your chest. forearms touch your biceps. The upper arms should remain
Without putting your right foot back on the ground bring it back stationary and only the forearms should move. Now go back by
for the next repetition. Repeat this motion and then switch legs. using the triceps to raise your hands over your head.
Add more resistance by changing the setting to 14 and 15 or Add more resistance by changing the setting to 41 and 51 or
adding another set of bands. adding another set of bands.
 FOR THE FOLLOWING EXERCISE YOU WILL NEED

BASE BANDS LIMB STRAPS AB WHEEL

https://www.youtube.com/watch?v=lBQCtw17l3k

Turn the base sideways and place both bands through 5 hooked on to 1. Then place the straps in the ab wheel
handles and hook the other end of the bands to the straps.

Hold the ab wheel with both hands and kneel in the middle of the base. Slowly roll the ab wheel straight forward,
stretching your body into a straight position. Go down as far as you can without touching the floor with your body.
Breathe in during this portion of the movement. After a pause at the stretched position, start pulling yourself back as
you breathe out. Go slowly and keep your abs tight at all times. Add more resistance with another set of bands.
DAY
BEGINNER
WORKOUT
DAY 1
Chest and Triceps
Chest Press 3x10
Flys 3x10
Tricep Extensions 3x10
Tricep Pushdown 3x10
Ab Crunches 3x20
Back and Arms
Rows 3x10

DAY 2 Rear Delt Fly 3x20

Woodchopper 3x10
Lat Pulldown3x10
Straight Arm 3x10

Legs and Shoulders

DAY 3 Squats 3x10

High Knee Lunge (each leg) 3x10
Shrugs 3x20

Remember to warm up before

and strech after the workout
IS AS IMPORTANT AS TRAINING

www.clubbodyboss.com