As Featured on "Get Fit with FOX 2" :: January 30, 2006

Body By Jenn’s
“No Excuses Workout”

Anyone can fit a 20-minute ‘no excuses’ workout in to their day. Using resistive bands supplemented with cardio routines, you can increase your calories burned and increase your energy. Resistive bands help build up strength and muscle mass; they are a great alternative to hand weights with better advantages. Resistive bands are easy to use, offer a variety of exercises, and cost less money than expensive machines or hand weights.

Be sure to sign up for our newsletter to receive 3 additional weekly cardio workouts utilizing resistive bands. You will also get tips on other resistive band exercises designed toward stretching, balance, toning, strength training, and therapy.

There are two types of resistive bands:

1. Thera-Bands: a type of resistive band that are color coded to designate resistance levels. These bands help to improve muscle strength, use a full range of motion and use muscle groups even the expensive machines do not target.

The bands come in a variety of colors and thickness to help you reach your fitness goals and needs:

Yellow-Thin is comparable to 2.5 lbs
Red-Medium is comparable to 4.5 lbs
Green-Heavy is comparable to 5.0 lbs
Blue-Extra heavy is comparable to 7.5 lbs
Black-Special heavy is comparable to 9.0 lbs
Silver-Super heavy is comparable to 15.0 lbs

For more information on Thera-Bands products visit http://www.thera-band.com/resistive.html

2. Spri-Xertube: this resistance tube offers a variety of levels to work with. It allows for isolation of muscle groups while offering a full range of motion. The Xertube also has a handle for griping, unlike the Thera-band. These tubes come in different colors to designate resistance levels:

Yellow-Very Light Resistance
Green-Light Resistance
Red-Medium Resistance
Blue-Heavy Resistance
Purple-Ultra Heavy Resistance

For more product information on Spri-Xertube visit their website at http://www.spriproducts.com

Using Thera-bands and/or Xertubes offers a safer workout, by not allowing you to swing your arms with the momentum as you would with hand weights. The tubes also allow you to work through the full range of motion and it is easier on your joints. Not only are these bands safe and effective, but they are relatively inexpensive and easy to carry around with you wherever you go!

When you work out with the resistance tubing do 2 minutes of cardio strength training movement- then switch it up and do 2 minutes of basic cardio movement. For example, you could do 2 minutes of miltary overhead presses with a squat and then switch it up and do 2 minutes on a step! Basic cardio exercises include step, Bosu ball, stairs, marching in place, or running in place.

To see results, you need to ensure that you are training within the range of your Target Heart Rate Zone. You can calculate your range with the following easy calculations:

Low end of target heart rate zone= (220-age) * 0.75
High end of target heart rate zone = (220-age) * 0.85

Definitions of proper stance:

Moderate Stance: Stand with legs slightly less than shoulder-width apart
Staggered Stance: Stand with legs slightly less than shoulder-width apart with one foot approximately a foot in front of the other
Wide Stance: Stand with legs slightly more than shoulder-width apart

Below are several exercises to do using the resistance bands.

FRONT RAISE
	Stand with one leg about 1⁄2 foot or 1 foot in front of the other, place the tubing under arch of foot, and slightly bend your knees. Grasp handles, palms facing the floor and arms extended directly under shoulders.
	Lift arms up and forward. Keep writs firm and elbows soft, return to start position and repeat.
CHEST FLY
	Stand in a staggered stance, place tubing under arch of foot, and slightly bend knees. Grasp handle and position arms in a 90degree angel at sides of body with palms facing up.
	Raise arms up and together. Squeeze pectorals by touching forearms together at mid-chest height. Keep elbows bent throughout exercise. Palms and hands end facing head at eye level. Upper and lower arms for 90 degree angles.
LUNGE
	Stand in a staggered stance and position one foot on tubing and the other leg slightly behind the body. Grasp handles and position at shoulder height in from of the body.
	Take a drop step back and land of ball of foot. Bend knees and lower to form a 90 degree angle with upper and lower portion of each leg. Keep shoulder blades squeezed together, head and chest forward. The forward knee should not extend beyond the toes, push back up to start and repeat.
LEG ABDUCTION
	Stand with legs in moderate stance, tubing under arch of both feet.
	Grip and cross handles so to make an X with the tubing but keep arms at side.
	Curl your arms slightly and push your leg out to the side as seen in the picture. Bring your leg back to starting position and repeat on other side.
MILITARY PRESS
	Stand in a wide stance, tubing under arch of both feet, gripping the handles raise arms to shoulder height as shown in the picture.
	Squat down to a semi-seated position; push your arms up and over your head as shown in the picture.

Note: Remember with these and all other exercises, if it has been a while since you were exercising, it is recommended that you check with a health care provider before starting. Add additional effort, time and resistance as you progress. Always stop if you are in pain.

Body By Jenn’s “No Excuses Workout”

Body By Jenn’s
“No Excuses Workout”