Pop A Bead

Resistance Band Training 

pop a bead

verb

1. to sweat heavier than one thought to be humanly possible.

“I was only five minutes into my fitGevity training video when I started to pop a bead.”

synonyms: sweat buckets, perspire profusely, glisten with a vengeance

 

 

Before You workout

Quick Tips

Just a few quick tips before you start sweating! 

  • To help prevent injury, always warm up and stretch before you workout. 5-10 minutes of jumping jacks, light jogging, dancing, or whatever activity you prefer to get your heart rate up, followed by some light stretching, will do wonders for your workout. See "Before You Stretch" below for more information about warming up and stretching.
  • A majority of these exercises can be performed with either traditional tube resistance bands or the 41" loop bands. You decide which kind of resistance band suits you best! 
  • If you find that one band doesn't provide you with enough resistance then simply layer multiple resistance bands together for a custom level of resistance. This is especially great for lower body exercises.
  • We don’t include a suggested number of reps or sets as we feel that this depends on your individual exercise program. Generally speaking, we like to perform an exercise until exhaustion or failure; this may look like 1 set of 15 reps. There aren't a set number of reps until you reach exhaustion, so listen to your body. 
  • Resist both the concentric and eccentric part of the motion. Engage your muscles and move with purpose. Pretend that you are fighting against gravity or moving through a vat of molasses to help keep your motions slow instead moving through each exercise as quickly as possible.

Stretching

Before you stretch

Before you start stretching it's important to take 5-10 minutes to warm up. Skipping this step will make you more prone to injury. 

  • Start with some simple joint-rotations. Begin by wiggling your fingers and rolling your wrists. Then move to your neck and shoulders. Continue to move down the body. Take a minute to move your waist, hips, legs and knees. Finish with the ankles and toes. Rotate your joints both clockwise and counter-clockwise. 
  • After joint-rotations take at least 5 minutes to get some cardio in. Get your heart rate up, and warm up your body with jogging, jumping jacks, jump rope, dancing or other activity that will get your blood flowing. 
  • Once you've warmed up you will notice a difference in how your muscles stretch. Instead of feeling tight your muscles should loose, and stretching should feel more comfortable and relaxing. 

If you're not convinced, think of the consistency of a steak straight from the fridge versus taking it off the grill; after the steak has been cooked the muscle fibers are not as ridged and move more freely. Just a bit of food for thought....no pun intended. 

For a more in-depth discussion on stretching check out the Massachusetts Institute of Technology. 

Source: "How to Stretch" - Massachusetts Institute of Technology

Hamstring Stretch - forward fold

fitGevity forward fold afitGevity forward fold b

 

 

 

 

 

 

 

 

 

 

 

 

  1. Start by sitting tall with legs straight in front of you.
  2. Fold the fitGevity 41" loop band in half and wrap around your feet. 
  3. Grasp the bad close to your feet. 
  4. Pull your belly button to your spine and gently pull yourself forward while keeping a flat back and your neck in line with your spine. 
  5. Inhale; exhale as you lower towards your thighs until you feel a deep stretch in your hamstrings.
  6. Hold the stretch for 30 seconds. Then slowly roll up to a seated position.
  7. Tip: Only stretch as far as you feel comfortable. Remember that your flexibility will increase over time. 
  8. Variation: Hold the stretch with pointed feet and then with flexed feet. Notice the difference in the stretch. Flexing your feet will give you a deeper stretch in your hamstrings than pointed feet. 
Hamstring/Inner Thigh Stretch - half-straddle

fitGevity straddle a

fitGevity straddle b

 

 

 

 

 

 

 

 

 

 

 

 

  1. Start by sitting tall, right leg straight, left leg bent into the right leg for the half-straddle stretch. Fold the fitGevity 41" loop band in half and wrap around your foot. Grasp the band close to your foot.
  2. Rotate so your chest is facing your right leg; ear, shoulder and hip in line. Pull your belly button into your spine.
  3. Inhale; exhale as you lower your chest towards your thigh and forehead to the knee until you feel a stretch in your inner thigh and hamstring. Keep the thigh of your bent leg pressed to the ground as much as possible.
  4. Hold the stretch for 30 seconds. Then slowly roll up to the starting position.
  5. Switch legs.
  6. Tip: Only stretch as far as you feel comfortable. Remember that your flexibility will increase over time.
  7. Variation: Try the stretch with a pointed foot and then flexed foot. Notice how the stretch seems to get deeper when you flex your foot. 
  8. Variation: Extend both legs straight, in a V, for full straddle. In the full straddle don't let knees roll in; always keep an external rotation of your legs from the hip. Notice how the inner thigh and hamstring stretch change when you switch from a half-straddle stretch to a full straddle stretch. 
Hamstring/inner/Outer Thigh Stretch - Single Straight leg stretch

fitGevity single leg stretch fitGevity straight leg stretch b

 

 

 

 

 

 

 

 

 

 

 

 

  1. Start by lying on your back. Right leg pointed towards the ceiling. Fold the fitGevity 41" loop band in half and wrap around your foot. Grasp the band tightly.
  2. Tuck your tailbone under slightly by decreasing the space between your hipbones and rib cage. Bring your belly button to your spine. 
  3. Inhale; exhale as you slowly pull your leg closer to your chest while keeping hips and left leg on the ground.
  4. Hold the stretch for 30 seconds and then slowly lower to starting position. 
  5. Switch legs.
  6. Tip: Only stretch as far as you feel comfortable. Remember that your flexibility will increase over time.
  7. Variation: For an inner thigh stretch, keep your leg straight and open your leg out to the side. If you are stretching your right leg and the left hip wants to lift off of the ground, grasp the band with your right hand and place your left hand on your hip to help anchor your hip to the ground.
  8. Variation: For a hip stretch, keep your leg straight and cross the extended leg over the opposite side of your body. Once again, try to keep your hip on the ground. If you are stretching your right leg, use your left arm to grasp the band, and place your right hand on your right hip to help anchor your hip to the ground.

Upper Body

Bicep Curl

fitGevity bicep curl afitGevity bicep curl side a fitGevity bicep curl front bfitGevity bicep curl side b

 

 

 

 

 

 

 

 

 

 

 

 

 

  1. Start with a split stance, right foot anchoring the band and arms fully extended. Underhand grip. Slight bend in the elbows and knees.
  2. Engage your core, belly button to the spine, elbows into your ribcage. Create length between shoulders and ears; long neck.
  3. Inhale; exhale as your arms hinge at the elbow. Raise your arms for 2 counts until handles have reached your chest. Keep biceps engaged throughout the entire motion. 
  4. Hold at the top of the motion for 1 count.
  5. Inhale to lower for 4 counts until you are at the starting position.
  6. Tip: Keep resistance throughout the entire exercise; resist as you pull the band upwards, and resist gravity as you lower to the starting position.

Muscles worked: biceps

Uright Row

fitGevity upward row a fitGevity upward row side a fitGevity Upward row bfitGevity upward row side b

 

 

 

 

 

 

 

 

 

 

 

 

 

  1. Start with a split stance. Right foot anchoring the band. Arms are fully extended with slight bend in the elbows and knees. Use an overhand grip.
  2. Engage your core. Belly button to the spine. Create length between shoulders and ears; long neck. 
  3. Inhale; exhale as you raise your arms for 2 counts. 
  4. Pull bands until your arms are at shoulder height and make a T shape.
  5. Hold at the top of the motion for 1 count.
  6. Inhale as you lower for 4 counts to the starting position.
  7. Tip: Engage your lats as you raise and lower your arms. Keep resistance throughout the entire exercise; resist the upward motion as your arms come to a T, and fight gravity as your arms lower to the starting position.

Muscles worked: upper trapezius, deltoids, biceps 

Tricep Extension

fitGevity tricep extension afitGevity tricep extension b

 

 

 

 

 

 

 

 

 

 

 

 

 

  1. Start with a split stance. Right foot anchors the band. Arms start at an extended position with a slight bend in the elbows and knees. 
  2. Lean forward, hinging at the waist. Roll shoulders up, down and back to create a tall posture. Engage your core. Belly button to the spine. 
  3. Inhale; exhale as you fully extend your arms in 2 counts. Squeeze shoulder blades together and engage triceps. 
  4. Hold at the top of the motion for 1 count.
  5. Inhale as you slowly lower back to the starting position in 4 counts.
  6. Tip: Resist as you push back and extend forward. Keep tension throughout the entire exercise.
  7. Modification: hold at the top of the motion and press back; slight bend from the elbows then fully extend. This will be a very small motion. Repeat.

Muscles worked: triceps 

Pull-up assistance

fitGevity pull-up afitGevity pull-up b

  1. Start by looping your resistance band around a sturdy pole. We suggest using the orange 41" loop band, 30-50 pounds of resistance, to start.
  2. Place your knee in the loop and tightly grasp the pull-up bar with palms facing away from you. Arms should be slightly wider than shoulder-width apart. Hang away from the bar with arms fully extended and a slight bend in your elbows. Not shown: Cross your ankles behind you.
  3. Engage your core and glutes. Slightly tuck your tailbone under by decreasing the space between your hip bones and rib cage.
  4. Inhale; exhale as you pull yourself up to the top of the bar in 2 counts.
  5. Hold at the top for 1 count.
  6. Slowly lower until your arms are fully extended in 4 counts while maintaining core and glute activation, and tailbone tuck. 
  7. Tip: Resists the motion as you pull yourself to the top of the position and resist gravity as you fully extend to the starting position. 

Muscles worked: lats, biceps

Bicep Curl/Lunge Combo

fitGevity bicep curl/lunge combofitGevity bicep curl/lunge b

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  

  1. Start standing; place bands under each foot. 
  2. Lunge forward. Make sure your front knee makes a 90 angle and doesn't extend over your toes.
  3. Fully extend your arms. Palms face forward.
  4. Tighten your core and lock elbows into your ribcage.
  5. Inhale; exhale as you bring your palms towards your shoulders in 2 counts. Hold at the top for 1 count and then lower for 4 counts. Repeat.
  6. Switch legs.
  7. Variation: Drop your back knee to a 90 degree angle. Let your knee hover an inch above the ground. Lift up an inch and then back down. Keep the motion small and controlled. Repeat.
  8. Tip: Play around with the lunge/bicep curl combinations. Have fun with this exercise! 

Muscles worked: biceps, abdominals, glutes, quads, hamstrings 

Tricep Extension/Lunge Combo

fitGevity tricep/lunge a fitGevity tricep extension/lunge b fitGevity tricep extension/lunge c

 

 

 

 

 

 

 

 

 

  1. Start standing. Grasp the resistance band in the middle of the band. Place each foot in the loops of the resistance band. 
  2. Step your right foot forward into a lunge position. Make sure that your right knee doesn't extend over your toes.
  3. Tighten your core and create length between your shoulders and ears. Tuck under slightly by decreasing the space between your hipbones and ribcage. 
  4. Hinge forward at your waist.
  5. Starting with your arms in an extended position, draw your elbows up into a 90 degree angle. Squeeze your shoulder blades and elbows together. 
  6. Inhale; exhale as you extend your arms straight behind you in 2 counts, hold at the top for 1 count and lower to a 90 degree angle in 4 counts. 
  7. Be sure to engage your triceps as you extend your arms. 
  8. Repeat
  9. Switch legs.
  10.  Variation: Hold at the top of the motion with your arms fully extended. From there push your arms up, up, up. Repeat then hold at the top of the motion for 10 counts. 
  11.  Variation: To intensify, drop your back knee to a 90 degree angle and let hover 1" above the ground. From here you can hold the position or lift up 1" and then lower 1". 

Muscles worked: triceps, abdominals, glutes, quads, hamstrings 

Lower Body

Donkey kicks

fitGevity donkey kicks a fitGevity donkey kick bfitGevity donkey kick c

 

 

 

 

 

 

 

 

 

  1. Start in tabletop. Shoulders over the wrists and hips over the knees. 
  2. Firmly anchor fitGevity's 41" loop band with your hands and place the band around your left foot. 
  3. Tuck under by decreasing the space between your hips and your ribcage, and pull your belly button into your spine. 
  4. Inhale; exhale as you straighten your leg straight out behind you. Weight should be into your right hand.
  5. Tip: Keep your tuck and square your hips to the ground.
  6. Engage your hamstrings as you slightly push your leg up a few inches, then lower a few inches. Keeping your leg straight. Repeat this motion.
  7. Switch legs.
  8. Variation: From the starting position, without letting your quad drop, hinge at the knee and then straighten again. Every time you straighten engage your hamstring. Repeat and switch legs. 
  9. Variation: Work the outside of your glutes. From a straight leg, slowly open the leg you're working to the side. When your leg is at a 45-degree angle push it out just a bit further. Keep on pushing your leg out with slow, small, controlled motions. If you don't feel the side of your glutes engage then tuck deeper. Repeat and switch legs.

Muscles worked: glutes, hamstrings 

Standing Hip abduction - Door anchor

fitGevity standing hip abduction a fitGevity Standing hip abduction b

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  1. Place the door anchor on the hinge side of the door. Using a carabineer clip, attach the fitGevity 41" loop band to the door anchor. If you are using a tube bad, also attach the band to the door anchor with a carabineer clip. 
  2. Place your foot in the 41" loop band. If you're using the tube set then attach the resistance band with an ankle strap. Step far enough away from the door so you feel tension in the resistance band.
  3. Start with your feet hip width distance apart and parallel. Your foot in the band should be flexed. Keep a slight bend in your standing leg, tight core and tall posture.
  4. Rotate your foot in slightly and engage your glutes. 
  5. Inhale; exhale as you extend your foot out to the side for 4 counts, hold for 1 count and then bring your foot back to the starting position in 2 counts. Repeat. 
  6. Switch legs.
  7. Tip: Resist both the concentric and eccentric part of the motion. 
  8. Tip: If you're having troubles with balancing use the wall for support.
  9. Variation: Once your foot is fully extended to the side, add little pulses at the top of the motion. 

Muscles worked: glutes 

Standing Hip adduction - door anchor

fitGevity standing hip adduction a fitgevity standing hip adduction b

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  1. Place the door anchor on the hinge side of the door and make sure the door is securely closed. Use a carabineer clip to attach the fitGevity 41" loop band or tube band. 
  2. Place your foot in the 41" loop band, or if you're using the tube set, secure the band with an ankle strap. 
  3. Step away from the door until you feel tension in the band. 
  4. Feet are parallel. Keep a slight bend in your standing leg, tight core and tall posture. 
  5. Inhale; exhale as you cross your foot over your body while keeping your foot flexed and pointed forwards for 4 counts. Hold at the top of the motion for 1 count, and then slowly lower to the starting point for 2 counts. Repeat.
  6. Switch legs.
  7. Tip: Resist both the concentric and eccentric part of the motion. 
  8. Tip: If you are losing your balance, use the wall for support. 
  9. Variation: Once you reach the top of the motion add little pulses.

Muscles worked: inner thigh

Standing Hip Abduction - Anywhere Anchor

fitGevity Standing Hip Abduction a

FitGevity Standing Hip Adduction b

 

 

 

 

 

 

 

 

 

 

  

 

  1. Wrap anywhere anchor around a sturdy pole. Using a carabineer clip, attach the fitGevity 41" loop band to the anywhere anchor. If you are using a tube bad, also attach the band to the door anchor with a carabineer clip. 
  2. Place your foot in the 41" loop band. If you're using the tube set then attach the resistance band with an ankle strap. Step far enough away from the pole so you feel tension in the resistance band.
  3. Start with your feet hip width distance apart and parallel. Your foot in the band should be flexed. Keep a slight bend in your standing leg, tight core and tall posture.
  4. Rotate your foot in slightly and engage your glutes. 
  5. Inhale; exhale as you extend your foot out to the side for 4 counts, hold for 1 count and then bring your foot back to the starting position in 2 counts. Repeat. 
  6. Switch legs.
  7. Tip: Resist both the concentric and eccentric part of the motion. 
  8. Variation: Once your foot is fully extended to the side, add little pulses at the top of the motion. 

Muscles worked: glutes 

Standing Hip Adduction - Anywhere Anchor

fitGevity Standing Hip Adduction A fitGevity Standing Hip Adduction B

 

 

 

 

 

 

 

 

 

 

 

 

  1. Wrap the anywhere anchor around a sturdy pole. Use a carabineer clip to attach the fitGevity 41" loop band or tube band. 
  2. Place your foot in the 41" loop band, or if you're using the tube set, secure the band with an ankle strap. 
  3. Step away from the pole until you feel tension in the band. 
  4. Feet are parallel. Keep a slight bend in your standing leg, tight core and tall posture. 
  5. Inhale; exhale as you cross your foot over your body while keeping your foot flexed and pointed forwards for 4 counts. Hold at the top of the motion for 1 count, and then slowly lower to the starting point for 2 counts. Repeat.
  6. Switch legs.
  7. Tip: Resist both the concentric and eccentric part of the motion. 
  8. Variation: Once you reach the top of the motion add little pulses.

Muscles worked: inner thigh 

Squat Walk

 

  1. Start by wrapping fitGevity's 41" loop band or tube band around your thighs, right above your knees.
  2. If you are using a loop band, clip the carabineer clips together to create a continuous loop.
  3. Feet are in a wide stance and parallel. Bend your knees until you are sitting in a squat position. Hinge slightly forward at your waist.
  4. Keep a flat back, tight core and glutes; knees should stay over your toes. Keep hands in front of your chest. 
  5. Staying low in your squat, step out with your leading leg then follow with your other leg. Repeat.
  6. Switch to the other side the other side.
  7. Tip: Stay low in your squat the entire time, and keep feet parallel.
  8. Variation: Add stationary squats on your last rep. 

Muscles worked: glutes, hamstrings 

Core

Standing Partner Twist

fitGevity Partner Twist A fitGevity Partner Twist BfitGevity Partner Twist C

 

 

 

 

 

 

 

 

 

  1. Stand facing your partner and straighten your arms in front of you. Stand far enough apart so you can feel tension in the resistance band.
  2. Keep a wide stance and slight bend in your knees. 
  3. Pull your belly button to your spine and keep your core tight. 
  4. At the same time as your partner twist to the right in 2 seconds, hold at the top of the motion and then twist back to the center in 4 seconds. 
  5. Repeat on the left side. 
  6. Alternate between twisting right and left. 
  7. Tip: Keep the motion slow and controlled. 
  8. Variation: Twist all the way to the right and hold. Once there, twist deeper to the right and then back and inch; repeat. Keep the motion small and controlled. Repeat on the left side.

Yoga/Pilates

Yoga Videos Coming Soon!

Experience yoga like never before with yoga master Sydney Forestal!

Standing Splits

fitGevity leg high a fitGevity leg high b

 

 

 

 

 

 

 

 

 

 

 

 

 

  1. Start in forward fold. 
  2. Place your hands on the ground as wide as your shoulders, and firmly anchor the fitGevity 41" loop band to the ground. Keep a slight bend in your elbows.
  3. Place your left foot in the band. 
  4. Pull your belly button into your spine and keep your core tight. 
  5. Keep your left leg as straight as possible and point your left foot.
  6. Ensure that hips remain parallel to the floor, and knee caps point forward.
  7. Inhale; exhale as you raise your left leg into the air until you reach your catch point, or the point where your leg won't go any higher and you can feel your glutes engage. 
  8. Hold for at least 30 seconds. 
  9. Slowly lower to the ground and switch legs.
  10. Variation: To increase the level of difficulty and incorporate seat work press your leg up once you reach the catch point. Engage your glutes; keep the motion small and move with purpose. Try repeating the motion 10 times before lowering.
Pilates 100

fitGevity Pilates 100 afitGevity Pilates 100 bfitGevity Pilates 100 c

 

 

 

 

 

 

 

 

 

  1. Start by lying on your back. Bring your knees into your chest; feet are flexed towards the ceiling.
  2. Drape the resistance band over your feet and grab the handles.
  3. Tuck your tailbone under by decreasing the space between your hipbones and rib cage. 
  4. Draw your belly button to your spine and engage your core.
  5. Extend your legs so they are pointed upwards; feet still flexed towards the ceiling. 
  6. Extend your arms so they are straight in front of you; palms facing down. 
  7. Inhale; Exhale as you curl your head, neck and upper spine off the ground. Chin is pointed down and gaze is at your belly button. Keep your shoulders sliding down your back and lats engaged.
  8. Inhale; Exhale as you pull down on the bands in 4 counts, hold at the bottom of the motion for 1 count, and return to the starting position in 2 counts. Repeat. 
  9. Tip: Breathe in and out with the motion. 
  10. Tip: Make sure to keep shoulders and neck relaxed to ensure that your abdominals are doing the work. 
  11. Variation: At the bottom of the motion add little pulses.
  12. Variation: Extend your legs lower to the ground for a more challenging abdominal exercise.
Disclaimer

Always consult your doctor before starting a new workout program especially if you have an injury. These exercises are based on exercises that have worked for us in the past, and may need to be modified to fit your needs.