Ontel WONDER ARMS BODY & LEG RESISTANCE BANDS User manual

BODY & LEG RESISTANCE BANDS
NOTE: These bands are not
meant for use with your Wonder
Arms™system. Please follow
exercises included in this guide.
RESISTANCE BAND LEVELS
Green – Extra Light Resistance
Blue – Light Resistance
Yellow – Medium Resistance
Red – Heavy Resistance
Black – Extra Heavy Resistance
We recommend starting with lowest resistance and working your way up. When the workout gets too easy, it is time to increase resistance.
UPPER BODY WORKOUTS
UPPER BODY WORKOUT #1
1. Wrap resistance band
around your wrists and put
arms straight in front of you.
2. Bend your arms slightly
and begin pulling them
away from each other.
3. Hold for 5 seconds and
return to resting position.
4. Complete 10 reps. Switch
arms and repeat.
UPPER BODY WORKOUT #2
1. Wrap resistance band
around your wrists and put
arms straight in front of you,
one on top of another.
2. Bend your arms slightly and
begin pulling them away
from each other.
3. Hold for 5 seconds and
return to resting position.
4. Complete 10 reps. Switch
arms and repeat.
UPPER BODY WORKOUT #3
1. Hold the band as shown in
one hand and place it
against your collar bone.
Hold the other end in your
other hand and hold near
your chest.
2. Fully extend your arm in a
downward motion. Make
sure other hand holds band
securely in place.
3. Complete 10 reps. Switch
arms and repeat.
UPPER BODY WORKOUT #4
1. With your hands behind
you, wrap resistance bands
around your wrists.
2. Bend your arms slightly and
begin pulling them away
from each other.
3. Hold for 5 seconds and
return to resting position.
4. Complete 10 reps. Switch
arms and repeat.
UPPER BODY WORKOUT #5
1. Wrap resistance band
around one knee and hold
other end with hand on
same side.
2. Curl the band up while
keeping bicep tight. Lower
arm back down in a
controlled motion.
3. Complete 10 reps. Switch
arms and repeat.

LOWER BODY WORKOUTS
LOWER BODY WORKOUT #1
1. Place resistance band
around your ankles.
2. Lay down on your side,
keeping ankles on top of
one another.
3. Bring legs apart
approximately 10 inches.
4. Hold for 5 seconds and
return to resting position.
5. Complete 10 reps. Switch
legs and repeat.
LOWER BODY WORKOUT #2
1. Place resistance band
around your lower thighs.
2. Lay down on your back with
your arms at your side,
and bend your knees.
3. Raise your hips while
keeping other parts of your
body on the floor.
4. Hold for 5 seconds and
return to resting position.
5. Complete 10 reps.
LOWER BODY WORKOUT #3
1.While standing, wrap
resistance band around
your shins.
2. Extend one leg out while
bracing yourself against a
wall.
3. Hold for 5 seconds and
return to resting position.
4. Complete 10 reps. Switch
legs and repeat.
LOWER BODY WORKOUT #4
1. Place resistance band
around your ankles.
2. Lay down on your back,
keeping arms at your side.
3. Lift one leg at a time as high
as you can as shown.
4. Hold for 5 seconds and
return to resting position.
5. Complete 10 reps. Switch
legs and repeat.
LOWER BODY WORKOUT #5
1. Place resistance band
around your lower thighs.
2. Get into a squat position as
shown and extend one leg
out.
3. Hold for 5 seconds and
return to resting position.
4. Complete 10 reps. Switch
legs and repeat.
WARNINGS:
Distributed By:
©2017 Ontel Products Corp.
Faireld, NJ 07004
All Rights Reserved
Made In China
WARBIM10417-TVP
Before beginning any exercise program you should
consult your physician and follow the guidelines
provided. Ontel Products®cannot be held responsible
for any harm caused by the use of this product.
In the event of sustained loss of breath, sharp pain,
nausea, dizziness or prolonged muscular pain you
should immediately stop exercising and contact your
healthcare professional.
The resistance loop bands should be kept away from
any person who is allergic to latex.
All exercise routines involve some muscular discomfort
during the first few sessions as your body gets used to
the exercise. However, if this persists, you should stop
your routine and consult your healthcare professional.
Use of the bands in an improper way can lead to serious
injury. Your resistance loop bands are serious pieces of
resistance training equipment. They are not toys.
Children should not use resistance loop bands.
Prior to every workout you should carefully examine
all of your resistance bands to ensure that they do not
contain tears or punctures. Do not use bands that have
any signs of wear or tear.
Resistance Loop Band Care
Always keep bands out of direct sunlight, extreme heat
or cold. If the bands are ever used in chlorinated water,
you should thoroughly rinse them with tap water and
dry them in a flat position.