Gaiam restore MINI BAND KIT User Manual

MINI BAND KIT
EXCERCISE GUIDE
START: Place band around arches of
feet. Stand upright with feet hip-width
apart and knees slightly bent.
START: Place band around lower legs
slightly above ankles. Stand with feet
hip-width apart and knees slightly bent.
START: Place band around lower legs
slightly above ankles. Stand with feet
hip-width apart and knees slightly bent.
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform each exercise in a controlled manner, through a full
range of motion.
• When applicable, perform an equal number of exercise
repetitions with each leg/arm to avoid the development of
muscle imbalances.
• If unable to complete 8 exercise repetitions through a full range
of motion, increase rest time between exercise sets or decrease
repetitions. Or if unable to achieve moderate to maximal
muscular fatigue following the completion of 12 exercise
repetitions through a full range of motion, decrease rest time
between exercise sets or increase repetitions.
• Perform each exercise a minimum of 3 times per week for
maximum results.
• Allow 24–48 hours of complete rest between each
exercise session.
FINISH: Slowly bend leg and lift knee
up and in front of hip while balancing on
opposite leg. Return slowly to start position
and repeat.
FINISH: Slowly step forward with one leg
and bend knees while keeping foot of
opposite leg stationary. Return slowly to
start position and repeat.
FINISH: Slowly step outward away from
side of body with one leg while keeping
opposite leg stationary. Return slowly to
start position and repeat.
HIGH STEPFRONT STEP
SIDE STEP
STARTSTART
START
FINISHFINISH
FINISH

Gaiam restore MINI BAND KIT Specifications

General

Brand	Gaiam restore
Model	MINI BAND KIT
Category	Fitness Equipment
Language	English

Summary

Side Step Exercise

Side Step Start Position

Place band around lower legs slightly above ankles. Stand with feet hip-width apart and knees slightly bent.

Side Step Execution

Slowly step outward away from side of body with one leg while keeping opposite leg stationary. Return slowly to start position and repeat.

Front Step Exercise

Front Step Start Position

Place band around lower legs slightly above ankles. Stand with feet hip-width apart and knees slightly bent.

Front Step Execution

Slowly step forward with one leg and bend knees while keeping foot of opposite leg stationary. Return slowly to start position and repeat.

High Step Exercise

High Step Start Position

Place band around arches of feet. Stand upright with feet hip-width apart and knees slightly bent.

High Step Execution

Slowly bend leg and lift knee up and in front of hip while balancing on opposite leg. Return slowly to start position and repeat.

Back Step Exercise

Back Step Start Position

Place band around lower legs slightly above ankles. Stand with feet hip-width apart and knees slightly bent.

Back Step Execution

Slowly step backward with one leg and bend knees while keeping foot of opposite leg stationary. Return slowly to start position and repeat.

Hip Rotation Exercise

Hip Rotation Start Position

Place band around lower legs slightly above ankles. Stand upright with feet hip-width apart and knees slightly bent.

Hip Rotation Execution

Slowly bend, lift and rotate leg up and out alongside of body while balancing on opposite leg. Return slowly to start position and repeat.

Walking Push-Up Exercise

Walking Push-Up Start Position

Place band around forearms just above wrists. Straighten arms and position hands directly below shoulders with feet positioned hip-width apart and body straight.

Walking Push-Up Execution

Lift and reach one hand up and away from opposite hand, reposition hand on floor, bend arms and lower body toward the floor. Straighten arms while lifting and moving hand back under shoulder to start position, and repeat.