Beginner Program

General Information: Perform the

exercises in order. Complete the desired
number of sets per exercise and then move
on to the next exercise.
Program Guidelines:
Frequency: 3 x per week
Sets: 1 per exercise
Reps Per Set:
Strength - 6 to 8 reps
Strength and Musculature - 8 to 12 reps
Body Toning - 1 to 18 reps
Exercise# 1
Name: Two Legged Water Ski Squat
Set up: Secure the elastic(s) to
the door with the door anchor at
chest height and attach each end
of the elastic(s) to a handle. Now,
grip a handle in each hand and
stand 3 to 4 feet away from the
door while facing the door.
o!ement: As you perform this
exercise keep your chest up,
stomach tight and arms straight.
As you suat down try to sit !ack
into your heels as though you
were going to sit down in a chair.
Stop suatting when your thigh is
parallel with the floor.
Points To "emem#er:
Primar$ muscle worked
Start
Stop
Exercise# %
Name: Seated &loor 'ack "ow
Set up: Secure the elastic(s) to
the door with the door anchor at
knee height and attach each end
of the elastic(s) to a handle. Now
grip a handle in each hand and
sit 3 to 4 feet from the door while
facing the door.
o!ement: "hile you are
performing this exercise keep
your !ack straight, head straight
and chest up. As you pull !ack
keep your arms in tight to your
!ody and your forearms parallel
with the floor.
Points To "emem#er: #ry to
grip the handles loosely
Primar$ muscle worked
Start
Stop
Exercise# (
Name: Sta#ilit$ 'all )r *+air Two ,rm *+est Press
Set up: Secure the elastic(s) to
the door with the door anchor at
chest height and each end of the
elastic(s) attached to a handle.
Now sit on the !all 3 to 4 feet
away from the door with your
!ack to the door.
o!ement: $or this exercise
keep your !ack straight, head
straight and chest up. #ry to keep
you el!ows at shoulder height.
As you push, your hands should
mo%e forward and together. &n
the way !ack, stop your arms
when your el!ow is in line with
your shoulder.
Points To "emem#er:
Primar$ muscle worked
Start
Stop
Exercise# -
Name: &ront S+oulder "aise
Set up: Attach a handle to each
end of the elastic(s) and stand on
the elastic(s) hips width apart.
Now grip a handle in each hand.
o!ement: $or this exercise
!end your legs slightly and keep
your !ack straight, head straight
and stomach tight. 'our arms
should stay straight and a!out ()
inches apart. *aise your arms
until your upper arms are +arallel
with the floor.
Points To "emem#er:
Primar$ muscle worked
Start
Stop
Exercise# .
Name: /neeling Triceps Extension
Set up: Secure the elastic(s) to
the door with the door anchor at
the top of the door and attach
each end of the elastic(s) to a
handle. Now kneel, facing the
door a!out ( foot away from the
door and grip a handle in each
hand.
o!ement: $or this exercise
kneel down and keep your !ack
straight, head straight, chest up
and stomach tight. 'our upper
arms should !e perpendicular
with the floor, el!ows stationary,
and your palms facing down. As
you straighten your arms your
hands should !e shoulder width
apart.
Points To "emem#er: ,t is %ery
improtant during this exercise
that your el!ows stay tight in to
your !ody and do not mo%e
forward or !ack during the
mo%ement .
Primar$ muscle worked
Start
Stop
Exercise# 0
Name: Standing ,lternating 'iceps *url
Set up: Attach a handle to each
end of the elastic(s) and stand on
the elastic(s) hips width apart.
Now take a handle in each hand
and with your palms facing up.
o!ement: $or this exercise
keep your !ack straight, head
straight, chest up and stomach
tight. Now !end your arms
indi%idually until your hand is at
chest height.
Points To "emem#er:
-oncentrate on keeping your
el!ows stationary and tight
against your !ody so that they do
not mo%e forward or !ack.
Primar$ muscle worked
Start
Stop
Exercise# 1
Name: Sta#ilit$ 'all )r *+air ,# *runc+
Set up: Secure the elastic(s) to
the door with the door anchor at
the top of the door and attach
each end of the elastic(s) to a
handle. Now sit on the sta!ility
!all or chair a!out a foot away
from the door with your !ack to
the door.
o!ement: Start this exercise
sitting up straight with your hands
tight to your chest. "hile keeping
your hands in place crunch down
until your hands are touching to
the top of your thighs.
Points To "emem#er:
Primar$ muscle worked
Start
Stop