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FIT CORD™ Exercises

Of course FIT CORD™ exercises can be used for more than simply strengthening more isolated muscle groups. The exercises below work the major muscle groups are only a small sample of the many hundreds of variations that have been devised.

Athletes may want to incorporate them into an off season training program when recovery and regeneration is the most important goal.

FIT CORDS™ are available in a range of colors that relate to their stiffness or resistance. Color-coding varies between the brands but it typically as follows:

Orange (Very Light) 6-8 Pounds MAX Resistance Level
 Green (Light) 12-14 Pounds MAX Resistance Level
 Red (Medium) 15-17 Pounds MAX Resistance Level
 Blue (Heavy) 25-27 Pounds MAX Resistance Level
 Black (Very Heavy) 36-38 Pounds Max Resistance Level
 Purple (Ultra Heavy) 53-55 Pounds MAX Resistance Level

For the FIT CORD™ exercises below, complete 2-3 sets of 12-15 repetitions (or up to 25 repetitions for easier colored bands). You should warm up first with 5-10 minutes of light aerobic exercise and cool down with another 5-10 minutes of gentle exercise, plus some stretching exercises.

Fit Cord Squats
1. Start by stepping on the Fit Cord with both feet shoulder width apart.
2. Hold the Fit Cord at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat.
Fit Cord Bent Over Rows
1. Start by placing the Fit Cord under one foot and stepping backwards with the other foot.
2. Bend over keeping your back flat and stop at a 45 degree angle.
3. Pull the bands up towards your waist keeping your elbows in close together.
4. Squeeze your shoulder blades together when performing rowing motion.
Alternate Lying Chest Presses
1. Lie on your back and place the Fit Cord under your back and hold the ends with both hands.
2. Start by pressing one arm up towards the ceiling and then return to the starting position. Repeat with the other arm.
Diagonal Woodchops
Starting Position: Loop the Fit Cord under your left foot and grasp either end. Keep hands together and extend arms down towards left foot.
1. Bring Fit Cord up and away in a wood chopping motion.
2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
Triceps Extension with the Fit Cord
1. Start by holding the Fit Cord in one hand and placing that hand behind your back.
2. Now grab the other end of the band with the arm that is over your head.
3. Extend the top elbow until your arm is fully extended.
4. Return to the starting position and repeat for the prescribed repetitions.
Fit Cord Lunges
1. Stand with feet hip width apart. Take left leg and step back approximately two feet standing on the ball of the foot. Place Fit Cord under front foot and hold the other end with your hands.
2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4. Return to start position.
Lateral Rows with the Fit Cord
1. Step onto Fit Cord with feet hip width apart and knees slightly bent.
2. Start position: Grasp ends with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
3. Raise band to side of body at shoulder height keeping elbows only slightly bent.
4. Return to start position.
Biceps Curls with the Fit Cord
1. Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2. Step onto middle of tubing with back foot or both feet.
3. Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4. Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement. 5. Return to start position.
6. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Fit Cord Exercises

You can get a total body strength training workout-without the weights. With rubber resistance exercise products, you can tone, shape, and strengthen all of the major muscle groups in your body using lightweight, affordable, portable tubing that goes anywhere you do.

The Fit Cord aids in strengthening and conditioning all of the major muscles of the body. You can perform gym-type weight machine and free weight exercise movements with rubber resistance products, all for just a fraction of the cost of traditional equipment.

One of the best things about rubber resistance products is that they can be used effectively for any muscle in your upper or lower body. From arms, shoulders, and back, to hips, thighs, and buttocks, you can perform a variety of exercises and create routines to target any part of your body you want.

Rubber resistance products are also ideal for all ability levels. The tubes come in a variety of different resistance levels, so beginners can use them as effectively as your advanced exercisers.

With rubber resistance products, you can workout anytime, anywhere in just minutes a day. Portable exercise tubing products are lightweight, they store easily, and they can be used at home, at the office or on the road. So you can get a safe and effective workout in the convenience and comfort of your own home, without the need for expensive gym memberships or bulky home weight equipment.

As with any strength-training program, there are a few tips you should keep in mind before using rubber resistance products:

  • Check with your healthcare professional before beginning an exercise program.
  • Perform 5-10 minutes of cardiovascular exercise activities to increase your heart rate and respiration and get a bit of a sweat going before performing your tubing exercises.
  • Always warm up your muscles with flexibility activities before each tubing exercise session.
  • Make sure to breathe deeply and never hold your breath while performing tubing exercises.
  • Perform tubing exercises in a slow and controlled manner.
  • Be sure to eliminate ant exercise that cause pain or discomfort. Remember, "No Gain, With Pain!!"

 

Rubber resistance exercise products are possibly some of the most affordable, versatile exercise tools on the market today.
 

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