Tribe Fitness Resistance Band Set User manual

Comprehensiveguidetousingyour
TribeFitnessresistancebandset
Don’tforgettoregisteryour
unlimitedlifetimewarrantyat
http://register.tribefitnessusa.com/

IMPORTANT:BEFOREYOUBEGIN
Beforestarting,youshouldconsultyourdoctortoensureyou
aremedicallyfittobeginanexerciseprogram.Intheeventof
chestpain,shortnessofbreath,nausea,dizzinessorpainyou
shouldstopexercisingimmediatelyandcallyourdoctor.Aswith
allstrengthtraining,yourmusclesmaybesoreafteranintense
workout!Mostofthetimethisisnormalandcanevenbeasign
thatyouhadagreatworkout!However,ifthepainisprolonged
youshouldtakeabreakfromworkingoutandcallyourdoctor.
Beforestartingaworkout,makesurethatyouaredressed
appropriatelyinathleticclothingandfootwear.Alwaysensure
movementswithTribeFitnessresistancebandsareperformed
inacontrolledmanner.Neverletgoofaresistancebandwhen
ithasbeenstretched.Theseresistancebandsareseriouspieces
offitnessequipment.Theyarenottoys.Alwayskeepresistance
bandsoutofreachofchildren.

GettingStarted…
ThankyouforpurchasingourTribeFitnessTM ResistanceBandSet!
AtTribeFitness,webelieveinprovidingqualityandvalueforlife.Thatiswhyallofourproducts
comewithalifetimewarranty.Ifyouexperienceanyissueswithyourorder,pleasecontactus
andwewillmakeeveryefforttoresolveanyproblemsfor
you.
Yoursatisfactionisourguarantee!
Thankyou!
TribeFitness
Website:www.tribefitnessUSA.com
Email:[email protected]
Firstlet’smakesureyouhaveeverything!Youshouldhave:
2handles(A),5colorcodedresistancebands(B),2anklestraps(C)and1dooranchor(D).
A
B
CD

Afewmoredetailsbeforewebeginourworkout…
Ourresistancebandsarecolorcodedcorrespondingtotheirstrength.Thetablebelowisauseful
startingpoint,butkeepinmindthatallresistancebandsactuallygetstrongerthemoreyoustretch
them!Forexample,ifyoupickthegreenbandexpectingittobesimilartothe10lb weightyou
typicallyuseandfindthatitislighter,trystretchingthebandfurther!Forexample,ifyouaredoing
bicepcurlswiththebandpinnedunderyourfeet,youcanwidenyourstancetofurtherstretchthe
band.
Whatarethese?
Anklestraps!PlaceoneVelcrostraparound
eachankle.Insteadofthehandles,connectthe
resistancebandsdirectlytoyourankleforpowerful
leg&buttexercises!We’llletyouknowineach
exerciseifyoushouldputonananklestrap!
Dooranchor.Onesideof
thedooranchorhasahardball
init.Openadoor,placethis
endthroughthegapwherethe
hingesconnectthedoortothewallandclosethedoorleavingtheballononesideof
thedoorandthelooponthesidewhereyouare!Connectaresistancebanddirectlyto
theloopandletthedoorholdtheothersideofthebandforyou!Learnmoreonthe
nextpage!

Dooranchorhow‐to:
Intheupcomingguide,exercisesthatworkbest
usingthedooranchorwillbemarkedwiththeicon
ontheleft!
Dooranchorsmustbe
usedonthesideofthe
doorthathashinges
ONLY.Thisprovides
maximumstrength
andsafety.
Placetheendofthe
dooranchorwiththe
hardinsertthroughthe
dooraboveeitherthe
top,middleorbottom
hinge.
Makesuretheanchor
loopisaccessibleand
gentlyclosethedoor.
Tugfirmlyontheloop
toensureitiswell
positionedandsecure.
Forsomeexercises,you
maybeaskedtoplacethe
dooranchorabovethe
top,middle(left)or
bottom(right)door
hinges.Byadjustingthe
locationofthedoorangle
theidealpositionofthe
resistancebandscanbe
obtainedtooptimizeyour
workoutforaparticular
exercise!

CHESTWORKOUT
Standingsinglesidedchestfly
Setup:
Placeabandthroughthedooranchorloopandattachbothhookstoasinglehandle.The
standingsinglesidedchestflycanbeperformedatanincline,declineorflat(neutralposition).
Inclinesinglesidefly:Placethedooranchorbythebottomhingeofyourdoor
Flatsinglesidefly:Placethedooranchorbythemiddlehingeofyourdoor
Declinesinglesidefly:Placethedooranchorbythetophingeofyourdoor
Howtodoit:
Withyourupperbodyfixedandyourshoulderssquare,keepyourarmstraightandslowlybringit
directlyacrossyourchesttowardyourothershoulder.Asyoureachtheendofthemovement,
squeezeabithardertoincreasemusclecontraction.Ifyouareperforminganinclinesingleside
fly,bringyourarmacrossandupsothatatthefinishposition,yourhandisatthelevelofyour
ear.Forthedeclinefly,dotheopposite—yourhandshouldendupatthelevelofyourbelly‐
button.
Remember,performthismovement
slowly!Especiallyattheendofthe
movement,itaddsalottothe
exercisetogiveonefinalsqueezeand
contractthemusclegroupashardas
youcan!
Do12repetitionsalternatingfrom
lefttorightsidebetweensets.Tryto
doatleast4setsbeforemovingonto
anotherexercise!
Progressfromleft(relaxed)toright(flexed).Feel
theburn!
FLEX!

Standingchestpress
Setup:
Placeabandthroughthedooranchorloopandthehookoneachsidetooneofthehandles.For
addedresistance,youmaywishtocombine2ormoreresistancebands.Thestandingchestpress
canbeperformedatanincline,declineorflat(neutralposition).
Progressfromleft(relaxed)toright(flexed).
Feeltheburn!
FLEX!
Inclinechestpress:Placethedooranchorbythe
bottomhingeofyourdoor
Flatchestpress:Placethedooranchorbythe
middlehingeofyourdoor
Declinechestpress:Placethedooranchorbythe
tophingeofyourdoor
Howtodoit:
Withyourupperbodyfixedandyourshoulders
square,pushhandlesforwarduntilyourarmsare
extendedinfrontofyou.We’veallseenpeople
doingbench‐pressesatthegymwithalargeweight,
themovementisthesamehereexceptweare
standingandpushingtheresistancehandlesin‐front
ofus!Do8‐12repetitionsandtrytodoabout4sets
witha45secondbreakinbetweeneach!
Progressfromleft(relaxed)toright(flexed).
Feeltheburn!
FLEX!
Wallpowerpush‐up
Setup:
Placeaband(withouthandles)aroundyourback
andunderyourarms.Grabthetubeportionof
thebandinbothhandsandpinitagainstthewall
whileleaningforward.
Howtodoit:
Thebandcanhelpincreasethedifficultyof
standingwallpushups,whilekeepingthemjusta
biteasierthanaconventionalpushuponthefloor.
Uselargerresistancebandsorincreasethe
distancefromyourfeettothewallinorderto
increasethedifficultyoftheexercise!

Resistancebandmegapushup
Setup:
Ifregularpushupsaren’thardenoughforyou,trythisone!Placearesistanceband(without
handles)aroundyourbackandunderyourarms.Pinitunderyourpalmsandassumea
conventionalfloorpush‐upposition.Youcanuseawidegriptofocusonyourchest.Youcanalso
useanarrowergriptofocusmoreonyourtricep musclesinyourarms!
Progressfromtop(relaxed)tobottom(flexed).Feel theburn!
FLEX!
Howtodoit:
Slowlyloweryourbodydownto
thegroundasyouwouldina
conventionalfloorpushup.As
youpushbackupstraightening
yourarms,youshouldfeel
increasedresistanceprovidedby
theresistanceband.Ifyoudon’t,
youmayneedtoswitchtoa
heavierband!
Kneelingchestfly
Setup:
Placeabandthroughthedooranchorloopand
attachbothhookstoasinglehandle.Thedoor
anchorshouldbeplacedbythehighesthingeon
yourdoor.
Howtodoit:
Kneelafewfeetawayfromthedoorwiththe
armyouwanttoexerciseclosesttothedoor.In
therelaxedpositionyourelbowshouldbe
slightlyflexedandinafixedposition.Slowly
drawyourentirearmacrossyourbodytothe
otherside.Asyoureachtheendofthe
movementsqueezeyourchesttogetanextra
burn!
Do12repsandthenrepositionyourselftowork
outtheotherside.Trytodoatleast4setson
eachside!
FLEX!

SHOULDERWORKOUT
Standinglateralshoulderraise
Setup:
Placeabandunderyourfeetwithhandlesattachedtoeithersideoftheband.Ifyouneedmore
resistance,youcanspreadyourlegswidertostretchtheresistancebandmore,orsimplychange
toaheavierband.
Howtodoit:
Withyourarmsdownatyourside,
slowlyraiseupbotharmsdirectlyto
theside,whilekeepingthemstraight.
Stopwhenyourhandsareatthelevel
ofyourears,holdthepositionfora
fewsecondsandslowlyloweryour
armsbackdowntoyoursides.
Remember,performthismovement
slowly!Do12repetitionsand4sets
beforemovingontoanotherexercise!
Standingfrontshoulderraise
Setup:
Sameasthelateralriseabove!
Howtodoit:
Thistime,inthestartingposition,keep
yourhandsdowninfrontofyourthighs.
Slowlyraiseyourarmsdirectlyoutin
frontofyouwithyourelbowslocked.
Afteryourhandsareatthelevelofyour
ears,youcanstartslowlyloweringthem
tothestartingposition.Likethelateral
rise,do12repetitionsand4setsbefore
movingontoanotherexercise.
Progressfromleft(relaxed)toright(flexed).Feel
theburn!
FLEX!

Standingshoulderpress
Setup:
Placeabandunderyourfeetwithhandlesattachedtoeithersideoftheband.Ifyouneedmore
resistance,youcanspreadyourlegswidertostretchtheresistancebandmore,orsimplychange
toaheavierband.
Howtodoit:
Withyourupperarmsparalleltotheground,
pushbothhandlesupwardtowardtheceiling.
Pauseforasecondafteryourarmshavebeen
completelyextendedbeforeslowlylowering
thehandlesbacktothestartingposition.
Remember,performthismovementslowly!Do
12repetitionsand4setsbeforemovingonto
anotherexercise!
Progressfromleft(relaxed)toright
(flexed).Feeltheburn!
FLEX!
Reverseshoulderfly
Setup:
Placeabandthroughthedooranchorloopand
attachhandlestobothendsoftheband.
Howtodoit:
Startholdingonehandleineachhandwith
yourarmsstraightinfrontofyouandyour
handstogether.Whilekeepingeacharm
straight,slowlybringyourarmsoutdirectlyto
theside.Onceyourarmsareallthewaytothe
side,holdthepositionwhilecontinuingto
squeezeyourmusclestokeepyourarmsfixed.
Afterafewseconds,slowlyreturntothe
startingposition.
Repeatfor8repsand4sets.Thisexercise
effectivelyworksyourreardeltoids,otherwise
knownastherearpartofyourshoulder
muscles!

FLEX!
Lyinglateralshoulderrise
Setup:
Ifstandingshoulderrisesaretoochallenging,oryou
justwanttochangethingsup,placetheanchorat
thelevelofthelowerhingeinyourdoor.Lieona
softexercisematafewfeetfromthedoorwithone
handleconnectedtoeachendoftheresistance
band.
Howtodoit:
Withyourarmsdownatyoursides,slowlybring
themuptothelevelofyourears.Duringthe
movementkeepyourarmsstraightandgently
touchingtheground.Attheendofthemovement,
holdtheflexedpositionforafewsecondsbefore
slowlyreturningtothestartingposition.12
repetitionsand4setsisthewaytogoforthis
exercise!
FLEX!
Lyingfrontshoulderrise
Setup:
Setupisthesimilartothelyinglateralshoulder
riseaboveexceptthatyoushouldconnectboth
endsoftheresistancebandtoasinglehandle!
Onceagain,usethedooranchorpositionedby
thelowesthingeonyourdoor!
Howtodoit:
Grabthehandlewithbothhandswithyourhands
downbyyourlegs.Keepyourarmsstraightand
slowlybringyourhandsuptothelevelofyour
face,stretchingtheresistanceband.Pausefora
fewsecondstofeeltheburnbeforeslowly
loweringyourhandsbacktothestartingposition.
8‐10repetitionspersetisideal!

BACKWORKOUT
Standingonearmrow
Setup:
Placeabandthroughthedooranchorloopandattachbothhookstoasinglehandle.Thedoor
anchorshouldbeplacednearthemiddlehingeonyourdoor.
Progressfromleft(relaxed)toright(flexed).
Feeltheburn!
FLEX!
Howtodoit:
Withyourupperbodyfixedandyourshoulders
square,grabthehandleandkeepitdirectlyin
frontofyou.Whenyouareready,drawitback
bymovingyourelbowstraightbackandkeeping
yourupperbodyfixed.Onceyourelbowis
directlybelowyourshoulder,slowlyreturnto
thestartingposition.Aftercompleting10reps,
switchtotheothersidewithoutabreak.3‐4
setswitheacharmisagreatwaytostrengthen
yourback.
Bentoverrow
Setup:
Placeahandleon1sideofaresistance
bandandstepontheotherside(middle)of
thebandwith1foot.Spreadyourfeet
apartandbendover.
Howtodoit:
Grabthehandlewiththeoppositehandto
thefootthatyouareusingtopinthe
resistancebanddown.Slowlydrawyour
armbackpointingyourelbowdirectlyat
theceiling!Onceyouhavedrawntheband
asfarbackasyoucan,squeezeforafew
secondsbeforeslowlyreturningtothe
startingposition.Alternatearmsfollowing
eachsetof8repetitions!

Two‐handeduprightrow
Setup:
Placethedooranchoratthelevelofthelowesthingeandguidearesistancebandthroughthe
dooranchorloop.Attachonehandletoeachendoftheresistanceband.
Howtodoit:
Squatslightlywhilekeepingyourbackstraight
andgrabeachhandleandholdtheminfrontof
youwithyourarmsextended.Slowlydraw
eachelbowstraightback,keepingyourupper
armsclosetoyourbody.Onceyoucanbring
yourelbowbacknofurther,squeezethe
positionforafewsecondsbeforerelaxing.Do
12repsofthisonewiththeheaviestbandyou
feelcomfortablewith!
Straight‐armlat pulldown
Setup:
Placethedooranchoratthelevelofthe
highesthingeandguidearesistanceband
throughthedooranchorloop.Attachboth
endsoftheresistancebandtoasinglehandle!
Howtodoit:
Startbykneelingonanexercisemat.Grabone
handlewitheachhandandpositionyourhands
directlyoutinfrontofyou,withyourarms
straight,sothatyourhandsareatthelevelof
yourhead.Whilekeepingyourelbowslocked
andyourarmsstraight,bringyourhands
straightdownuntiltheyarepositionedatyour
sides.Performthismovementslowly,pausing
forafewsecondswhenyourhandsareatyour
slidesbeforeslowlyraisingyourhandsbackup
infrontofyou.Thisexerciseisanother
excellentwaytoworkoutthelats inyourback.
Atleast14repsisrecommendedwith4setsin
total!
Progressfromleft(relaxed)toright
(flexed).Feeltheburn!
FLEX!

Straight‐armlat pulldown
Setup:
Placethedooranchoratthelevelofthehighesthingeandguidearesistancebandthroughthe
dooranchorloop.Attachbothendsoftheresistancebandtoasinglehandle!
Howtodoit:
Startbykneelingonanexercisemat.Grabone
handlewitheachhandandpositionyourhands
directlyoutinfrontofyou,withyourarms
straight,sothatyourhandsareatthelevelof
yourhead.Whilekeepingyourelbowslocked
andyourarmsstraight,bringyourhands
straightdownuntiltheyarepositionedatyour
sides.Performthismovementslowly,pausing
forafewsecondswhenyourhandsareatyour
slidesbeforeslowlyraisingyourhandsbackup
infrontofyou.
Thisexerciseisanotherexcellentwaytowork
outthelats inyourback.Atleast14repsis
recommendedwith4setsintotal!
Progressfromleft(relaxed)toright(flexed).
Feeltheburn!
FLEX!

ARMWORKOUT
Standingonearmpreachercurl
Setup:
Withonefootinfrontofyou,standonthecenterofaresistancebandandattachbothendstoa
singlehandle.
Progressfromleft(relaxed)toright(flexed).
Feeltheburn!
FLEX!
Howtodoit:
Ifyouarestandingonthebandwithyourrightfoot,
preparetoworkoutyourrightarm.Placeyourleft
armacrossyourupperabdomenanduseyourleft
handtobraceyourrightelbow.Grabthehandle
withyourarmextended.Slowlycurlyourrightarm,
leavingyourrightelbowpinnedagainstyourleft
handforsupport.Atthetopofthemovement,your
righthandshouldbeclosetoyourrightshoulder.
Squeezehardthenloweryourhand.Repeat12
timesanddoatleast4sets,alternatingarms
betweensets.
Onearmpreachercurlwithanchor!
Setup:
Placeadooranchorbelowthelowesthingeon
yourdoorandloopabandthroughit.Connect
bothendsoftheresistancebandtoasingle
handle.
Howtodoit:
Standafewfeetawayfromthedoorwithyour
feetshoulderwidthapart.Onceagain,placethe
armyouaren’tworkingoutacrossyourbodyso
thatthishandcansteadytheactivearm’selbow.
Withtheactivearmextended,grabthehandle
andslowlyflexyourarmkeepingyourelbow
lockedinposition.Onceyourhandisnearthe
shoulderonthesameside,squeezeandslowly
loweryourhand.12repetitionswith4sets,
alternatingarmsbetweensetsisideal!

2‐armstandingbicepcurls
Setup:
Withyourfeetshoulderwidthapart,standonaresistancebandwithbothfeetandattacheach
endtoitsownhandle.
Progressfromleft(relaxed)toright(flexed).
Feeltheburn!
FLEX!
Howtodoit:
Withonehandleineachhandandyourpalms
facingforward,ensurethatyourarmsarestraight
andyourelbowsarefixedatyoursides.Slowly
bringupbothhandswhilekeepingyourelbows
completelyfixedatyoursides.Whenbothhands
areclosetoyourshoulders,squeezehardfor2
secondsbeforeslowlylowingyourhandsbackto
thestartingposition.12repetitionsand4setsare
idealformostarmexercisesandthisoneisno
exception!
Hammercurls!
Setup:
Withyourfeetshoulderwidthapart,standona
resistancebandwithbothfeetandattacheach
endtooneoftheanklestraps.
Howtodoit:
Grabananklestrapineachhand.Orientyour
handssothatyourthumbisfacingupandyour
handsaredownatyoursideswithyourelbows
pinnedtoyoursides.Onceagain,slowlybringup
bothhandswhilekeepingyourelbowsfixedat
yoursides.Whenbothhandsareclosetoyour
shoulders,squeezehardbeforereturningtothe
startingposition.12repetitionsand4sets.Both
thisexerciseandthe2armstandingbicepcurl
abovecanbedoneeffectivelywithbotharmsat
thesametime,oralternatingonereponeach
side.Trybothandseewhatworksbestforyou!

1armflexcurls
Setup:
Placethedooranchorbytheupperhingeonyourdoor.Looparesistancebandthroughthe
anchorandattachbothendstoasinglehandle.
Progressfromleft(relaxed)toright(flexed).
Feeltheburn!
FLEX!
Howtodoit:
Withthehandleinonehand,extendyourarm
directlyouttothesidesothatyourpalmisupand
atthelevelofyourshoulder.Keepyourelbow
completelyfixedandbendyourarmtowardyour
shoulder.Whenyourarmisnearlytouchingyour
shoulder,giveanextrasqueezefor2secondsbefore
slowlyreturningtothestartingposition.8‐10slow
repsand3setsisidealforthisone.Youshouldfeel
theburn!
Seatedpreachercurls
Setup:
Placeadooranchorbythebottomhingeinyour
doorandtakeaseatafewfeetfromthedoorwith
yourkneesbentandinfrontofyou.Attacheach
endoftheresistancebandtoahandle.
Howtodoit:
Placeyourelbowsonyourkneeswithyourpalms
upandgrabthehandles.Withyourelbowsfixed
onyourkneesslowlycurlyourarmsuntilthey
comeclosetotouchingyourshoulders.Squeeze
hardasyoureachtheendofthemovementand
slowlyreturntothestartingposition..8‐10slow
repsand3setsisidealforthisone.Youcando
thisexerciseonearmatatimeorwithbotharms
atthesametime.Ifyouwanttotrydoingone
armatatimeyoumayfindthatconnectingboth
endsoftheresistancebandtoasinglehandle
makestheexerciseeasier.
FLEX!

Overheadtricepsextension
Setup:
Stepononeendofaresistancebandandattachasinglehandletotheotherend.Ifyouare
usingyourrightfoottostepontheband,grabthehandlewithyourrightarm.
Progressfromleft(relaxed)toright(flexed).
Feeltheburn!
FLEX!
Howtodoit:
Raisethehandleaboveyourheadsothatyourarm
isstraightwiththeresistancebandbehindyou.
Keepyourupperarmstraightupthroughthe
exerciseandbendyourelbow,slowlyloweringyour
handsothatitisbehindyourhead.Duringthe
motion,keepyourpalmdown.Onceyourelbowis
fullybent,slowlyreversethemotion,stretchingthe
resistancebandandexercisingyourtricep.You
shouldtrytodo4setsof8‐10reps!Alternatearms
betweensets.
Donkeykicks
Setup:
Placeadooranchorbythemiddlehingeofyour
doorandloopabandthroughit.Attachbothends
oftheresistancebandstoasinglehandle.
Howtodoit:
Standafewfeetfromthedoorandbendover,
keepingyourbackstraight.Grabthehandlewith
onehandwithyourarmflexedandyourelbow
lockedatyourside.Slowlyextendyourarm,
keepingyourelbowpinnedatyoursidetheentire
time.Afteryourarmisfullyextendedreversethe
motion.Perform10repsandtrytodo4sets,
alternatingarmsbetweensets.

Kneelingtricepspulldown
Setup:
Useadooranchorandplaceitabovethetophingeonyourdoor.Placeabandthroughthe
anchorandattachananklestraptoeachendoftheband.
Progressfromleft(relaxed)toright(flexed).
Feeltheburn!
FLEX!
Howtodoit:
Getonyourkneesfacingawayfromthedoorand
grabananklestrapineachhand.Bendoverslightly
keepingyourbackstraightandstartwithyour
handsbyyourearsandyourelbowsforward.Keep
yourelbowsandupperbodyfixedinpositionand
slowlystraightenyourarms.Theresistancebands
themselvesshouldbenearyourearswhenyour
armisfullyextended!Slowlyreturntothestarting
position.12repsand4setsisrecommendedfor
thisexercise!
Forwardextension
Setup:
Placeadooranchorbytheupperhingeofyour
door,loopabandthroughitandattachbothends
toasinglehandle.Standfacingawayfromthe
door.
Howtodoit:
Withyourrightarm,grabthehandleandplace
yourelbowinfrontofyou.Placeyourlefthand
underyourelbowforadditionalbracing.Startwith
yourpalmforwardandyourhandbyyourear.
Slowlyextendyourarmuntilitisstraightkeeping
yourelbowfixedinposition.Oncearmisstraight
infrontofyou,slowlyreturntothestarting
position.Youcanmaketheexercisemoreorless
challengingbyincreasingordecreasingyour
distancefromthedoorwithoutevenchangingthe
resistanceband!Tryfor12repsand3sets.Make
sureyoualternatearmsbetweensets!