Present:
1
READ THIS FIRST!!!
Your brand new system is designed to be ultra durable and will last for years. However,
please be sure to follow the guidelines below:
1. Only clean your elastics with water. Never wipe the elastics with any type of solvent,
cleaning fluid, or oil.
2. Always wear athletic shoes when you are stepping on the product and try to wear
shoes that have smooth surfaces (no dress shoes, cowboy boots or cleats please!)
3. NEVER overstretch the elastics. This guideline is super important. Your elastics are
made to stretch healthfully at 2 times their length. If you stretch them way beyond 2
times their length, you will overstretch them and damage them. Please look at the
pictures below for a better explanation:
Good: Bad:
Attached to Attached to
door here door here
2
1
Terrell's Recommended Diet Plans
Before we get into the actual diet plans please read this first:
3
TERRELL’S PERSONAL DIET...HIS SECRET WEAPON!
In order to look like me, you have to eat exactly like me. This ain't for the ordinary!
3 meals / 3 snacks
Breakfast: 10 egg whites (P) and 1 bowl of oatmeal (G)
Snack: bowl of fruit (F)
Lunch: 2 grilled chicken breasts (P) and 1 sweet potato (V)
Snack: bowl of fruit (F) or salad (V)
Dinner 12 oz. of sea bass (P) with brown rice (G)
Snack large salad (V) and assorted vegetables (V)
__________________________________________________________________
__________________________________________________________________
4
TERRELL’S RECOMMENDED BASIC ADULT FEMALE DAILY DIET
3 meals / 2-3 snacks
Breakfast: 2 egg whites (P), 1 cup of oatmeal (G)
Snack: 1/2 cup strawberries (F)
Lunch: 4-6 oz chicken (P), 1/2 cup sweet potato (V), small salad (V)
Snack: 1/2 cup pineapple (F)
Dinner: 4-6 oz turkey (P) and 1 cup spinach salad (V)
Snack: (optional) 1 cup raw vegetables (V)
__________________________________________________________________
Teen Female:
Breakfast: 1-2 egg whites (P) and 1 cup of oatmeal (G)
Snack: 1 apple (F)
Lunch: 1 chicken breast (P), 1/2 baked potato (V), large salad (V)
Snack: 3 oz. grapes (F)
Dinner: 5 oz. turkey (P) and 1 cup brown rice (G)
__________________________________________________________________
5
It's my belief that diet is key in order to achieve winning results. But it's not the only thing
that matters. People assume that I workout about twenty hours a day to get this bod y, but in all
actuality by eating right and consistently working out about forty-five minutes each day, you'll
have a winning bod y. Here are just a few exercises that you can do (using your Bodylastics
Terrell Owens Strong Man Bands) and that way you too can say, “I loves me some me.”
__________________________________________________________________
6
Exercise: Seated Arnold Presses
Sets: 4
Reps: Between 9 and 13 reps
Set up: Attach each end of the elastic(s) to a handle. Now lay the elastic(s) across the
chair and sit on the elastic(s) right where your hamstrings tie into your buttocks. Now
take a handle in each hand and raise your arms so that your upper arms are parallel with
the floor, forearms are perpendicular with the floor and palms are facing towards you.
Movement: For this exercise keep your back straight and head straight. Now push the
handles toward the ceiling, over your head while rotating your hands and wrists so that
your palms are facing away from you when your arms are fully extended. The return motion
is lowering the handles and returning your palms and arms to their original position.
__________________________________________________________________
__________________________________________________________________
7
TERRELL'S FAVORITE MOVES FOR THE ADULT FEMALE
Exercise: Chair Squats
Sets: 4
Reps: 15 reps working up to 25 reps
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 sit in a chair
3 feet from the door, facing the door.
Movement: Start this exercise sitting in the chair. Now, with your chest up, stomach
tight and arms straight out, parallel with the floor, stand up until your legs are almost
totally straight.
Note: The depth of the movement is controlled by the chair.
__________________________________________________________________
8
Again, those are just a few of my favorite movements. Now let's take a look at my actual
off season workout schedule/program:
MONDAY
Exercise Sets Reps
Resisted Crunch 2 30
Standing Ab Twist 2 20 per side
Lunge 4 30, 28, 26, 26 per side
Standing Calf Raise 4 20
Standing Upper Back Row 4 12
Seated Floor Back Row 4 10
Shrugs 4 11
Seated Two Arm Triceps Extension 4 13
After Standing Ab Twist, jump rope for 30 seconds between all sets
TUESDAY
Exercise Sets Reps
Kneeling Ab Crunch (ankle straps) 3 25
Laying Two Legged Hip Flexor 2 30
Standing Calf Raise 3 30
Two Legged Laying Hamstrings Curl 4 11
Standing Two Arm Chest Press (Low) 4 15, 14, 13, 13
Standing Hammer Curl 3 15
Standing Biceps Curl 3 10
Bodyweight Lunge (without elastics) 6 15 per side
After Laying Two Legged Hip Flexor, jump rope for 30 seconds between all sets
WEDNESDAY
Exercise Sets Reps
Resisted Side Bends 2 20 per side
High Low Wood Chop 2 30 per side
Laying Two Legged Hip Flexor 2 30
Leg Extension 4 13 per side
Chair Shoulder Press 4 13
Standing Lateral Raise 4 13
Chair Wide Rear Shoulder Pull 4 13
Standing Biceps Curl 4 13
After High Low Wood Chop, jump rope for 30 seconds between all sets
9
THURSDAY
Exercise Sets Reps
Resisted Side Bends 2 20 per side
Resisted Crunch 2 30
Standing Calf Raise 4 12
Two Legged Laying Hamstrings Curl 4 12
Seated Floor Back Row 4 13
Shrugs 4 13
Bodyweight Lunge (without elastics) 6 15 per side
Resisted Pushup 4 15
Standing Hammer Curl 4 10
After Resisted Side Bends, jump rope for 30 seconds between all sets
FRIDAY
Exercise Sets Reps
Resisted Crunch 1 100
Standing Two Arm Chest Press (Low) 1 100
Leg Extension 1 100 per side
Standing Hammer Curl 1 100
Squat (bodyweight without elastics) 1 100
__________________________________________________________________
You can look for more exercises and programs in the included Bodylastics User Manual,
Strengthbanduniversity.com, and my new upcoming Fitness Book.
Teaming up with Bodylastics was one of the smartest moves I've made. I'm excited that you
too can share in that decision, as you experience strength training like never before.
Blessings,
Terrell Owens
10