So you're the proud new owner of a set of GoodBands but dont know where to start.
Dont worry our movement experts have got you sorted.
They've picked out some movements and put together a simple routine using the GoodBands as our primary piece of equipment.
If you're ready to go lets start...
Before we start the workout routine we need to warm up our muscles so grab a GoodBand of a manageable resistance and lets get stretching
Perform each stretch for 20-30 seconds to warm up the muscles and prevent injury before you start exercising.
We recommend The Green GoodBand for these stretches
Can be performed either sitting down or standing
Take the band between your hand and pull apart until you feel a stretch in your upper chest
Hold position for 20-30s
Performed seated
Take the resistance band and place over your feet with knees bent and while holding the opposite end scoot backward until you feel a stretch in the back of legs
Hold for 20-30s
Now we move onto the upper body muscles so your arms, chest and shoulders.
Were keeping it simple with four staple movements: The Chest press, Tricep extension, Bicep curl and Over head shoulder press.
Perform each exercise for 8-12 repetitions and do that 3-4 times over for each movement.
Make sure to grab a band with a suitable resistance that will allow you to make it through the sets and repetitions
Best performed lying down but can be performed standing as well
Loop band behind back holding each end. Then push straight up.
Can be performed either standing or kneeling down
With one end of the band under your foot or knee take the other end in your hand on the same side, bend slightly forward and push your arm backwards and then repeat.
Performed standing up or kneeling
Fold the band in half and stand on the middle section. Take the opposite ends in your hands and flex your elbows to bring your forearms towards your chest and then lower them down.
Performed either sitting down or standing.
For the standing version of this movement, stand on the band and with the other end in your hands push directly up above your head. Lower arms back to shoulder level and repeat.
Now its time to work out those legs.
We're going to go through a very simple lower body routine that will make sure to exercise all those large muscles in your legs.
Were going to do a variation of the Classic squat, Lunge and Deadlift that all use resistance bands to add to the difficulty and really work out those key muscles.
Again we're going to want to aim for 8-12 reps of each exercise for 3-4 sets, so make sure to pick a resistance band that allows you to do so
Performed standing up.
Take one side of the resistance band in either hand and step on the middle. Bend down keeping the back straight, and then return to standing position.
Performed standing.
With the resistance band either looped behind the neck or held in font of you, squat down to a comfortable position and then return to standing
Performed standing.
Stand in the middle of the band and loop the band around your neck. Then lunge forward and then repeat.
Contrary to popular belief your core consists of more than just your abs and does more than just look good on a beach.
A solid core is key in helping you with most exercises and movements you will do both inside and outside of your workout.
So focusing on the core is key because all movements start from a strong core.
Again we're going to go through a few classic core exercises modified to use the resistance band: Crunches, Cable chop and the Pallof Press
Again treat the core like you would your other muscle groups and aim to complete each exercise for 8-12 repetitions, 3-4 times over but again feel free to scale this up or down depending on ability.
We would recommend The Green GoodBand for these set of exercise
Performed sitting down.
With legs outstretched loop the band over the end of your feet. Holding the other end start to perform an abdominal crunch motion.
Performed either standing or kneeling down.
Tie or wedge one end of the band at chest height and then taking the other end walk sideways away until you feel some rotational resistance. With a wide stance push the band way from your chest hold and then return hands to chest and repeat motion for 1 rep
Performed standing.
Tie or wedge one end of the band low to the ground. Taking the other end in hand, with outstretched arms turn your body from a low to high position and back again.
That's it's workout done, so pat yourself on the back and say well done for showing up and taking the time to take care about your health.
Every workout should include a simple cool down and ours is no different.
Here at GoodMovement we enjoy ending each workout with a short meditation.
Use this time to reflect and check in on yourself and see how your doing.
So its time to cross your legs, sit up tall, close your eyes, breathe in...breathe out...
