Sandra Prior

Rubber Tubing is an Effective Muscle Pump without the Gym

Stretch cords are portable and a great way to pump up anywhere.

Seated Pull-Ins

(back)

Sit on the ground grasping both ends of a stretch band, with the middle under both feet. Keeping the back and legs straight, proceed to pull back as far as possible. Pause, then return to starting position.

Rear Curls

(triceps)

Stand grasping one end of a stretch band overhead in the right hand, with the other end in the left hand extended down. Proceed to curl the right arm down until bicep meets forearm. Pause, then raise to starting position. Perform a set with each arm.

Hammer Curls

(forearms)

Stand grasping one end of a stretch band in the right hand palm in, with the other end under the right foot. Proceed to curl the arm up. Pause, then return to starting position. Perform a set with each arm.

Front Extensions

(chest)

Stand grasping a stretch band in both hands in front of the chest. Proceed to extend arms out to sides. Pause, then return to starting position.

Pulldowns

(shoulders)

Stand grasping a stretch band in both hands overhead. Keeping the arms straight, proceed to pull arms down and out to sides until parallel to the ground. Pause, then raise to starting position.

Leg Extensions

(inner thighs)

Sit grasping both ends of a stretch band, with the middle around the left foot. Beginning with the leg raised and bent at a 90-degree angle, proceed to press with the foot until the leg is almost straight. Pause, then pull back to starting position. Perform sets with each leg.

Front Curls

(biceps)

Stand grasping one end of a stretch band in the left hand, with the other end under the left foot. Proceed to curl the arm up until bicep meets forearm. Pause, then return to starting position. Perform sets with each arm.

Leg Curls

(hamstrings)

Lie face down with a tied stretch band around the ankles. Proceed to curl the right leg up to a 90-degree angle. Pause, then lower to starting position. Perform sets with each leg.

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