Resistance Tube Workout Kit

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1. Chest Flys (Mid-Chest)

Anchor at chest height, face away, and squeeze your chest to bring the handles together in front of you.

2. Incline Chest Flys (Upper Chest)

Anchor at the bottom of the door, face away, and pull the handles upward and together in front of your upper chest.

3. Decline Chest Flys (Lower Chest)

Anchor at the top of the door, face away, and press the handles downward and together toward your waistline

4. Triceps Kick Backs (Triceps)

Anchor at the bottom, hinge forward at the hips, and extend your forearms straight backward while keeping your elbows tucked.

5. Shoulder Press (Shoulders)

Stand on the center of the tube and press the handles straight up overhead from shoulder height

6. Biceps Curls (Biceps)

Stand on the tube, keep your elbows pinned to your ribs, and curl the handles upward toward your shoulders.

7. Preacher Curls (Isolated Biceps)

Anchor at the bottom, sit on the floor, rest your elbows firmly on your knees, and curl the handles toward your face

8. Triceps Push Down (Triceps)

Anchor at the top, face the door, keep your elbows glued to your sides, and push the handles straight down to your thighs.

9. Front Raise (Front Shoulders)

Stand on the tube and lift the handles straight out in front of you until your arms reach shoulder height.

10. Side Lateral Raise (Side Shoulders)

Stand on the tube and lift your arms straight out to your sides until they are parallel with the floor.

11. Lat Pull Down (Upper Back)

Anchor at the top, sit facing the door, and pull the handles down toward your outer chest by driving your elbows back.

12. Seated Rowing (Mid-Back)

Anchor at the bottom, sit facing the door with legs extended, and pull the handles back toward your lower ribcage.

13. Squats (Lower Body)

Stand on the tube holding the handles at shoulder level, and squat down by pushing your hips back while keeping your chest up.