Tubing Workout
February 14, 2012
Here's a quick tubing workout for ya.
Each exercise I would do 12-15 reps, and for about 2-3 sets.
Standing or seated lat/biceps row.
(loop tubing around a pole or your feet if you are seated with legs stretched out in front of you)
Pull with your back and biceps squeezing and pausing when you have pulled back.
Standing chest press
(facing the opp direction of the last exercise, then press away from your chest)
Standing biceps curl
Loop tubing under one or both feet, then do curls bringing hands up by shoulders...remember to flex the biceps as you reach the top of the movement
Standing tricpes extension
Tubing still looped under foot or feet, the do a Karate like chop towards the back...squeeze or flex those triceps at the end of the movement
Standing shoulder raise
Tubing under one or both feet, arms straight, elbows locked, then swinging hands out and up, stopping at shoulder height. I like to alternate between side and front lifts.
Squats
Stepping on tubing, hands up by chest or shoulders, keep the hands up, then squat up and down
Standing Ab Curl
Looping the tubing around a post, stand away from post, hands above head, arms almost locked, then curl/crunch shoulders down towards waist
Crunch and Reverse Crunch
Laying on your back, place tubing on front of thighs, lock your arms and crunch up... reverse the movement, keep the arms locked but now bring the knees and hips up and towards your head
Standing Side Rotation
Standing with tubing looped around post, arms straight, contract core, and twist away from post
Side Plank with Resistance
Loop the tubing around a post, get in to side plank position, and with your free hand you'll do one arm rows pulling your hand in to your body...all the while trying to keep yourself in a nice and solid side plank position
Enjoy!
