RESISTANCE BANDS LEVELS TABLE:
ASSEMBLY
1. Press the two locking
buttons and fit the Pilates/
Yoga Bar parts together.
Be cautious not to pinch
fingers.
2. Twist the two parts in
opposite directions until
they audibly latch into
place.
3. To take the Pilates/Yoga Bar
apart, pull the foam cover
back, press in both locking
buttons and gently pull the
Pilates/Yoga Bar apart.
CARE AND STORAGE
The Pilates/Yoga Bar material is sweat-resistant but
does need to be cleaned periodically for good hygiene
purposes.
• Dampen a clean, soft cloth with water and wipe
down the bar. Do not use any cleaning agents or
detergents.
• Store the equipment away from direct sunlight, in a
dry, climate-controlled area. Do not store in extreme
temperatures or in high humidity.
PREPARATION FOR EXERCISE
• Wear well-fitting, light sports clothing that’s easy to
move in.
• Wear non-slip, soft-sole shoes that won’t damage the
stretch bands.
• Do not work out directly after meals. Wait at least 30
minutes after a meal before you begin.
• Do not exercise if you feel unwell, are ill, tired or any
other factors that would impact focus and balance.
• Always begin slowly, breathing consistently
throughout exercising. Avoid making any sudden
quick movements.
• Concentrate on the exercises you are doing. Do not
allow yourself to be distracted.
• If you experience pain during an exercise, stop
immediately.
EXERCISE 2
Objective:
Shoulder
Muscles
Posture:
Step on the band
with your feet shoulder
width apart. Ensure your
back is straight at all times.
Grip the Pilates/Yoga Bar
from above, keeping hands
together and holding at hip
height.
Exercise:
Slowly pull
the Pilates/Yoga Bar up
towards your chest and
return to the starting
position.
Breathing:
Exhale when you lift your hands and inhale
when you lower them.
Repetition:
15-20 times. Ensure your shoulders are
down throughout the repetitions.
Advanced Modification:
Take a wider stance to increase
band resistance.
EXERCISE 3
Objective:
Triceps
Posture:
Using a secure
chair, sit on the stretch
band.
Grip the Pilates/Yoga Bar
from above and behind
you, keeping your hands
shoulder width apart.
Ensure your back is straight
at all times.
Exercise:
Begin with your arms stretched upwards but
do not fully extend them. Bend your arms backwards
towards your neck, keeping your elbows tucked in.
Breathing:
Exhale when you lift your hands and inhale
when you lower them.
Repetition:
15-20 times. Ensure your shoulders are
down throughout the repetitions.
WARMING UP BEFORE EXERCISE
A 10 minute, full-body warm-up is recommended prior
to exercising.
Only workout within the limits of your fitness level.
• Tilt your head to the side, front, other side, and to
the back. Repeat in both directions.
• Raise, lower and make a circular movement with your
shoulders.
• Make circular movements with your arms.
• Move your chest forwards, back, and to the side.
• Tilt your hips forwards and backwards and swing to
the side.
• Jog in place.
Perform each warmup exercise for 12-30 seconds and
repeat the sequence several times.
**For maximum benefit, it is recommended to stretch for
at least 10 minutes following a workout.
EXERCISE POSITIONS AND INSTRUCTIONS
NOTE: For all of the exercise positions make sure to
place your feet between the markings on the resistance
bands.
EXERCISE 1
Objective:
Biceps
Posture:
Step on the band
with your feet shoulder
width apart.
Ensure your back is straight
at all times.
Grip the Pilates/Yoga Bar
from below with both
hands. Keep your hands
shoulder width apart, hold
the bar at hip height.
Exercise:
Keeping your elbows tucked in, slowly pull
your forearms and hands up towards your chest. Slowly,
lower your hands back to hip height.
Breathing:
Exhale when you lift your hands and inhale
when you lower them.
Repetition:
15-20 times. Ensure your shoulders are
down throughout the repetitions.
Advanced Modification:
Take a wider stance to increase
band resistance.
EXERCISE 4
Objective:
Front Shoulder
Muscles
Posture:
Sit on a secure
chair and step on the
stretch band with your
feet. Grip the Pilates/
Yoga Bar from above and
in front of you, keeping
your hands shoulder width
apart. Ensure your back is
straight at all times.
Exercise:
Slowly pull the Pilates/Yoga Bar up to head
height and then lower.
Breathing:
Exhale when you lift your hands and inhale
when you lower them.
Repetition:
15-20 times. Ensure your shoulders are
down throughout the repetitions. Advanced
Modification:
Lift the Pilates/Yoga Bar above your head
and then lower.
EXERCISE 5
Objective:
Legs and Lower
Back
Posture:
Step on the band
with your feet shoulder
width apart. Grip the
Pilates/Yoga Bar from
above, keeping hands
shoulder width apart.
Exercise:
Lift the bar
behind your head and place
on your shoulders.
With
the weight in your heels
and a flat, straight back,
slowly begin squatting.
Breathing:
Inhale when you straighten, exhale when you
squat.
Repetition:
15-20 times.
Advanced Modification:
Step on the band with your
front foot, bend the front leg into a lunge-squat, repeat
on the other leg.
Color
Level of Resistance
Strength
Yellow
Light
10 Lbs. (4.6 kg)
Red Band
Medium
15 Lbs. (9.0 kg)
Green Band
Heavy
20 Lbs. (13.7 kg)
