BANDS WARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE USER GUIDE AND ON THIS WORKOUT CHART MAY RESULT IN SERIOUS INJURY, LIFE THREATENING ALLERGIES OR DEATH.

countless movements for a total-body workout

Combine bands to customize the resistance level that is right for you Bands attach anywhere to door frames, hands, feet and many stationary items for ultimate versatility

Tubing contains natural rubber latex which may cause serious life threatening allergic reactions. Tubing contains natural rubber latex which may cause allergic reactions, such as mild itching, skin redness or hives. The allergic reactions may also be life threatening, such as anaphylactic shock, which can cause a drop in blood pressure, difficulty breathing, blueness of your skin, or even loss of consciousness. Seek medical attention immediately if you think you are experiencing any reaction to the latex. Refer to your User Guide for additional safety instructions. Consult your physician before starting this or any other exercise program. Fitness training can result in serious injury or death. Risk of injury can be lessened when safe technique and common sense are practiced. Failure to read and follow the safety instructions stated in the User Guide and on this Workout Chart may result in serious injury or death. Only perform the exercises shown on the Workout Chart. Performing exercises or movements not specifically shown may overstretch the bands. DO NOT stretch bands more than two times band length. Overstretching the bands can cause the band/s to separate from the cloth loops, resulting in serious injury to your eyes and/or other body parts. Do not use the bands if your hands are wet or greasy. When using the handle/s, follow the di-

rections carefully for attaching the handle/s to band/s. Securely grip the handle/s to prevent them from slipping out of your hand. Losing your grip can cause bands to snap. If you plan to anchor the bands to a stationary object (including using the door anchor), follow the directions carefully (found on the back of the product packaging/box). Test before using by pulling on the handles (not to exceed 2 times band length) to make sure that the stationary object can support your weight and that the band is securely attached to the stationary object (and door anchor when using it). Keep bands out of reach of children – they are not a toy. DO NOT permit children in exercise area when using bands. Keep bands away from sunlight, direct heat sources, dampness, grease and sharp objects that may result in cuts or punctures. Closely examine the bands for nicks, tears, punctures and other flaws. If you find any flaws, do not use the bands. Do not use the equipment in any manner that may cause it to snap towards the body and cause injuries to you or others. Because the bands have elastic properties, the bands may snap toward you if they break during use or if they are released while under stress. This can result in serious injury to your eyes and other body parts. It is extremely important that you use smooth, controlled movements and never release the bands while they are under stress.

Getting Started The following exercises provide a total body workout to strengthen and tone your upper body, lower body and core. Familiarize yourself with these exercises and incorporate them into a pre-existing workout regimen, or see the reverse side of this chart for an example of how to use the Perfect BANDS® in a total body circuit. ADDING INTENSITY Each band has a different level of resistance. Combine the bands to create the level of resistance that is right for you. Combine them all for up to 145 lb.

5 lb

10 lb

25 lb ©2013 Implus Footcare, LLC. Perfect Fitness® is a registered trademark of Implus Footcare, LLC. 12.12

20 lb

15 lb

30 lb

40 lb

BANDS BICEP CURL SETUP Stand and loop band under both feet. Extend arms long, palms facing up. Draw elbows into rib cage. Keep them in line with body.

TRICEP EXTENSION SETUP Place door anchor at shoulder height and loop band/s through anchor. Face away from the door and walk forward until resistance is felt. Hold bands above head, next to ears.

(upper body) MOVEMENT Hinge elbow and pull handles up toward shoulders. Squeeze at top, then lower to start. TIP Keep elbows close to sides of rib cage.

(upper body) MOVEMENT Extend arms over head straight in front of body. Return to start position. TIP Keep wrists flat throughout movement.

TRICEP KICKBACK SETUP Stand in staggered stance, band looped under front foot. Grasp handle with opposite hand. Bend over and draw elbow back, so hand is next to hip. Palm faces body.

(upper body) TIP Keep elbow in fixed position to isolate tricep muscles. Option: rotate handle 90 degrees so palm faces up when arm is straight.

MOVEMENT Hinge at elbow as you press handle back to straighten out arm. Return to start position.

UPRIGHT ROW SETUP Loop band/s under balls of both feet. Grasp one handle in each hand, knuckles pointed toward the ground.

(upper body) MOVEMENT Slowly bend elbows and raise arms up towards chest height. Return to start position. TIP Keep back straight, hips tucked and abs engaged

Perfect. FITNESS® develops innovative fitness solutions that maximize muscle engagement and biomechanical efficiency. Our products use simple, natural movements and back-to-basics principles to enable almost anyone to unlock their body’s potential.

Visit www.PerfectOnline.com to learn more.

BANDS SQUAT SETUP Loop band/s under both feet with feet shoulder width apart. Grasp one handle in each hand with palms facing out, bend elbows and bring handles up to shoulder level.

SIDE SHUFFLE SETUP Loop band under both feet in a narrow stance. Grasp handles and stand tall with shoulders back. MOVEMENT Step one foot to the side, away from first foot. Once traveling leg lands, bring trail-

(lower body) MOVEMENT Bend knees and lower hips, keeping weight in your heels. Return to start position TIP Keep core stable by pulling belly button toward spine

(lower body) ing foot to meet it. Repeat or alternate direction for each repetition. TIP Focus on squeezing abductors (outer thighs) to isolate muscle group.

CALF RAISE SETUP In a hip width stance, loop band under balls of both feet. Make sure band is wrapped around outside of feet. Grasp one handle in each hand, bend elbows and bring handles up to chest level.

STANDING CRUNCH SETUP Place door anchor at top of door and loop band/s through anchor. Face away from door and walk until resistance is felt. Hold hands in front of shoulders, knuckles facing out and elbows next to rib cage.

(lower body) movement Squeeze calves and push up onto balls of feet. Lower down to start position. TIP Keep legs straight.

LUNGE

(lower body)

SETUP Stand in staggered stance, band looped under front foot. Bend elbows and bring handles in front of shoulders, palms facing each other. Take a long stride backward with free foot and plant ball of foot on ground.

movement Lower knees so front leg forms a 90 degree angle. Push back up to start position. Switch and repeat for other leg. tip Keep abs engaged and handles stationary. Knee of front leg should not extend past toes.

(core) MOVEMENT With feet shoulder width apart and knees bent, slowly crunch down. Pull belly button in towards spine. Return to start position. TIP Keep back straight with hips tucked.

Perfect. FITNESS® develops innovative fitness solutions that maximize muscle engagement and biomechanical efficiency. Our products use simple, natural movements and back-to-basics principles to enable almost anyone to unlock their body’s potential.

Visit www.PerfectOnline.com to learn more.

BANDS CHEST PRESS SETUP Place door anchor at shoulder height and loop band through anchor (use loop technique as shown on reverse side of this chart). Face away from door and walk forward until resistance is felt. Hold hands in front of shoulders, knuckles facing out.

REAR FLY SETUP Place door anchor at shoulder height and loop band through anchor. Back up, facing door, until arms extend straight in front of body.

(upper body) movement Push handles forward, extending arms straight in front of body. Return to start position. TIP Keep wrists firm throughout movement.

(upper body)

STANDING ROW SETUP Place door anchor at chest height and loop band/s through anchor. Back up facing door until arms extend straight in front of body.

FRONT RAISE

movement Squeeze shoulder blades and pull handles back and wide until handles are in line with body. Slowly return to start.

SETUP Stand in staggered stance, band looped under front foot. Grasp handles, palms facing down. Arms hang below shoulders.

TIP Keep arms slightly bent as you pull the handles back.

MOVEMENT Lift arms forward and up, raise handles to shoulder height. Lower and repeat.

(upper body) MOVEMENT Bend elbows and squeeze shoulder blades together as you row arms back to chest. Slowly return to start position. TIP Keep wrists flat throughout the movement.

FLY

(upper body)

SETUP Place door anchor at shoulder height and loop band through anchor. With your back facing the door, pull handles back and wide until handles are in line with body.

movement Extend arms straight in front of body. Slowly return to start. TIP Keep arms slightly bent as you pull the handles back.

(upper body) TIP Keep wrists and elbows firm throughout movement.

Perfect. FITNESS® develops innovative fitness solutions that maximize muscle engagement and biomechanical efficiency. Our products use simple, natural movements and back-to-basics principles to enable almost anyone to unlock their body’s potential.

Visit www.PerfectOnline.com to learn more.

BANDS 21-day total body superset workout

workout chart

Instructions: Follow the workout listed for each day of the week. Perform each Superset for indicated number of sets, taking a 30-60 second rest in between each set, before continuing on to next exercise. We recommend warming up before performing any workout. For a balanced training regimen, be sure to integrate this total body resistance training, as well as cardiovascular and flexibility sessions into your workouts.

SETS/REPS PER EXCERCISE

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

WEEK 1

2 Sets 6-8 Reps

workout a Arms/Shoulders

workout B Legs/Core

workout C Chest/Back

workout a Arms/Shoulders

workout B Legs/Core

workout C Chest/Back

rest

WEEK 2

2 Sets 10-12 Reps

workout a Arms/Shoulders

workout B Legs/Core

workout C Chest/Back

workout a Arms/Shoulders

workout B Legs/Core

workout C Chest/Back

rest

WEEK 3

3 Sets 8-12 Reps

workout a Arms/Shoulders

workout B Legs/Core

workout C Chest/Back

workout a Arms/Shoulders

workout B Legs/Core

workout C Chest/Back

rest

workout a (arms + shoulders)

Bicep Curl

Tricep Kickback

Upright Row

Bicep Curl

Tricep Kickback

Chest Press

Standing Row

Fly

Rear Fly

Upright Row

Squat

Calf Raise

Lunge

Side Shuffle

Standing Crunch

workout B (chest + back)

workout c (legs + core)

BANDS quick-start circuit

Total–body circuit workoutS

To incorporate the Perfect Bands into your existing workout program or for a quick workout, you can perform the following Quick-Start Circuit.

Circuit A

Perform each exercise as recommended in the progression (follow the arrows). After you complete each exercise, rest for 30-60 seconds. Repeat the circuit 1-3 times. Note: The full body circuit below calls for very short rest periods between moves to keep your heart rate in an aerobic state for the entire workout.

Start Here Rest 1 minute after each move

Circuit B

Circuit C

1 Chest Press

1 Upright Row

1 Chest Press

2 Standing Row

2 Tricep Kickback

2 Standing Row

3 Tricep Kickback

3 Bicep Curl

3 Standing Crunch

4 Standing Crunch

4 Squat

4 Tricep Extention

5 Upright Row

5 Chest Press

5 Bicep Curl

6 Lunge

6 Standing Crunch

6 Lunge

1

2

3

Chest

Standing

Tricep

Press

Row

Kickback

5

4

Upright

Standing

Row

Crunch

Repeat Circuit 1-3 times

6 Lunge

Circuit A Shown. Alternate with Circuit B and C. Perform circuit 2–3 times per week with 24 hours of rest between workouts.