Below is the Home Travel workout. Click on those exercises that have an asterisk
(*) behind the exercise name; these are your free Home Travel exercises. As a WF
member, you'll get all the Home Travel exercise instructions.
Muscles worked: ChestInstructions:
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Attach one end of the theraband to something (pole, door jam, etc.) that is
approximately 6-12 inches above your head.
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Grasp the other end of the theraband with your right hand and stand far enough
away so that when your arm is extended there is tension in the theraband.
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Your feet should be hip-width apart, your knees slightly bent and you should be
leaning slightly forward.
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Your right hand should be at eye level with your elbow bent at a 45 degree
angle, with hand facing in front of you.
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Pull your right hand downward in an arch while flexing (squeezing) your right
chest muscle until it is directly in front of the middle of your chest. Hold
this position for a brief second.
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Slowly return to the starting position in a controlled manner.
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Switch arms and repeat.
Don'ts:
Alternate exercises:
| Muscles worked: |
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Primary: Shoulders
Secondary: Trapezius |
| Instructions: |
- Stand with feet hip-width apart.
- Put one end of the theraband underneath your right foot. Hold the other end of
the theraband in your right hand.
- Your shoulders should be back, chest out, and back straight with a slight
forward lean.
- With your palm facing your side and your elbow slightly bent, raise your hand
outward, away from your side until your hand is slightly above shoulder level.
- Your palms should now be facing the floor and you should still have a slight
bend in the elbows.
- Return to the starting position in a slow, controlled manner.
- Switch hands and repeat.
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| Don'ts: |
- Don't swing your hand up and then simply drop your hand down without resisting
the therabands force. Always use slow, controlled movements.
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| Alternate exercises: |
- Front Shoulder Raises (Tb)
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| Muscles worked: Triceps |
| Instructions: |
- Tie one end of the theraband to the doorknob on the opposite side of the door.
Place the theraband over the top of the door and close the door.
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- Grasp the other end of the theraband, with your palm facing down, and face the
closed door.
- Your feet should be hip-width apart and your back straight.
- Your elbow should be bent so that your hand starts at chest height.
- Your upper arm (elbow to shoulder) should be stationary, and perpendicular to
the floor at all times.
- Push downward until your arm is fully extended.
- Hold this position for a second while flexing your tricep.
- Your elbow should always remain at your side and your wrist should be locked
straight.
- Slowly allow your hand to return to the starting position in a controlled
manner.
- Switch arms and repeat.
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| Don'ts: |
- Don't let your elbows wander away from your body. Keep your elbow on a
"fixed-axis" at your side at all times.
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| Alternate exercises: |
- Overhead Tricep Extension (Tb)
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| Muscles worked: |
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Primary: Quadriceps and Buttocks
Secondary: Hamstrings |
| Instructions: |
- Stand on the middle of the theraband with your left foot, which should be
approximately one foot in front of you.
- Grasp the ends of the theraband with each hand. Allow your arms to extend
straight down at your side.
- Step directly back with your right foot about six inches.
- With your upper body remaining straight and leaning slightly forward, slowly
lower yourself down until your left thigh is approximately parallel to the
floor.
- Your right leg should also be bent, with your lower leg (shin) parallel to the
floor. The heel of your trailing foot (right foot) will raise, but should remain
in the same position.
- Once you have completed a set, switch legs and repeat.
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| Don'ts: |
- Don't let your front knee move farther forward than your front foot. If this
occurs it means your front foot is not placed far enough in front of your
body--move your front foot an inch or two farther forward.
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| Alternate exercises: |
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| Muscles worked: |
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Upper Back, Lats (Latisimus Dorsi) |
| Instructions: |
- Sit on floor with legs extended straight in front of you.
- Place the middle of the theraband around the middle of your feet.
- With each hand, grasp each end of the theraband.
- Extend your arms for a full back stretch.
- Pull your hands toward your lower chest, bending your arms and straightening
your back at the same time.
- Keep your back upright, and elbows pointing behind you while squeezing your
shoulder blades back together.
- Return to the starting position in a slow controlled manner.
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| Don'ts: |
- Don't lean too far backwards when pulling the theraband to your chest, your body
should end up in an upright position.
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| Alternate exercises: |
- Bent Over Rows (Tb), Stiff-Leg Deadlifts (Tb)
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BICEPS
CURL
(Tb) (#T15)
| Muscles worked: Biceps |
| Instructions: |
 Stand
on the middle of theraband with feet hip-width apart. - Grasp the ends of the theraband with each hand and let your arms extend straight
down by your sides.
- Stand with back straight, knees unlocked, and abdominals tight.
- Keeping your elbows close to your body, use your biceps to curl the theraband up
to chest level.
- Hold for a second flexing your biceps.
- Lower the theraband to the starting position in a slow, controlled manner.
- Keep your wrists straight and elbows at your side throughout the curl.
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| Don'ts: |
- Don't swing your back or rock your body in an attempt to complete the exercise.
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| Alternate exercises: |
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| Muscles worked: Outer Forearms and Wrist |
| Instructions: |
- Sit at the end of a bench or chair with your feet hip-width apart.
- Place one end of the theraband underneath your left foot.
- Grasp the other end of the theraband in your left hand, which should be hanging
over your knee, with your palm facing down.
- Your left forearm should be resting against your thigh.
- Your upper body should be upright, but you may lean slightly into your left leg
for comfort, keeping back straight.
- Reverse-curl your hand up toward your body as far as possible. Hold for a brief
second flexing your forearms.
- Return to the starting position in a slow, controlled manner.
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| Don'ts: |
- Don't allow your forearm to rise up off your thigh. Your forearm should be
stationary at all times.
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| Alternate exercises: |
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| Muscles worked: |
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Upper and Middle Abdominals |
| Instructions: |
- Lie flat on your back with your knees bent and your feet together flat on the
floor and about 10-15 inches from your buttocks.
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- Your hands should either be crossed on your chest, by your side, or cupped
behind your ears.
- Without moving your lower body, curl your upper torso up and in toward your
knees, until your shoulder blades are as high off the ground as you can get
them. Only your shoulder blades should lift--not your lower back.
- As you come to the highest point tighten and flex your abdominals for a brief
second.
- Slowly lower yourself back to the starting position.
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| Don'ts: |
- Don't jerk yourself up to achieve the exercise. Slowly bring yourself up using
your Abdominals only.
- Don't let your lower back raise off the floor. Go as far up as you feel your
Abdominals become tight and hold for a brief second.
- Don't move quickly. You must do this exercise very slowly and resist on the way
back.
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| Alternate exercises: |
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