1. Sources:
Hoger, Sharon A. , Hoeger, Werner W.K. Principles and Labs for Fitness and Wellness
Pictures from:
Band Lifting

2. What is Resistance Band Strength Training?
When you use free weights, gravity decides where the weight comes from, so you get more resistance during one part of the movement. With bands, the tension is constant, which makes it feel harder. Bands work much like a cable machine, allowing you to keep constant tension on the muscle.
With weights, you know exactly how much you're lifting. With bands, you can only go by how it feels and the tension on the band. That doesn't mean you're not getting a good workout, though. If you use good form and the right level of tension, your muscle fibers won't know the difference between weights or bands. Plus, bands offer more variety because you can create the resistance from all directions--the side, overhead, below, etc.
Resistance bands are cheaper and more portable than free weights. There are two types of resistance bands: flat bands and tubes. Tubes have handles, so they may be easier for a beginner.

3. How to stand on band
All Resistance band exercises should be performed slowly and under control. Begin with the band at the start of tension which increases as you perform the exercise. To make the exercise more difficult, shorten the section of band you are using to increase the tension over the range of motion.

4. Bicep Curl Partner do Crunches: legs at 90 degree angle
crunch up to knees continue
for 30 seconds
Muscles Developed: Bicep, Brachloaradialis,
brachialis
Name: Standing Biceps Curl Gym Equivalent: Dumbbell Curls/Cable Machine Biceps Curl/EZ Bar Curls
START : Stand on the band with your feet shoulder width apart. Grip a handle in each hand and position your arms at the sides of your body.
FINISH: Bring your hands up to shoulder height while keeping your wrists firm and your elbows bent at your sides. Return to starting position and repeat.

5. TRICEP EXTENSION
Muscle Developed: Triceps, Deltoids, and pectoralis major
Name: Overhead Triceps Extension
Gym Equivalent: Cable Machine/Dumbbell Overhead /Triceps Extension
START Stand on the band with your feet shoulder width apart. For less resistance stand in a split stance. Grasp both handles and bring both hands behind your neck with your elbows pointing upwards.
FINISH Stabilize your core by tightening your midsection, then straighten your arms overhead directly above the shoulders. Try to keep your elbows together throughout the movement. Return to starting position and repeat.
Partner do Plank holds:
Hold plank position for 30 seconds

6. STANDING ROWS
Muscles Developed: Posterior Deltoid, rhomboids, trapezius
Upper Body Exercise: Standing 2 arm back row
Gym Equivalent: Cable/Stationary Machine Back Row/Dumbbell Rows
START Stand with your front foot on the band and back foot behind your body. Grab one handle with the opposite arm of your front leg and rest the other handle on the floor. Keep your back and head straight; bend forward from your waist.
FINISH Pull upwards, keeping your elbow and hand tight to your body until you reach the mid chest. To increase resistance, reduce the distance between your front foot and the handle. Return to starting position and repeat.
Partner do Sits Ups:
Sits up elbows to knees
continue for 30 seconds.

7. SEATED ROW Muscles Developed: Posterior Deltoid, rhomboids, trapezius
Partner do Plank Push Ups:
Start in Plank position go up
to Push Up position
continue for 30 seconds
Upper Body Exercise: Standing 2 arm back row
Gym Equivalent: Cable/Stationary Machine Back Row/Dumbbell Rows
Action: Lifter uses the band like you would a cable row machine at the gym (legs straight out in front of them, with soles of shoes touching). The lifter should band by the handles,

8. DELT RAISES Partner do Bicycle Exercise:
Touch opposite elbow to
opposite knee
Muscles Developed: Deltoid, Triceps, pectoralis major
Shoulder Exercises : Lateral Raise
Gym Equivalent: Dumbbell Raises
START Stand on the band with your feet shoulder width apart. Hold the handles with your arms at the sides of your body, wrists facing in.
FINISH Bring both arms up and away from the sides of your body to shoulder height. Keep your elbows slightly bent throughout the motion. Return to starting position and repeat.

9. SQUATs Muscles Developed: hips, gluteal muscles and quadriceps.
Leg Thigh Exercise : Squats
Gym Equivalent: Barbell / Dumbbell Squats
Partner do Side Plank:
Hold for 30 seconds on
Left forearm
Action Squats Stand on the band with feet shoulder-width apart, keeping tension on the band by holding a half-bicep curl. Lower into a squat, keeping knees behind toes, and pulling on the band to add tension. Return to start and repeat.

10. LUNGES Muscles Developed: hamstrings, gluteal muscles and quadriceps
Leg Thigh : Lunges
Gym Equivalent: Barbell / Dumbbell Lunges
Partner do Side
Plank: Hold for
30 seconds on
Right forearm
START Stand in a split stance and position your front foot on the band and back foot one leg’s length (3-4 feet) behind your body. Hold the handles and position your hands at shoulder height in front of your body.
FINISH Bend both legs and balance on the toe of your back foot as you lower. Keep your back knee above the floor. Ensure that you do not bend your front knee more than 90 degrees or past your front toes. Return to the start and repeat.

11. Push Ups
Muscles Developed: pectorals, triceps Chest Exercise: Resisted Pushup Gym Equivalent: Bench Press
Partner do Russian Twist:
With feet 6 inches off ground alternate touching each side with both
hands
Action of Resisted Pushups Begin on knees or toes and wrap the band over your back, holding onto the ends with both hands flat on the floor. Loop the band to add tension and bend elbows into pushup.

12. SHOULDER PRESS Muscles Developed: Triceps, deltoid, pectoralis major
Partner do
Superman
Exercise:
Hold for 30
seconds
Shoulder Exercises : Seated Shoulder Press
Gym Equivalent: Cable Machine/Dumbbell
Seated Shoulder Press
Action: Place band under ball or stand on band holding handles in both hands. Begin with arms bent in 'goal post', wrists straight and abs in. Contract the shoulders to straighten arms up and lower back down.

13. STANDING LEG LIFT
Muscles Developed: Hip abductors and adductors Leg Exercises : Standing Leg Lifts Gym Equivalent: Abductor/Adductor Machine
Partner do
Scissor Kick
Exercise:
Feet 6 inches off the ground scissor kick for 30
seconds
Start: Stand on the band with the middle of your foot until you feel the band is secure.
Finish: Lift your leg out to the side and come back to standing repeat on opposite side. Keep the stand under control do not let leg swing.

14. Calf Raises Muscles Developed: Gastrocnemius and Soleus
Calf Exercises : Calf Raises
Gym Equivalent: Calf Raises/Seat Calf Machine
Partner do Crunches:
legs at 90 degree angle
crunch up to knees continue
for 30 seconds
Start: Stand on the band with the pad of your foot. Adjust your hand position so that you feel mild tension in the band when you stand with your feet flat on the ground. Depending on the band length and your height, you might hold both arms straight down at your sides or bend your arms, elbows pointing down and hands near your shoulders.
Finish: Point your toes, raising your heels off the floor. Hold this position briefly, then lower your heels back to the floor to complete a repetition.

15. Exit Slip
Side 1 on Note Card (blank side): List 3 advantages/benefits and 3 disadvantages of Resistance Band Training.
Swiss Ball Workout
Medicine Ball Workout
Bosu Ball Workout
Side 2 (lined side)on Notecard: We have participated in several different strength training activities in this class Which was your favorite? Why?
Resistance Band Workout
Dumbbell Workout

16. Advantages/Disadvantages
Cost effective
Portable and can be done almost anywhere
Do not take up a lot of space
You can build a lot of strength and speed without increasing muscle mass
Great for Toning
Adds variety to your workout
Tension is constant not just resistance from gravity
Can improve coordination and balance
Disadvantages
Resistance bands can break after frequent usage
They do not increase muscle mass
Not sure just how much you are lifting