Thank you for dropping by our ultimate guide for a fitter, stronger, healthier you. We have prepared and written the guide with you in mind, and how to level up your skill, improve your health and promote your well-being. Each ultimate guide was written for a King Athletic product, customized to fit your fitness regimen.

STABILITY DISC

We we will concentrate on exercises that incorporate a stability disc. Learn about the benefits, best uses, and what a stability disc can do for you to help you reach your fitness goals.
                                                                        
                                                                         

MASSAGE BALLS

This  massage balls ultimate guide has been designed and written with you in mind, to help you gain the best from your exercises and massage ball.
                                                                           
                                                                    

JUMP ROPE                                                            

A jump rope workout is a full body exercise that     makes your primary muscle groups, tones up  your     entire body and enhances your cardio fitness. Read more and learn how to enhance your fitness regimen!
     

NUTRITION GUIDE

This nutrition guide is straightforward, easy to follow and even leaves room to indulge. Stay fit and eat healthy. It’s true, you can stay  fit, look great and even have room for the good stuff.                                                                          
  
                                                                         

RESISTANCE BANDS

In this ultimate guide, we will concentrate on exercises that incorporate resistance bands. Learn about the best uses of resistance bands, its benefits, and enhance your fitness regimen. Start staying fit and healthy now!
                                                                             
                                                          

FITNESS BALLS
The King Athletic Fitness Balls are an excellent tool to integrate into regular exercise routines and daily workouts. Fitness balls not only help build strength and balance, but also help to challenge exercise routines!
                                                                               
                                                                                                       

At King Athletics we strive to supply you with all the latest equipment and exercise techniques for your training and well-being. We actively promote and support our customer’s fitness goals and work hard to provide valuable information to help you get the most out of your exercise routine.

We have helped many like you achieve their fitness goals. Whether you are a beginner looking for information about exercise or you are already in the game but want to advance your skills, we have you covered. Let’s get started!

The King Athletic Fitness Balls are an excellent tool to integrate into regular exercise routines and daily workouts. With regular use, fitness balls not only help build muscle strength and balance, but also help bring an added level of challenge to regular exercise routines!

What is a fitness ball?

The fitness ball (also called an exercise ball, Swiss ball, or physio ball) is a simple yet versatile piece of training equipment that you can use to train your whole body with fun and innovative moves. Fitness ball training is effective in building balance, stability, and pillar strength.

These balls are all about instability. When you use a fitness ball to exercise it  makes all your stabilizer muscles – those unsung heroes that play second fiddle to the pecs, biceps and triceps – work to keep you balanced. Using fitness balls regularly for bodyweight moves builds functional all-over strength that will reduce the risk of sporting injury, improve your posture and help support the heavier compound lifts like squats and overhead presses, so your vital gym statistics keep climbing.

Fitness balls come in a variety of sizes. It’s important to select the right size to effectively perform exercises and get the most out of your routine. Since it is not always easy to access a consultant to advise which ball is right for you, we have created a guide to help you select the right size fitness ball based on your personal height.

Exercise balls generally come in five different diametrical sizes. Each size corresponds with a different body composition and size.

Tip: It is also import to note that height is not the only factor to be considered when selecting a fitness ball. Since balls offer resistance and are flexible, weight should also be considered.

This is a general guide for height corresponding to the diameter of the fitness ball. This chart assumes that your average body weight is directly proportional to your height. 

If body weight to height is larger than the average proportion, sitting on the exercise ball will compress it down more, so individuals usually should try using the next larger exercise ball size in order to maintain the 90-degree rule. Another factor to keep in mind is that most exercise ball sizes have some adjustability. If the angle at the hips and knees is much greater than 90 degrees, some air can be released to compensate and vice versa.

Tip: Bear in mind, releasing air from the exercise ball will cause it to lose air pressure. As the ball flattens out, this will actually make it more stable, as it has a larger contact area with the resisting surface and the body. This means that stabilizing and balancing exercises will become easier and will lose some effectiveness.

A workout with an exercise ball can be a beneficial way to help improve muscle tone and balance. Exercise balls are filled with air, making them comfortable to use during fitness workouts. They are also lightweight and durable.

• Improve Your Flexibility -The correct use of an exercise ball during your fitness routine may help improve your flexibility. You can use an exercise ball to warm up and stretch your muscles before you begin a workout. 
• Strengthen the Core Muscles -When you use an exercise ball properly, it may help to strengthen your abdominal muscles and lower back muscles. These are the muscles that protect your lumbar spine.
• Build Pillar Strength -Fitness ball exercises are ideal for building pillar strength since they increase the demand of your shoulder, hip, and core stability.
• Improve Balance and Coordination - The unstable surface of the fitness ball forces your muscles to heighten their readiness. Your body will call more muscles into action to help stabilize your body and control that unstable surface.
• Activate Key Muscles -Fitness ball exercises can also help activate and elongate key muscles, much like you do in your movement prep
• Better Sports Performance -Fitness ball movements create better body awareness. This can lead to a lower risk of injury because you'll be less likely to turn an ankle or twist a knee when you're knocked off balance.

The following exercises will help build core muscle, improve balance, and enhance overall body strength.

Strengthening the Core Muscles 

These are the main three muscles that make up your core:

• Tultifidus– The main back muscles that support the lumbar spine
• Transverse abdominus– The deep abdominal muscles.
• Quadratus lumborum– The muscles found in the lower back that help to maintain pelvic and spinal balance.

These muscles work in union and are responsible for protecting the spine. They make daily activities such as bending, throwing, running and reaching for things easier since all such activities require core/stabilizer muscles. Keeping these muscles well trained helps to prevent difficulties with simple movement such as walking and pulling.

Jog and Dribble

Break the ice and get the blood flowing with this move. You don’t have to be a professional athlete to enjoy doing exercises with the fitness ball.

• Line everyone up in two or three rows and ask people to dribble their ball (like basketball players) while jogging across the room.
• Depending on space available, complete 4–6 sets, switching lead arm with each pass.
• If space is limited, cue the class to jog in place and do alternating hamstring curls while dribbling the ball from hand to hand or bouncing it with both hands.

Sumo Stance with Torso Twists
Change the movement plane and warm up the hips, adductors, and trunk rotators with this core exercise.

• Externally rotate hips, step out into sumo squat and sink to 90 degrees if possible.
• Hold fitness ball at chest level and twist right.
• Keep arms strong throughout movement, elbows elevated and slightly bent.
• Pulse and twist for 3 counts; return to center.
• Repeat, twisting left.
• Complete 8 reps, each side.

Tip: if you are looking for more fun when doing warm ups, you could try using the King Athletic jump rope to spice things up a little bit.

Cool down

Cat-Cow

• Move slowly through the range-of-motion for 6-10 repetitions.
• Rest 30 seconds, repeat stretch 1-2 more times.

Downward-facing Dog

• Hold position for 20-30 seconds, return to a comfortable resting position.
• Rest 30 seconds, repeat stretch 1-2 more times.

Cobra

• Hold position for 20-30 seconds, return to a comfortable resting position.
• Rest 30 seconds, repeat stretch 1-2 more times.

Single leg press (beginner)

• Rest your upper back on a fitness ball and cross your left leg over your right knee.
• Lower your hips toward the floor.
• Pause, then press through your heel to return to start.
• That's one rep. Do 8 to 12, then repeat on the other side.

Wall Squat (Beginner)

• Stand with the exercise ball propped between your lower (lumbar) spine and a wall, pressing slightly into the ball.
• With hands at your sides or on hips, check that your feet are hip-width apart and slightly in front of you.
• Bending at yourknees and hips, slowly move into a sitting position with your knees over your ankles. Keep the ball in contact with your back as you move.
• Return to standing position, continuing to keep the ball in contact with your back as you move.

Repeat 8-15 times.

Challenge: Lift one foot 1 or 2 inches off the floor and try doing the exercise with one leg at a time. Switch and repeat with the other leg.

Hamstring Curl (Intermediate)

 Starting Position

• Lie on your back on a mat, placing the backs of your lower legs and heels on the top of a fitness ball.
• Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling.
• Gently contract your abdominal/core muscles to flatten your lower back onto the floor. Try to hold this gentle contraction throughout the exercise.
• Extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

 Downward Phase

• Gently exhale.
• Keeping the abdominals engaged, lift your hips up off the floor. Press the backs of your lower legs and heels into the ball for additional stability.
• Be sure to not lift the hips so high that the lower back begins to arch. Your abdominal contraction will also help avoid excessive arching in the lower back. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades.

Upward Phase

• Slowly bend your knees and pull the ball toward your hips until you can rest the soles of your feet on top of the ball.
• Your toes may point away from your body in this movement. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.

Lowering Phase

• Slowly press the ball away from your hips until the knees are straight, stabilizing with the core, hamstrings, glutes and arms.
• Repeat for a prescribed number of repetitions and slowly lower yourself back towards your starting position.

 Challenge: Raise your hips higher as you pull the ball toward you.

Tip: Avoid arching your lower back as you press your hips upward to the starting position. This can be achieved by contracting your abdominal muscles prior to lifting and keeping them engaged throughout the lift.

Starting Position

• Begin in an all-fours position with your torso on the ball and hands and feet on the floor.
• Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders.
• Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
• Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement.
• Try to maintain this engagement throughout the exercise.

 Upward Phase

• Gently exhale. With your abdominals engaged, slowly walk yourself forward until your hips lie directly over the top of the ball.
• With your feet together, lift your legs off the floor until they are in line with your torso. In this position, your body weight is distributed over the ball and supported by both hands placed on the floor.
• Press and hold your legs together so they move at the same time.

Lowering Phase

• Keeping your legs pressed together, slowly lower both legs back to the floor. Knees should be straight throughout the movement.
• Keep your legs parallel with the torso, making sure to not raise them any higher. as this will cause your lower back to arch.

EXERCISES FOR UPPER BODY

Ball Push-Ups (Intermediate)

Starting Position

• Begin in an all-fours position with your torso on the ball and hands and feet on the floor.
• Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders.
• Take a few deep breaths. Notice how your abdominals want to rest toward the ball when you inhale.
• Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement.
• Slowly walk yourself backwards until your stomach lies directly over the top of the ball with both legs extended and both feet firmly placed on the floor, hip-width apart or wider.
• Place your hands on the ball, directly under your shoulders with your elbows pointed toward your ankles.
• Try to squeeze the ball between your hands to create more strength and stability.

Upward Phase

• Exhale and slowly press your body upward until your elbows are straight, but not locked.
• Keep your head, torso and leg straight, strong and aligned with one another.
• Hold this position briefly.

Downward Phase

• Inhale and gently lower yourself to start position.

 Challenge: Move the ball closer to your ankles.

Tip: Do not allow the lower back to sag toward the floor. Your torso and hips should remain rigid and  parallel throughout the exercise.

• Lie on fitness ball, with feet slightly parted on the floor or against the base of a wall. Cross arms, with hands in front of shoulders.
• Raise torso off of ball by hyperextending spine. Return torso to ball and repeat.
• If no wall is available, hips can be positioned lower on ball and toes can be positioned out wide on floor for balance.
• Movement can be made easier by placing hands behind hips or positioning hips low on ball.

Challenge: Exercise can be made more challenging by positioning ball lower toward hips, by positioning hands behind head, or positioning arms to the sides of the head.

PIKE (ADVANCED) 

5 to 8 reps.

Starting Position

• Begin in an all-fours position with your torso on the ball and hands and feet on the floor.
• Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders.
• Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
• Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement.

Curling Phase:

• Keeping your legs straight and strong, pull your feet toward your chest. The ball will roll forward as your hips pike upward toward the ceiling.
• Continue this movement until your hips are directly over your shoulders. Your legs, torso and arms should all be straight and strong.
• Keep your neck long; your head between your arms. You can point your toes but always keep your toes connected to the top of the ball.

Lowering Phase

• Inhale and slowly lower yourself back towards the floor, returning your body to the starting position.
• Avoid arching (sagging) your lower back or hiking your hips upward to the starting position. Contract your abdominal, back and glute muscles to keep your torso and legs parallel to the floor.

BACK FLY (ADVANCED)

• Begin this exercise by balancing the core of your body on the Swiss ball with legs straight and toes on the floor.
• Hold dumbbells to the left and right side of the Swiss ball underneath your shoulders with arms extended.
• EXHALE: Raise your arms to your side, bringing the dumbbells up to shoulder level height.
• Keep your arms as straight as possible but do not lock your elbows.
• INHALE: Slowly lower the dumbbells back to the starting position to complete one rep.

Tip: This is not an exercise for heavy weights. Keeping arms slightly bent will reduce stress on the elbows. 

Oblique Crunch (Intermediate)

This exercise strengthens the oblique muscles, and increases core strength and stability. 

• Begin by resting on your side on the exercise ball with your hands behind your head, and feet resting on the floor.
• Flex your oblique muscles (side abdominal muscles) to lift your upper body off the exercise ball. Slowly return to the starting position and repeat.

Walk-out (Intermediate)

Starting Position

• Lie on your stomach over the top of the fitness ball.
• Begin in an all-fours position with your torso on the ball and hands and feet on the floor.
• Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders.
• Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
• Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale.
• This is your abdominal engagement.

Outward Phase

• Gently exhale. With your abdominals engaged and your torso rigid, slowly walk your hands forward, lifting your legs off the floor.
• Your legs should be actively reaching toward the back of the room. Avoid allowing your legs to droop. It is important to keep your ribcage knitted together and the abdominals strong in order to maintain a rigid torso.
• Continue walking out until the fronts of your thighs or knees are resting on the top of the ball. The further you walk away from the ball, the greater the stability challenge.
• Go slowly and find the challenge that is just right for you. Keep your body rigid so that your legs and trunk form one continuous line.
• Your legs should be very active so that your entire body is straight as a board and aligned parallel to the floor.
• Keep your shoulders forward, away from the shoulder blades and down toward your hips. Your end position is where you can maintain stability with your hands directly under your shoulders, and elbows, torso and legs straight and strong.
• Hold this position briefly.

Return Phase:

• Inhale and slowly walk yourself backwards to your starting position, trying to maintain your stability and balance.

Exercise Variation

• To increase the balance challenge, walk yourself further out until the tops of your feet or toes rest on the top of the ball.

Exercise Variation

• To further increase the balance challenge, raise one leg off the ball when you reach the end of the walkout phase.

Challenge: Hold the plank position for a few breaths before returning.

Knee Tucks (Advanced)

Starting Position

Step 1

• Begin in an all-fours position with your torso on the ball and hands and feet on the floor. Lengthen your legs and stretch your heels to the back of the room.
• Your hands should be under your shoulders.
• Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
• Exhale and pull your abdominals away from the ball.
• Try to keep them pulled away even when you inhale. This is your abdominal engagement.

Step 2

• Once you have established your abdominal engagement, slowly walk your hands forward until your feet come off the floor.
• Continue walking out until the fronts of your thighs or knees are resting on the top of the ball in a plank position.
• It is important to keep your ribcage knitted together and the abdominals strong in order to maintain a rigid torso.
• Your legs should be very active so that your entire body is straight as a board and aligned parallel to the floor.
• Keep your shoulders pulling away from your shoulder blades and toward your hips. Elbows must be straight and hands directly under your shoulders. Keep your legs active.

Curling Phase

• Exhale and slowly bend your knees toward your chest.
• The ball will roll forward as your knees tuck under your torso and your hips lift toward the ceiling.

NOTE: This brings your body into somewhat of a handstand position. Be aware of your shoulder strength and keep the elbows straight.

• Ideally, your knees are under your hips, your hips are toward the ceiling and your shins are on top of the ball. Hold this position for a breath.

Lowering Phase

• Inhale and straighten your legs, rolling the ball back to plank position.

Advanced Challenge: Keeping your legs straight, move your hips toward the ceiling until the ball is at your ankles.

Russian Twist (Advanced)

• Lean on top of a fitness ball with the upper back on the ball and the hips out straight in front of the body, with knees bent at a 90 degree angle.
• Keep the body straight from shoulders to knees. Hold the arms out straight in front of the chest with the palms touching each other.
• Twist through the stomach and shoulders rotating on to one shoulder with the hips up. Keep the feet on the ground and back straight and rotate to the opposite side. 

EXERCISES FOR BALL TRAINING

Ball Circles

Sit on the ball and place the hands on the ball for balance or place them behind your head for more of a challenge. 

• Slowly begin to roll the hips in a circle towards the right, making small circles and then, as you get comfortable, larger circles. 
• Focus on contracting the abs each time you roll the ball forward. 
• Repeat for 20 circles to the right and then the left.

Ball Marches

• Sit on the ball with the spine straight and abs in. 
• Begin a slow march, alternating lifting the right foot and then the left. 
• As you get comfortable with the movement, lift the knees higher and march faster. 
• You can also add a bounce on the ball if you feel comfortable. 
• Repeat for 1-2 minutes.

Seated Ball Balance

• Sit on the ball with the spine straight and abs in. 
• Place the hands on the ball or behind the head (harder) and lift the right foot off the floor, holding it in the air for 5 or more seconds. 
• Lower and repeat on the other side. 
• Repeat for 5-10 reps. Keep the abs in to help maintain your balance.

Challenge: Position toes on the ground and heels up. Slowly lift the toes on one foot off the ground. Repeat with the other foot.

Advanced Challenge: Lift both feet off the floor. Sit with only the ball touching the floor.

One Leg Balance with the Ball

• Stand on left leg, right leg straight out behind you, holding the ball overhead. 
• Slowly lower the ball toward the floor while sweeping the right leg up behind you and balance, using the ball for support. 
• Try to roll the ball out a bit to lengthen the body from head to toe. 
• Hold for 5 breaths and repeat on the other leg.

Stretching

Chest Stretch on the Ball

• Lie face up on the ball and roll down until your back is fully supported. 
• Relax your hips and head and let your arms fall out to the sides for a relaxing chest stretch. 

Whole Body Stretch with the Ball

• With legs wide, place hands on ball and roll it forward, pressing your chest towards the floor to stretch the back and hamstrings. 
• Hold for 5 breaths.

Back Stretch with the Ball

• Stand in front of ball and place the side of the right hand on the ball (thumb pointing up). 
• Roll the ball towards the left while keeping the hips square. 
• Hold for 3-5 breaths and switch to the other side.
• Place ball under you and get into a lunge position, one leg forward (bent to 90 degrees), back leg straight out and balancing on toe.  You should be resting on the ball. 
• Bring hands out in front of you or overhead and feel the stretch through the hips.  Hold for 3-5 breaths and repeat on other leg.

Inner Thigh Ball Stretch

• Sit on ball and take the legs out wide. 
• Place elbows on the inside of the knees or hips and relax into the stretch, using your elbows to gently push the knees out for a deeper stretch. 
• Hold for 3-5 breaths.

 Standing Back Stretch with the Ball

• This works better with a smaller ball. 
• In standing position hug the ball to your chest and then bend forward, resting the ball on the thighs while letting your arms hang down towards the floor. 
• Relax your body, letting your legs support you, and open up through the back. 
• Hold for 3-5 breaths.

Safety tips

These practices will increase the safety and benefits when working with fitness balls.

• When exercising, always wear a shirt. A sweaty body will slide off the ball which could cause an injury, especially if you’re using the ball in conjunction with free weights.
• Avoid the use of any type of support or anchors for supporting your limbs when training with the stability exercise ball. The whole idea is to train in an unstable neuromuscular environment.
• When using external resistance, opt for lighter loads than you would when training on a standard bench. Do not use high loads with this type of training.
• Spotters are a good idea when using external resistance equipment. However, if you are using appropriate loads and form, nothing more than minimal supervision is generally required.

Additional advice:

• Always consult your physician before beginning an exercise program.
• Your rehabilitation or exercise professional should help develop an individualized program to meet your needs and abilities.
• If you have a previous injury, start with light pressure.
• Ensure proper use of products described in this manual by following instructions carefully. Failure to do so could result in serious injury.

Thank you for dropping by our ultimate guide for a fitter, stronger, healthier you. We have prepared and written the guide with you in mind, and how to level up your skill, improve your health and promote your well-being. Each ultimate guide was written for a King Athletic product, customized to fit your fitness regimen.

We have helped many others just like you who have achieved their fitness goals. Whether you are a beginner looking for information about exercise, or you are already in the game but you want to advance your skills - we have you covered.

In this ultimate guide, we will concentrate on exercises that incorporate a stability disc.  No matter your knowledge of the discs, I am going to make sure that you feel confident and comfortable using the disc. Learn about the benefits, best uses, and what a stability disc can do for you to help you reach your fitness goals.

WHAT IS A STABILITY BALANCE DISC?

What is a balance disc? Is it an exercise equipment where you can balance on? Well, this could be partly true but there is a lot more you need to know about this magical exercise tool. Just lend me your time and you can thank me later.

A balance disc, also known as a wobble board, is a piece of exercise equipment which is meant to create an uneven surface. This allows for the user to focus on improving their balance and even strengthening their core.

A balance disc is normally placed on the ground which allows the user to practice various types of exercises on it. The purpose for an uneven surface is that whenever the human body is confronted by an uneven surface, the core muscles are activated in order to give stability to the body. If you have finally made the decision to incorporate a balance disc into your exercise routine, it is best to first use it on a flat surface to minimize the probability of accidents.

Did you know? The reason balance discs are popular is because they can withstand more than 350 pounds (approximately 160 kilograms). While the user is seated on a balance disc cushion, the muscles in the lower back, abdomen and the spine are all engaged. So even if you weigh 160 kilograms, you can be sure that this is the tool for you!

INTRO TO CORE WORKOUTS

Below are the various exercises that can be performed using a balance disc. You are also going to learn how these exercises are done and understand how they benefit your core. Before you begin using your exercise equipment, first look at the safety tips at the end of this book to ensure that you are safe to use a stability disk. Remember, your safety and health comes first!

Warming up is very important when it comes to doing exercises. Cooling down is also equally important. Below you will find a list of the different ways you can warm up beginning the balance disc exercises. Enjoy!

A warm-up is a series of exercises designed to activate the nervous system by increasing the body temperatures and range of motion. For the best results when working out, it is important to always begin with a full body warm up, regardless of whether you are doing upper body training or lower body training.

For you to fire up your muscles and gain full range of motion on your joints, you will have to go through mobility activation drills. When done properly, they increase your overall exercise performance.

Some of the best exercises you can do for a perfect warm up include:

Glute Bridge → Duration: 8 reps
Foam Roller/Massage Ball → Duration: 10 minutes
Child’s Pose (with breathing) → Duration: 6 reps total
Upper Back Rotation → Duration: 8 reps for each side
Half-kneeling Adductor Dip → Duration: 8 reps for each side
Wall Hip Flexor Mobilization → Duration: 8 reps each side

CORE WORKOUTS

PUSH UPS WITH BOTH HANDS ON DISC OR ONE HAND DISC

This is an advanced chest exercise, which is designed to engage and strengthen muscles on the upper part of the body including the arms, shoulders and chest. This form of exercise also helps in building core stability and strength via the instability and the dynamics of the balance disc.

1.Begin in a push-up position, placing one of your hands on the the balance disc and one of the floor next to the disc maintaining your back on a straight a straight position and the core tight.  2.Slowly lower your body down until your elbows are at a 90-degree angle and pause.

3.Using your arms, raise your body back to your starting position while maintaining a strong bridge.  Repeat at least 10 times.

THE FOREMAN PLANK

Using a core balance disc is a perfect way to challenge your core muscles to greater depths more than just standard exercise routines do. The forearm plank is an ideal routine exercise to help you in strengthening your core muscles.

1.Let your bent elbows and forearms rest on the balance disc with the palms facing each other with elbows situated under the shoulders. 2. Keep your legs extended with your toes touching the floor to ensure that your body is in a straight line. 3. Don’t sink or arch the lower back or the hips. Maintain your core in a tight position. 4. Hold yourself in that position for 60 seconds. Repeat at least 2 times for optimum benefits.

1 AND 2 DISC OPTION SQUATS

Squatting on a balance disc is a perfect way of engaging all of your abdominal core muscles. When done in the right way, squats bring untold benefits. Let’s learn how to do them in the proper manner in order to gain the most from this workout.

1.Place both of your feet on the balance disc while you are in a standing position and stretch your arm as you can see from the diagram.  2. While maintaining balance, bend your waist and knees to perform a squat. 3. Remain in this position while retaining your knees at an angle of approximately 90 degrees. 4. Do 12-20 reps of this. Repeat 3 sets for maximum results.
(This exercise can also be done on two discs like you can see on the picture.) Tip: Bear in mind that while doing squats, the golden rule is “ass to grass.” Which implies lowering your bottom as low to the ground as possible. This motion helps in building and toning leg muscles.

BODY WEIGHT LUNGE

1. Begin in a standing position with your feet together. Pull your shoulder blades towards the hips. To stabilize your spine, engage the core/abdominal muscles. 2. Lift one of your legs from the floor and balance on it. After establishing a balance point, rest for two seconds then step forward. Shift your bodyweight onto the leading foot then place it firmly on the floor. 3. Focus on the downward movement of the hips. Don’t drive your hips forward. As you move in this position, bend slightly on your hips while maintaining your back on straight position 4. Move forward with the leading leg, activating both of your butt muscles and thighs to an upright position or the position that you began at. Perform 20 to 30 lunges to complete one set. Do 3-4 sets for optimal results.

CRUNCHES

Crunches are also an essential when it comes to strengthening core muscles. If done the right way, they have several benefits to the person doing them. Let’s learn how to do crunches for optimum results.

V-HOLD

We’re sure that the very day you decided to begin doing core exercises you wanted to have strong core muscles. How about trying v-hold exercises? These are perfect when it comes to strengthening and stabilizing your core muscles. Learn how to do these effectively to ensure that they are beneficial in strengthening and stabilizing your core.

1.With your knees bent and heels on the ground, extend your hands sideways and sit at the center of the stability disk. 2.Then lift one of your legs slowly from the ground, maintaining it in a bent position. After you are fully stable, lift the other leg until it is at about 90 degrees above the ground. 3.Hold yourself and the leg at this position for no less than 30 seconds. Repeat it for 2 or more times.

GLUTE BRIDGE

As athletic men and women, we would all like to have muscles that will not become injured after engaging in the smallest of activities. For this reason, we have included glutes as part of this exercise guide. Glutes are a very important part of your muscles. They are significant in that they prevent injury, help you fit into your jeans nicely and also improve your day-to-day performance.  These exercises will help you in moving better, feeling better and also training at your optimum capacity.

1. With your knees bent, lie on the floor on your back. Allow your hips to be apart with the toes facing away. While in this position, contract your abdominal muscles. 2. Exhale gently while keeping your abdominal muscles engaged. Lift the hips away from the floor and ensure that the abdomen is strong enough to avoid arching. 3. Inhale slowly as you gently lower yourself back to your starting position. 4. This should be done gradually starting with two of your feet at the same time while raising one leg while the other one is extended. Try to avoid arching as much as possible. Five times are enough for this exercise.

SIDE PLANK

Have you been overlooking planks, thinking that they have no benefits for your core muscles? Think again! It’s time to reconsider how much side planks can offer to your core workout. Side planks are often overlooked despite the fact they are perfect moves for your midsection. By ignoring side planks, you are ignoring the weak muscles of your body known as quadratus lumborum which are part of your posterior abdominal walls.

1. While lying on your side, prop your upper body using your elbow. 2. Keep your legs straight and lift your hips from the floor. Hold yourself at that position for 6 seconds 3. Let this time advance to at least 30 seconds for each time you do this move. 4. Rest for intervals of 30 seconds and repeat it three to five times per session.

BIRD DOG AND ELBOW TO KNEE BIRD DOG

The elbow to knee repeating bird dog is a calisthenics, plyometrics and a total body exercise which targets the abs, shoulders, glutes, hamstrings and also your lower back.

1.For the starting position, you should begin on your four limbs (quadruped position) with the knees aligned to the hips and the hands to the shoulders. 2. To perform the dog bird exercise, you have to move your legs as you move your hands up and down simultaneously. It is recommended to do at least 20 repeats for 30 minutes to ensure that this exercise is good for you. Have a look at the picture to have a deeper understanding of what you should do for this one. Bird Dog and Elbow to knee bird dog 1.Start on all fours and lift opposite limbs parallel with the floor.2.Bring your lifted elbow and knee together to touch then take them back out to parallel with the floor. Repeat this for five times

COOLING DOWN

Imagine what would happen to your car or computer if had to run for long hours without cooling down? Of course, it will burn up and stop functioning!  That is what also could happen to you if you fail to cool down. o avoid this, after you finish your core exercises, it would be a wise decision to implement this static stretching routine. Obliques, abs and lower back stretches will increase your flexibility and release all the tension you have been accumulating during the exercise.

• Child’s Pose: Sit down on your heels and then stretch your hands. Relax and feel the tension go away. Should be done for 30 seconds.
• Abs Stretch: Lie with your face down on a mat then place your hands on a push-up position, straighten them until you feel the abs stretch. Remain in that position for 30 seconds.
• Lowe Back Stretch: While lying on your back, fold your knees towards your chest for 30 seconds.
• Cat Cow Stretch: Drop your head and round your neck and back by folding your abs inwards. Hold that position for about 3o seconds and then rotate your upper body to the left. Repeat for the opposite direction.
• Hip Stretch: Bend your right knee then cross your left leg over it. Repeat for the opposite direction.

OTHER BENEFITS

As technological advances continue to soar through the roof, most of us are finding out that we are spending more and more time sitting in our offices, classrooms or behind our computers for longer than what is recommended. Sitting on chairs for long periods of time can be distressing and harmful to our bodies. Ever since the beginning of life, man has not evolved to spend his life sitting down. Therefore, when a person sits for very long periods it increases stiffness in the lower back and hips, and  weakens abdominal and core muscles.

While at your office or home, active sitting entails sitting on a disc which helps to balance mobility in the pelvic girdle and the lower back.

Since a stability disk creates an unstable environment, it makes the body sway from the imbalance. This forces the body to work to correct itself according to gravity. This element of balance ensures that postural muscles are more active which provides minimal but very beneficial movements to train muscles in the lower back.

By ensuring that postural muscles are active, this allows them to remain strong so that can meet our daily needs. Additionally, sitting on a stability disc makes sitting more comfortable and healthy.

Children who struggle to concentrate at school or at home, for instance those with attention deficit disorder (ADD) can find several benefits from using a stability discs. This can be done by replacing their regular chairs with a stability disc.

When a child is seated on a stability disc, it allows for movement without having to disturb fellow students. It is also a perfect way to ensure a disciplined posture for a student who is finding it hard to develop a good posture.

Tip: Balance discs are preferred to fitness balls because balance discs are smaller and less bulky. Unlike a fitness ball, you can carry your balance disc with you without having to deflate and inflate with each use.

PRECAUTIONS

As always, we highly recommend that you consult with your physician or specialist if you want to incorporate using stability disc into your regular exercises to ensure that you are healthy enough and will have no spine complications.

At any time of the day, all exercises with a stability disc should be conducted in a controlled environment and manner. The participant should start slowly and build speed gradually as confidence begins to build.

Constant use of stability discs to maintain balance can result in quick and unexpected fatigue. You may find that you have to do shorter exercises in the meantime before you gain experience.

• Always ensure that you are in comfortable clothing and well padded shoes which can protect heels and arches of the feet.
• Always ensure that you have warmed up before doing any exercises. After you are done, be sure to cool down.
• Take breaks whenever necessary.
• No exercises should be done on an empty stomach. You should at least eat something light before any exercise.
• Always listen to your body. Whenever you feel unwell, dizziness or even shortness of breath, you should not exercise.
• Always consult a doctor before beginning a new workout regime.

Just like any other exercise equipment, you must read the manufacturer’s manufacturer’s instructions for caution, and the instructions should always be adhered to.

WHEN TO SEE A DOCTOR

Seek advice from a licensed and qualified health personnel before beginning your exercise program. If you start experiencing back pain that lasts for more than a week or any other symptoms of concern, it is best to visit a physician for the right diagnosis and treatment.

That’s why we created this meal guide to be your personal healthy eating guide. We’ve found a system that allows us to eat delicious, filling meals that satisfies your lifestyle. It’s a simple, effective system we use and trust in personally that has helped us lose upwards of 130 pounds total.

This nutrition guide is straightforward, easy to follow and even leaves room to indulge. It’s true - you can stay fit, look great and even have room for the good stuff. Let’s get started! 

King Athletic Head Coach and Trainer
Simon Sekski

King Athletic is a brand that focuses on promoting health and fitness as a main source of well-being and happiness We believe that motion, sports, exercise and fitness are essential in living healthy, joyful and satisfied lives. We strive to achieve our mission through the design and creation of high-end fitness equipment, and workout programs It is our top priority to help individuals and athletes of all skill level reach their top performance.

This ultimate nutritional guide is a collaborative guide to mastering the two core habits we preach: eating delicious, healthy meals and engaging in an active, fit lifestyle. Each aspect will help and encourage you to do the other better, eventually becoming routine and second nature. It’s worked for us and we know it will work for you too. Thanks for allowing us to take this journey with you. Now let’s get started improving your life.

Eating to obtain a lean body is actually quite simple. With a few scientific principles and an easy-to follow system, making delicious, nutrient-rich meals that help the body lose fat faster becomes mindless and enjoyable, rather than bland and tedious. King Athletic has teamed up with personal trainers, Zen Dudes Fitness, to create the ultimate Fitness Simple Meal System. It is the exact system The Zen Dudes used to collectively lose 130 lbs, and continue to use to help their clients obtain their ideal physique (and keep it) all year round. These are simplified guidelines that will help most people lose body fat faster and, more importantly, keep it off. We are more concerned with simplicity as opposed to perfection, because most people are better off using simple strategies they can actually implement rather than specific, time consuming strategies that are ultimately unnecessary. For example, eating plain chicken and broccoli for 12 weeks might help you get a six-pack fast. But if you hate chicken and broccoli (or eating the same thing every day) you will never keep your six pack.

PROBLEM: Time - “How do I cook and eat delicious, nutrient-dense meals required for a ripped physique, having more energy, living longer, and generally feeling better while on a busy schedule?”

SOLUTION: - Simple Meal System!
With the King Athletic and Zen Dude Fitness Simple Meal System, you eat two large and delicious nutrient-rich meals per day. If you still feel hungry after that, we’ve included a list of healthy snacks to keep you satisfied and make sure the body is still burning fat. Here at King Athletic and Zen Dude Fitness, we believe getting ripped and feeling awesome should also taste great. Not restrictive. Not time consuming. WHY is this system better than a diet?

FREEDOM TO EAT WHAT YOU WANT

Saves time because you know what you’re eating.  As you become familiar with our system, creating meals you love will take less time. You know exactly how many calories/ macronutrients are being consumed. As time passes, you will stop needing to log your food because you will develop an understanding of its nutritional content. This simple approach to nutrition leaves you more freedom to eat what you want while still maintaining your fitness and health.

YES YOU STILL LOSE FAT AND WEIGHT.  No restrictions

“Diets” restrict things. This is not a “diet” so much as it is a system for feeding. We only recommend using this system for 70% of your calories. The other 30% can be saved for booze, chocolate and all that good stuff. (Yes, you still lose fat and weight if you consume those things as long as they fit into your macros.)

 A FACT!  On average, you need to burn 3,500 calories to lose 1 pound of fat

GRILLED TERIYAKI CHICKEN WITH SPANISH RICE!? Hell yeah

You still eat a variety of kick ass food. Steak and eggs with hot sauce and goat cheese one night, and gilled teriyaki chicken with Spanish rice the next night? Hell yeah. Don’t want to eat pork, rice and asparagus every night? Good, we don’t either. Sirloin steak, sweet potatoes and spinach will do the same awesome stuff to your body (awesome stuff = lose fat).

LESS STRESS LOWER CORTISOL LEVELS

Less stress, more energy.  Say goodbye to constantly wondering if you’re eating right or how many calories are in your food. Less stress = lower cortisol levels. Cortisol (considered by health experts to be a huge threat to health and well-being) is the hormone involved in fat storage when stress levels are high.

When you lower your cortisol levels, your body naturally sheds some extra weight and boosts energy levels. Why would you not want to feel more energized, look younger and even live longer? Oh yeah… and an increased sex drive too.

THIS SYSTEM AFFORDS YOU FREEDOM

Satisfaction and freedom - When your body gets the nutrients it wants, it doesn’t nag you into constantly being hungry. This means less money spent on food and more cash spent on the things you love to do.

Most importantly, this system affords you freedom. Eat what you want and stay within your calories/ macronutrients. Consume whole, unprocessed foods from this list 70% of the time and have fun the other 30%. 

STEP BY STEP GUIDELINES

Calories & macronutrients are king - Fat loss and maintaining a lean physique is mainly dependent on how much you are eating (calories) and what those calories consist of (macronutrients like protein, carbs and fat).

IMPORTANT: Use the Figuring Out Calories & Macronutrient Guide to figure these numbers out first!

1. Log food using MyFitnessPal.  -You don’t have to be exact (this is impossible anyway) but you need to be within range on a daily and weekly basis. Use the Logging Food in MyFitnessPal guide. Also available on Google and iPhones as apps.

2. Food scale - Buy food scale to measure everything you eat. Weighing food may seem tedious at first but this is how you learn to visualize how much food you are consuming. It won’t take long before you will be able to simply eyeball portion sizes.

3. Cook and repeat your meals - This is most effective way to stay within your calories, get the right amount of macronutrients, and ultimately get lean. Use the Quick Cooking Guide (pg. 23) for easy instructions on cooking meat, fish, veggies and carbs. Repeat the same meals often. Once you find combinations you enjoy, repeating those meals increases convenience and decreases body fat4. 70% of total food intake - Calories/macros should come from the whole, unprocessed foods found on the Approved Foods List .We recommend trying to hit that 70% goal Monday through Friday every week. Don’t go crazy and wreck yourself on the weekends, but feel free to indulge in some foods not on this list. We believe it’s better to eat a small portion to satisfy a craving than wait until later and risk binge eating an entire tub of Ben & Jerry’s!

IMPORTANT: Use the Figuring Out Calories & Macronutrient Guide (pg. 10) to figure these numbers out first!

The other 30% - What about that other 30% of total food intake? We can’t be perfect ALL the time. In fact, in order to maintain a lean figure, you have to eat some junk food (yes, we are serious). See the Other 30% Guide (pg. 14) for tips.

Eat nutrient rich food - Don’t think of this food as “healthy” or “unhealthy.” Just focus on consuming nutrient-dense foods. Nutrient-dense means more nutrients per calorie. Basically, more bang for your buck. By  consistently eating these types of foods, your body will feel more satisfied and nourished, and consuming these superfoods will prevent you from overeating.

HOW IT WORKS

EAT TWO MEALS PER DAY- Meals will be “feast” size(roughly 1,000 calories each depending on your personal macro number) so if you need to split them up into 3 or 4 meals that is fine, too. These are guidelines, not hard rules.

Pick 1-3 items from each “base” category (a protein, a carb and a fat) keeping in mind your recommended macro number. If you have questions on serving size, please see the Nutrition Quick Guide (pg. 16). Remember to log all “base” foods in MyFitnessPal.com.

Next, pile your bowl/plate high with unlimited veggies, sauces, and seasonings. Why? These foods barely contain any calories and are all around great for you.

Lastly, make things unique and interesting to your taste buds by adding some of the suggested spices, seasonings and dressings we suggested in the Nutrition Quick Guide (pg. 16).

FIGURING OUT calories & macronutrients - The best way to get the most out of this system is to calculate your calories and macronutrients online through the Zen Dude Fitness Calorie & Macronutrient Calculator. This is an essential step in this nutrition system and you can not proceed into the next section of this book without it. 

GUIDELINES AND SCREENSHOTS FOR HELP:

 Fill out the below criteria: Age, Gender, Weight, Height.

“Current Activity Level” using the following guidelines:“Highly Active” high intensity exercise 4x or more per week.

• Moderately Active” - moderate intensity exercise 3-4x per week. “Light Activity” - moderate intensity exercise 1-2x per week. “Sedentary” - DO NOT choose this (assuming you are completing the Zen Dude Fitness workouts).
• Under “Goal” make sure you select “Lose” on the calculator.
• “Calculate Macros”
• Protein Intake: Males - select “High.”
• Protein Intake: Females - select “Normal.”

STOP! Do not go any further in this book until you have used the macronutrients calculator above. It is essential to this system and you cannot successfully continue without it. click here to go to the calculator.

TIP: As a quick reference guide, use this chart to track your caloric intake based on food intake amount.

ADJUSTING MACROS FOR BODY TYPE

In addition to understanding how many calories and macronutrients you should be eating to lose fat, it is also important to go one step further to ensure ultimate success: Eating the right macros based off of your body type. There are three types:

Body type means more than “how you look.” Body type is also associated with how your body responds to certain types of nutrients. Some people lose more fat/weight on higher carb diets. Some people lose more fat/weight from eating more protein. Some people cannot gain weight no matter how hard they try.

Understanding your body type and how it responds to certain nutrients is an integral part of understanding how to achieve and maintain a lean figure.

Below we've broken down each of the three body types and given you a suggested macro intake percentage. It is important to note that this is a guideline for getting more specific with your eating habits, and many people can be a mix of all different body types. Knowing your body type ensures that you understand the right exercise and nutrition protocols to follow in order to achieve a lean, healthy figure. 

So, what’s my body type?

ECTOMORPHS - Suggested macronutrient percentages for this group:
55% carbs  25% protein   20% fat

Thinner individuals characterized by thinner bone structures and limbs. Think of someone like a long distance runner. Typically skinny, right? Ectomorph physiques are correlated with a fast metabolic rate and higher tolerance for carbs. Essentially, these are the folks who can take five trips to the buffet without much weight gain (everyone has the skinny friend who loves to brag about his/her ability to consume two pizzas without consequence).

In terms of fat loss and maintaining a healthy, lean figure, this group responds better to higher carb intake, moderate protein, and low fat. For simplicity’s sake, think “more carbs, less fat.”

MESOMORPHS -Suggested macronutrient percentages for this group:
40% carbs  30% protein   30% fat

Characterized by a medium sized bone structure and more lean mass. This group typically has more of an athletic frame if active. Think of sprinters, soccer players, gymnasts, or NFL running backs. Mesomorphs tend to be more dominant in growth hormone and testosterone, making muscle gain easier along with a leaner body fat percentage.

Dan is a mesomorph. Although he can achieve a very low body fat percentage and gain muscle easier, it is VERY difficult for him to maintain a low body fat percentage without extreme focus on exercise and nutrition. On the other hand, if he takes a few weeks off and doesn’t focus on maintaining muscle mass, he gains body fat faster resulting in a constant need to stay active and being aware of how much he eats. This group responds better to a balanced macronutrient strategy. 

Although Dan typically characterizes himself as a mesomorph, his body responds much better to lower carb, higher fat such as an ectomorph. This is what we meant when we said many people can be a mix of different body types so it is important to constantly measure progress and make changes as needed. Dan’s macronutrient breakdown: 30% carbs, 35% protein, 35% fat.  

ENDOMORPHS - Suggested macronutrient breakdown: 25% carbs  35% protein   40% fat

Characterized by larger bone structure with a higher total body fat and mass. Think football linemen, plus size models, and power lifters. Unlike ectomorphs, excess calories tend not to burn off as fast via exercise making nutrition and food portion more important for losing body fat. Basically, this body type is characterized by a higher propensity to store energy, increasing the ability to quickly add on lean and fat mass. Through weight training, these folks can typically add muscle and overall strength very fast but also body fat if they are not careful with nutrition.

Endomorphs do better on a higher fat and protein diet with low carbohydrate consumption.Additionally, it is important that carb consumption is properly timed (post exercise). For simplicity sake: high protein, pretty high fat, low carb (if you like eggs, red meat, and nuts, being an endomorph is awesome).

Note: Regardless of body type, your ability to handle carbohydrates is greatly improved the more active you are. This means that the most optimal time to consume carbohydrate rich food is around (before or after, though we prefer after) the time you are most physically active.

ECTOMORPHS - High carb need especially around the time of exercise. High protein to avoid the loss of muscle mass.

MESOMORPHS - Moderate carbs with a majority consumed around exercise. More experimentation with protein and fat intake until you find what ratio is optimal for muscle gain and fat loss.

ENDOMORPHS -Low carb consumption with almost all carbs being consumed around exercise. High protein and high fat necessary for muscle gain and fat loss.

THE OTHER 30% - So, if 70% of your food intake should come from whole, unprocessed foods on the approved food list, what about the other 30%?

ANSWER: It doesn’t matter. Remember, the most important factor in losing fat is calories and macronutrients, not food “type.” We are not suggesting you attempt to eat McDonald’s for the other 30% of your food intake.

However… this is the reason why, yes, you can still booze, eat chocolate, and eat burgers. As long as most (70%) of your food intake 1) comes from whole, unprocessed nutrient-rich food (real food), and 2) you stay within your
calorie range and meet your macronutrient goals, you will continue to lose fat and feel awesome.

Personally, we have found that eating more “indulgent food” is a better strategy for the other 30%. Why? Eating “healthy” sweets won’t satisfy your craving. You will end up eating more low quality “healthy” dessert food vs. eating a small portion of sugary “unhealthy” dessert food.

It’s like drinking expensive, high ABV% beer vs. cheap, light beer. Sure, Bud Light per bottle is cheaper, but we’d have to drink 20 to get drunk AND get bloated. We’d rather pay double per bottle for two IPAs that taste amazing and get us a good buzz, without making us feel bloated. Make sense?

To add to our point above, stop trying to eat “healthy food” at restaurants. You are already not eating healthy because guess what… you are in a restaurant. The Zen Dude Fitness Simple Meal System was designed so you can be super particular and make awesome, unprocessed, whole food meals during the week (that make up 70% of food intake) while still going out to eat, drink and have fun with friends and family (those who are beginners still need to log it!). Don’t get us wrong, the system does require discipline, and you have to be strict with yourself when you are alone so you can be indulgent when you are out. Losing fat and getting fit wouldn’t be worth it if you couldn’t enjoy yourself!

QUICK NUTRITION GUIDE

We have categorized foods that have a similar calorie and macronutrient content. This is the bread and butter of how to create delicious, repeatable meals. We suggest using at least one ingredient from each section of this chart. Pay attention to the macros keeping in mind your unique suggested intake. (Figure that number out here.) There are hundreds of ways to prepare delicious, healthy meals with this chart.

For example, although 8 oz. of chicken and 8 oz. steak do not contain identical calories/macronutrients, they are similar enough that you can substitute them to eat a variety of delicious meals that will all deliver similarly awesome fat loss results.

Different flavors. Similar macronutrients. Similar results.

Once you have calculated your calories and macronutrients, logging food intake in MyFitnessPal is the easiest way to ensure you are getting the right amount of nutrients to lose fat faster while maintaining your muscle mass. Here are a few guidelines for setting it up: 

• Set Up - Using a smartphone, download the MyFitnessPal app from the Apple Appstore or Google Play.
• Create an account using Facebook or a personal email.
• The app will require you to fill out information such as goals, activity level, age, gender, weight, and height. Enter as directed.

• The app will construct a plan for for you based off the information entered but you can ignore the recommendation given by MyFitnessPal. We are only using the app to track food intake against the calorie and macronutrient numbers we already calculated.
• To manually enter your macros, start on the home screen and select > more > goals.
• Under nutrition goals, enter your calorie amount from when you calculated your calories and macronutrients and adjust the % of carbs, fat, and protein until you get as close as possible to your numbers (the app will only allow you to adjust to the nearest 5% increment.)

• When we calculated our calories and macronutrients, we already factored in activity level so we can turn off.
  
  

  EXERCISE TRACKING

• It is simpler to enter your calories and macronutrients manually, making it easier to track food intake because your daily numbers stay consistent.

• To turn off exercise tracking go to home > more > steps > don’t track steps.

• Additionally, do not pair any other fitness tracking apps or devices with MyFitnessPal nor add any exercises in your in your daily food diary.

• Enter Food and Track Macros

• Select the diary at the bottom of the home page.

• “Add food” to record the appropriate meal.

• Adjust serving sizes as needed.

• Suggestion: buy a food scale to weigh food for more accuracy.

• Note: this process gets easier as you continue tracking because MyFitnessPal remembers foods you have entered before.

  Viewing Macro Totals + Percentages

  
• Scroll down on your diary and click “nutrition.”
• The first will give you a pie graph of your macronutrient ratios.
• Click the four bar icon in the top right corner to see the actual numbers.
• For a simpler method: when on the diary screen turn your phone sideways.

STEAK, SWEET POTATOES & ASPARAGUS

ingredients
sirloin steak: 8oz, grilled
sweet potatoes: 1 cup, cubed
coconut oil: 1 ½ tbsp (use for
both sweet potatoes and asparagus)
greek yogurt, herb, dijon dip: 2 tbsp
asparagus: 6-10 spears, baked

macros
cals: 600-650
carbs: 30-40g
fat: 25-30g
protein: 55-60g

ROSEMARY CHICKEN, SWEET POTATOES & BROCCOLI
ingredients

chicken breast: 8 oz, boneless
sweet potatoes: 1 cup, cubed
coconut oil: 1 ½ tbsp (use for
both sweet potatoes and broccoli)
rosemary balsamic vinaigrette: 2 tbsp
greek yogurt, herb, dijon dip: 2 tbsp
broccoli florets: 1 cup, chopped

macros

cals: 700-750"
carbs: 35-40g
fat: 35-40g
protein: 55-60g

SOUTHERN SWEET POTATO SCRAMBLE

ingredients

eggs: 3, large, scrambled
sweet potato: 1 cup cubes, sauteed
bacon: 2 strips
avocado: ¼ avocado, sliced
feta cheese: 1 oz, crumbled
coconut oil: 1 tbsp
broccoli: 1 cup, chopped
red bell pepper: ¼ pepper, diced
onion: ⅛ onion, diced
spinach: 2 cups, chopped
cilantro: ¼ cup, chopped
hot sauce: 2 tsp
macros
cals: 700-750
carbs: 30-35g
fat: 40-45g
protein: 35-40g

JAMAICAN JERK PORK LOIN OMELETTE

ingredients
pork loin: 4 oz. grilled, boneless
eggs: 3, large
avocado: ¼ avocado, sliced
feta cheese: 1 oz, crumbled
olive oil: 1 tbsp on brussels sprouts
spinach: 2 cups, chopped
cilantro: ¼ cup chopped
red bell pepper: ¼ pepper, diced
brussels sprouts: 1 cup, baked
Jamaican jerk marinade: 2 tbsp
macros
cals: 675-700
carbs: 15-20g
fat: 35-40g
protein: 55-60g

SEARED AHI TUNA STEAK SALAD

ingredients
tuna steak: 6 oz, seared
feta cheese: 1 oz, crumbled
soy ginger vinaigrette: 2 tbsp
butter or olive oil: 1 tbsp, for pan
orange slices: 2-3 thin sliced, peeled
mixed greens: 2 cups, whole
spinach: 1 cup, chopped
carrots: ½ cup, shredded
macros
cals: 475-500
carbs: 15-20g
fat: 15-20g
protein: 45-50g

STEAK, SWEET POTATOES & ROASTED BROCCOLI

ingredients
sirloin steak: 8 oz, grilled
sweet potatoes: 1 cup, cubed
coconut oil: 1 ½ tbsp (use forboth sweet potatoes and broccoli)
broccoli florets: 1 cup, chopped
macros
cals: 575-625
carbs: 25-30g
fat: 25-30g
protein: 50-55g

ROSEMARY CHICKEN, SWEET POTATOES & ASPARAGUS

ingredients
chicken breast: 8 oz, boneless
sweet potatoes: 1 cup, cubed
coconut oil: 1 ½ tbsp
(use for both sweet potatoes and broccoli)
rosemary balsamic vinaigrette: 2 tbsp
greek yogurt, herb, dijon dip: 2 tbsp
asparagus: 6-10 spears, baked
macros
cals: 700-750
carbs: 35-40g
fat: 35-40g
protein: 55-60g

TURKEY TACO SALAD

ingredients
ground turkey: 5 oz, extra lean
avocado: ¼ avocado, sliced
goat cheese: 1 oz, crumbled
MCT oil: ½ tbsp
walnuts: 1 oz (about 14 halves)
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
cilantro: ¼ cup, chopped
spinach: 3 cups, chopped
sriracha: 2 tbsp
macros
cals: 500-550
carbs: 15-20g
fat: 30-35g
protein: 45-50g

CHICKEN APPLE NUT SALAD
ingredients

chicken breast: 6 oz, boneless
bacon: 1 strip
pistachios: ¼ cup
goat cheese: 1 oz, crumbled
rosemary balsamic vinaigrette: 2 tbsp
fuji apple: ¼ apple, thinly sliced
spinach: 3 cups
broccoli: 1 cup, chopped
cilantro: ½ cup, chopped
asparagus: 6-10 spears
macros
cals: 675-725
carbs: 25-30g
fat: 30-35g
protein: 55-65g

STEAK, EGG & ASPARAGUS OMELETTE

ingredients
sirloin steak: 4 oz, grilled
eggs: 2, large
avocado: ¼ avocado, sliced
goat cheese: 1 oz, crumbled
asparagus: 6-10 spears, baked
cilantro: ¼ cup chopped
hot sauce: 2 tsp
macros
cals: 550-600
carbs: 5-10g
fat: 30-35g
protein: 40-45g

CHICKEN PROTEIN AND VEGGIE BOWL

ingredients
chicken breast: 8 oz, boneless
goat cheese: 1 oz, crumbled
avocado: ¼ avocado, sliced
asparagus: 6-10 spears
hot sauce: 1 tsp
macros
cals: 575-600
carbs: 0-5g
fat: 25-30g
protein: 60-65g

MEXICAN STEAK, RICE & BEANS BOWL
ingredients

ribeye steak: 6 oz, grilled
avocado: ¼ avocado, sliced
jasmine rice: ¼ c. uncooked (¾ cooked)
black beans: ½ cup
spinach: 2 cups, chopped
cilantro: ¼ cup, chopped
hot sauce: 2 tsp
macros
cals: 700-750
carbs: 60-65g
fat: 15-20g
protein: 55-60g

MEXICAN SHRIMP, RICE & BEANS BOWL

ingredients
shrimp: 6 oz, peeled, tails off
jasmine rice: ¼ c. uncooked (¾ cooked)
pinto beans: ½ cup
avocado: ¼ avocado, sliced
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
spinach: 1 cup, chopped
sriracha: 1 tbsp
cilantro: ¼ cup, chopped
macros
cals: 600-650
carbs: 70-75g
fat: 15-20g
protein: 45-50g

MEXICAN CHICKEN, RICE & BEANS BOWL
ingredients

chicken breast: 6 oz, boneless
jasmine rice: ¼ c. uncooked (¾ cooked)
pinto beans: ½ cup
goat cheese: 1 oz, crumbled
asparagus: 6-10 spears
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
white onion: ¼ onion, diced
spinach: 1 cup, chopped
sriracha: 1 tbsp
cilantro: ¼ cup, chopped
macros
cals: 625-675
carbs: 70-75g
fat: 15-20g
protein: 50-55g

CHICKEN & CHICKEN CARB BOWL
ingredients
chicken breast: 4 oz, boneless
chicken sausage: 4 oz
jasmine rice: ¼ c. uncooked (¾ cooked)
black beans: ¼ cup
sweet potatoes: ½ cup, cubed
cilantro: ¼ cup, chopped
red bell pepper: ¼ pepper, sliced
green bell pepper: ¼ pepper, sliced
spinach: 1 cup, chopped
sriracha: 1 tbsp
macros
cals: 650-675
carbs: 70-75g
fat: 15-20g
protein: 50-55g

TURKEY SAUSAGE & VEGGIE BOWL
ingredients

turkey sausage: 8 oz
jasmine rice: ¼ c. uncooked (¾ cooked)
black beans: ¼ cup
sweet potatoes: ½ cup, cubed
bacon: 1 slice, diced
avocado: ¼ avocado, sliced
red bell pepper: ¼ pepper, sliced
green bell pepper: ¼ pepper, sliced
broccoli: 1 cup, chopped
spinach: 1 cup, chopped
cilantro: ¼ cup, chopped
hot sauce: 2 tsp
macros
cals: 775-800
carbs: 65-70g
fat: 25-30g
protein: 50-55g

STEAK, SWEET POTATO & VEGGIE BOWL

ingredients
sirloin steak: 8 oz, grilled
sweet potatoes: 1 cup, cubed
bacon: 1 slice, diced
avocado: ¼ avocado, sliced
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
broccoli: 1 cup, chopped
spinach: 1 cup, chopped
macros
cals: 600-625
carbs: 25-30g
fat: 25-30g
protein: 55-60g

STEAK, EGG & GOAT CHEESE BOWL
ingredients

sirloin steak: 8 oz, grilled
sweet potatoes: 1 cup, cubed
avocado: ¼ avocado, sliced
egg: 1, fried
goat cheese: 1 oz, crumbled
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced

macros
cals: 600-625
carbs: 25-30g
fat: 25-30g
protein: 60-65g

CHICKEN CARB VEGGIE BOWL
ingredients

chicken breast: 8 oz, boneless
sweet potatoes: 1 cup, cubed
bacon: 1 slice
spinach: 1 cup, chopped
brussels sprouts: 1 cup
broccoli: 1 cup, chopped
macros
cals: 575-600
carbs: 25-30g
fat: 25-30g
protein: 55-60g

TURKEY SAUSAGE & SWEET POTATO SCRAMBLE
ingredients

turkey sausage: 8 oz
avocado: ¼ avocado, sliced
egg: 1, fried
sweet potatoes: 1 cup, cubed
broccoli: 1 cup, chopped
brussels sprouts: 1 cup
cilantro: ¼ cup, chopped

macros
cals: 600-650
carbs: 30-35g
fat: 25-30g
protein: 45-50g

KITCHEN SINK BOWL (TURKEY SAUSAGE)
ingredients

turkey sausage: 4 oz
chicken breast: 4 oz, boneless
garbanzo beans: ¼ cup
black beans: ¼ cup
jasmine rice: ¼ c. uncooked (¾ cooked)
pistachios: ¼ cup
feta cheese: 1 oz
spinach: 1 cup, chopped
bacon: 1 slice
macros
cals: 850-900
carbs: 65-70g
fat: 35-40g
protein: 70-75g

KITCHEN SINK BOWL (STEAK & CHICKEN) ingredients

sirloin steak: 4 oz, grilled
chicken breast: 4 oz, boneless
garbanzo beans: ¼ cup
black beans: ¼ cup
jasmine rice: ¼ c. uncooked (¾ cooked)
pistachios: ¼ cup
avocado: ¼ avocado, sliced
feta cheese: 1 oz
spinach: 1 cup, chopped
broccoli: 1 cup, chopped
brussels sprouts: 1 cup
macros
cals: 800-850
carbs: 70-75g
fat: 30-35g
protein: 70-75g

STEAK & EGG VEGGIE SCRAMBLE

ingredients
ribeye steak: 8 oz, grilled
egg: 1, fried
sweet potatoes: 1 cup, cubed
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
spinach: 1 cup, chopped
macros
cals: 625-650
carbs: 25-30g
fat: 15-20g
protein: 65-70g

STEAK BACON AND BEANS BOWL

ingredients
sirloin steak: 8 oz, grilled
garbanzo beans: ¼ cup
black beans: ¼ cup
jasmine rice: ¼ c. uncooked (¾ cooked)
bacon: 1 slice
red bell pepper: ¼ pepper, diced
green bell pepper: ¼ pepper, diced
spinach: 1 cup, chopped
broccoli: 1 cup, chopped
brussels sprouts: 1 cup
macros
cals: 650-675
carbs: 55-60g
fat: 15-20g
protein: 65-70g

TUNA STEAK VEGGIE BOWL

ingredients
tuna steak: 8 oz, seared
jasmine rice: ¼ c. uncooked (¾ cooked)
avocado: ¼ avocado, sliced
garbanzo beans: ½ cup
red bell pepper: ¼ pepper, sliced
green bell pepper: ¼ pepper, sliced
asparagus: 6-10 spears
macros
cals: 575-600
carbs: 55-60
fat: 5-10g
protein: 65-70g

POULTRY & VEGGIE BOWL

ingredients
chicken breast: 4 oz, boneless
turkey sausage: 4 oz
sweet potatoes: 1 cup, cubed
green bell pepper: ¼ pepper, sliced
asparagus: 6-10 spears
macros
cals: 450-500
carbs: 25-30g
fat: 5-10g
protein: 45-50g

TESTOSTERONE BOWL
ingredients
sirloin steak: 4 oz, grilled
turkey sausage: 4 oz
bacon: 1 slice
avocado: ¼ avocado, sliced
walnuts: 1 oz
sweet potatoes: 1 cup, cubed
spinach: 1 cup, chopped
asparagus: 6-10 spears
cilantro: ½ cup, chopped
macros
cals: 750-800
carbs: 35-40
fat: 40-45g
protein: 55-60g

MEDITERRANEAN TUNA STEAK BOWL

ingredients
tuna steak: 8 oz, seared
greek yogurt, herb, dijon mustard
dip: 2 tbsp
red bell pepper: ¼ pepper, sliced
green bell pepper: ¼ pepper, sliced
spinach: 1 cup, chopped
macros
cals: 575-600
carbs: 60-65
fat: 0-5g
protein: 70-75g

SPRING TUNA STEAK & STEAK BOWL
ingredients
ribeye steak: 4 oz, grilled
tuna steak: 4 oz, seared
jasmine rice: ¼ c. uncooked (¾ cooked)
walnuts: 1 oz
brussels sprouts: 1 cup
spinach: 1 cup, chopped
balsamic vinegar: 2 tbsp
macros
cals: 700-725
carbs: 35-40g
fat: 25-30g
protein: 65-70g

LEAN BALSAMIC TUNA STEAK BOWL
ingredients

tuna steak: 8 oz, seared
greek yogurt, herb, dijon mustard
dip: 2 tbsp
red bell pepper: ¼ pepper, sliced
green bell pepper: ¼ pepper, sliced
broccoli: 1 cup, chopped
brussels sprouts: 1 cup
balsamic vinegar: 2 tbsp
macros
cals: 300-350
carbs: 0-5g
fat: 0-5g
protein: 55-60g

RECOMMENDED SNACKS & SUPPLEMENTS

Creating nutrient-rich meals using the Simple Meal System is priority #1 for eating to lose fat.
However, sometimes cooking your own meals just won’t cut it. Travel, a busy work day, and afternoon hunger cravings are just a few examples of things that can throw a person off of their plan of eating to lose fat and maintain muscle.

While we might not always have time to eat delicious nutrient rich foods, all hope is not lost. In fact, having a few of the right snacks and supplements handy is a great way to make sure your body is getting the nutrients it needs while also providing your taste buds with some “hell yeahs!” throughout the day.

Here are some recommendations for snacks and supplements that keep us satisfied and hitting our macronutrient goals when we are on the road or just too busy.

SNACKS

SUPPLEMENTS 

ABOUT THE ZEN DUDES

The mission of Zen Dude Fitness is to help young ambitious individuals get ripped in less time by applying a simple and fun methodology to exercise, nutrition and lifestyle.

If you have questions or are interested in making fat loss enjoyable and less time consuming visit zendudefitness.com for more details.

In this ultimate guide, we will concentrate on exercises that incorporate a resistance band. Whether you are already familiar with this tool or are new to resistance band exercise, I am going to make sure that you feel confident and comfortable using our bands by the time you finish reading this guide. Get ready to learn about the benefits, best uses, and what a resistance band can do for you to help you reach your fitness goals.

This  guide has been designed and written with you in mind, to help you gain the most from your exercise with the King Athletic Resistance Band. We have helped many others just like you who have achieved their fitness goals. Whether you are a beginner looking for information about exercise, or you are already in the game but you want to advance your skills - we have you covered. In this e-book, we will concentrate on exercises that incorporate a resistance band. Whether you are already familiar with this tool or are new to resistance band exercise, I am going to make sure that you feel confident and comfortable using our bands by the time you finish reading this guide. Get ready to learn about the benefits, best uses, and what a resistance band can do for you to help you reach your fitness goals.

RESISTANCE BANDS (RESISTANCE TUBING SET) SET

The King Athletic Set is comprised of several bands to assist with different resistance levels. These bands are color coded for your convenience. Here’s a guide to help you better understand the numbers and colors found on each band:

YELLOW (6 lbs): The yellow bands are classified as light resistance. This means they are very stretchy, and it takes little effort to pull against them and stretch them out. Light resistance bands are used for working areas such as the shoulders and shins, where less resistance is required to work the muscle.

GREEN(10 lbs): Green resistance bands are medium resistance. These bands are less stretchy and have more tension than yellow bands. Green bands are used for muscle groups that need slightly more tension, such as the biceps or triceps.

RED(15 lbs): Red resistance bands are medium to heavy resistance. They have a higher level of tension than green or yellow bands and are harder to stretch. Red bands are suitable for muscle groups that are larger, such as the legs, chest and back, or for individuals who have been building muscle strength.

BLUE (18 lbs): Blue resistance bands are heavy resistance. These are much more stiff than red, green or yellow and do not provide as much stretch. Blue bands are for those who are very strong, or for larger muscle groups, such as the legs, chest and back. These are also the bands to use when working out with someone else – when two people pull against a band.

BLACK (20 lbs) :Black resistance bands have the most resistance. These are the hardest bands to stretch and pull. Like blue bands, black bands are used for the large muscle groups, such as the legs, or when working with others. Some sets of bands come in all black and the level of resistance is not based on color in these sets.

HOW TO CHOOSE THE RIGHT BAND SET

Know your fitness level: When shopping for a resistance band, you should be very aware of your current fitness level and body strength. It is very important to go by your current strength level and not what you would like to achieve.

For the purposes of diversity in strength, resistance bands come in different varieties and resistances. Buying an ideal resistance will not only improve the effectiveness of your workouts, but also reduce the probability of sustaining injuries during exercise. If you are rehabilitating from a recent injury, we strongly advise that you use light resistance bands. If you are of average fitness level, older, or untrained, consider a medium resistance band.

Heavy bands can be used for untrained individuals who are active. Extra-heavy bands are recommended for active men and women who have built up a level of strength that requires more resistance. Ultra-heavy resistance bands should be used by body builders and exceptionally strong individuals who require a more challenging resistance.

Exercise dosage: Now that we have discussed the different types of bands it’s time to determine what exercise dosage you should prescribe to yourself. This includes resistance levels and the number of repetitions. Bear in mind that different colors indicate different levels of strength and resistance. In simple terms, go for a resistance band that will enable you to complete 8 to 12 revolutions for every set up to the point of fatigue. This is known as the “multiple repetition maximum” or the number of repetitions you can complete in one set.

BENEFITS OF RESISTANCE BANDS

Why You Should Try Resistance Bands

• They are highly portable and versatile: You can easily pack resistance bands in your suitcase for travel and they are versatile enough for you to do exercises in your car, hotel room, or even outside.

• They increase coordination : Resistance bands cause tension all over the body. Therefore, during exercises your body is forced to stabilize which helps to improve coordination. It is also a perfect way to engage several of your muscles at the same time.

• They add variety to the type of exercises you can do: Lifting weights limits you to a few exercises which can become repetitive and boring. However, the resistance bands give you the opportunity to change your positioning in several ways to keep your routines exciting and challenging.

• They're inexpensive: Exercise equipment can be expensive, especially when you need a variety of pieces to perform a particular exercise. Resistance bands keep the budget conscious exerciser in mind by offering a wide range of exercise options at an incredibly affordable price. Bands cost anywhere between $6 to $20 depending on how many you buy and where you buy them.

• They're great for all fitness levels: Depending on how you use them, bands can be great for beginners as well as more advanced exercisers. You can use them for basic moves or add intensity to traditional exercises.  

• More muscles get activated: The difference between free weights and elastic resistance is that free weights provide a constant, unchanging resistance to set muscle groups throughout the entire range of motion, while elastic bands provide not only a greater resistance all the way through the movement, but also work more muscle groups with less required momentum.
• Greater muscle tension: Naturally elastic resistance produces a greater amount of tension on muscles compared to free weights because, as previously stated, it has the capacity to minimize momentum –causing greater muscle activity throughout the entire movement, which effectively increases the amount of time the muscle is under tension. 

WHY STRENGTH TRAINING IS IMPORTANT

• Adaptable for multiple fitness levels: Whether you are new to exercise or consider yourself a pro, you will always find something interesting to do with your resistance bands. They are available in different resistances for different strength levels, allowing you to exercise at your comfort level.

• Can be used with familiar exercises: You do not have to learn complicated routines to use your resistance band. They can be used with many of the training moves you are already familiar with.

• Whole-body exercises: Resistance bands can be used for a comprehensive, full-body workout that challenges virtually every major muscle group in your body.

• They are highly portable: Resistance bands are one of the most compact excise tools you’ll find on the market today. You can easily take them with you to the office, gym, or on the road while traveling.

• Adds variety: If you do the same exercises every day, your muscles might get used to this routine and not progress. Resistance bands are a perfect way to change things up and bring something new to your strength exercise.

• Can be combined with other equipment: Resistance bands are so versatile that you can even use them along with weights, allowing you to get the benefits of two types of exercises at once.

• Prevent muscle loss: Inactive adults experience a 3 to 8 percent loss of muscle mass per decade. Resistance training may increase resting metabolism by about 7 percent and help minimize muscle loss.

• Reduces body fat and burns calories: A regular strength training program helps you reduce body fat and burn calories more efficiently, which can result in healthy weight loss.

• Preserves muscles regardless of your age: Strength training helps preserve and enhance your muscle mass and bone mass, regardless of your age. 

 EXERCISE WITH YOUR RESISTANCE BAND SET

 Practical Exercise Tips to Get You Going

• When doing any of these exercises, body alignment and posture is critical. The shoulders and hips should be aligned, tighten the abdominals, and relax the knees. Be sure to practice the safest posture possible by maintaining a natural spinal curve.
• Include proper warm-up and cool-down activities with your elastic resistance training program.
• Use the band or tubing prescribed by your physician or therapist for the prescribed sets and repetitions.
• Perform all exercises in a slow and controlled manner. At no time should you feel “out of control”; remember to control the band or tubing rather than allowing it to control you. Do not allow the band or tubing to snap back.
• Avoid hyper extending or over-flexing joints when exercising. Don’t lock the joints.
• Breathe evenly while performing your exercises. Exhale during the more difficult phase of the repetition. Don’t hold your breath.
• For beginners, perform the exercises without the band or tubing until you are comfortable, and then add resistance. Begin with 8 to10 exercises that target major muscle groups.
• Don’t forget to warm up and cool down!

WARM UP

ANKLE ROLL

• Slowly begin by shifting your feet from the inside to the outside  repeating for 30 seconds.

LEG SWING ACROSS

• Place your hands on a stationary position on a wall.
• Stand straight and tall through your spine.
• Takes turns with each leg, slowly swing your leg across your body back and forth, allowing your toes to touch down
• Perform leg swing for 30 second to warm up your hips

• Slowly bring your heel to your butt, alternating between feet.
• Alternating your legs both of your legs in a slow jerking movement allowing your arms to swings for 30 seconds.  

FLOOR BRIDGING

• Lay down on the floor on a mat and put your feet hip-width apart.
• Slowly push through your heels driving your hips towards the sky, contracting your waist muscles as you raise your torso off the floor. Slowly roll your torso back to the ground and repeat for 30 seconds.

 CAT COW MOTION

• Come down on your hands and knees, with your back straight like a tabletop.
• Touch your chin to your chest while slowly rounding your back upward (cat position).
• Move back to your starting position, then arch your head upward pushing your hips behind you, allowing your back to arch downward toward the floor (cow position).
• Look up and downward.  

ARM CIRCLES

• Extend your arms to your side.
• Slowly rotate through the shoulders moving your hands in slow, circular motions in a clockwise direction.
• Repeat for 30 seconds, and change arm movement to a counter clockwise direction. 

FORWARD HEAD ROLL

• Slowly bring your chin to the chest.
• Move back to the center with eyes looking on the floor.
• Rotate to the opposite side.
• Repeat 5 to 10 times for 30 seconds. 

COOL DOWN

STANDING CALF STRETCH

• From standing position, straighten your left leg in front of you and bend your right leg.

• Place both hands just above your left knee and sink down to feel the stretch. 

• Repeat with opposite leg.

STANDING QUAD STRETCH

• Stand tall with your feet hip-width apart, pull your abdominals in and relax your shoulders.

• Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your right hand.

• Switch legs and repeat the stretch. 

FLOOR HAMSTRING STRETCH

• Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.

• Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, and then repeat on your other side.

CHILD'S POSE

• Begin on your hands and knees
• Spread your knees wide apart while keeping your big toes touching.
• Sit up straight and lengthen your spine up through the crown of your head.
• On an exhalation, bow forward, draping your torso between your thighs.
• Keep your arms long and extended, palms facing down.

RESISTANCE BANDS WORKOUT

FOR ABS

Beginners

• Place a cable pulley at the highest level.
• Stand with the feet hip-width apart and the hips straight with the knees slightly bent. Face away from the cable.
• Using a rope attachment, hold the rope with the right hand by the right ear and the left hand by the left ear. 
• Elbows should be tucked in along the front of the body.
• Draw the belly button in to the spine and tuck the rib cage down towards the floor.
• Focus on rolling the rib cage down against the pull of the cable and slowly returning to the top.

 Intermediate/Advanced

• Place a cable pulley at chest-height and attach a single handle.
• Stand with the legs wider than shoulder-width apart so the pulley is to the right of the body, then reach across the body and grip the handle with the left hand first then the right hand, lacing the fingers together with the arms out straight to the right.
• Start with the body centered on the right leg, then push the right foot into the ground to shift the weight of the body to the left leg while rotating the abs and chest, keeping arms straighten directly ahead during the movement. 
• Keep pushing off the right foot as the body shifts to the left hip and the arms and trunk twist as far to the left as possible.
• Then push off the left foot and slowly twist the arms across the body to return the hands to the starting position.

Expert

• Stand next to a cable/band with your feet together.
• Hold the cable/band handle close to your body, just below chest height, with your hands at the midline of your body.
• Engage your abdominal/core muscles to brace your torso. Keep the torso vertical to the floor.
• Pull your shoulder blades down and back without arching your lower back.

LEGS

 Beginner 

• Sit with one leg stretched out in front.
• Secure a resistance band around the ball of the outstretched foot.
• The resistance should be pulling the bottom of your foot away from you.
• Start with your toes pointed away from your body and slowly pull your toes towards your shin.
• Return to your starting position slowly and with control. Repeat.
• The movement comes from your ankle, so avoid any bending or over straightening of your knee throughout the movement. Always aim to keep your foot aligned facing forward.
• As an exercise progression, modify your movement to include a slight foot rotation as your toes pull toward your shin. The direction of your slight rotation should bring the big toe toward the inside border of your shin bone.
• Attempt to sit upright and avoid any excessive arching or slouching in the lower back.

Intermediate/Advanced

• Lie on your back, one leg extended on the floor and the other in the air.
• Secure band to the foot that is in the air, knee bent at a 90 degree angle.
• Pull the foot handle up by extending your leg and allow it to slowly return after a short pause. Keep your thigh perpendicular to the floor and immobile throughout.

Expert

• Attach a cuff (cable or band resistance) to one ankle with the anchor or resistance point behind your body.
• Stand with feet hip-width apart. In this position, the band/resistance cable should be under little, to no tension.
• Gently contract your abdominal/core muscles ("bracing") to stiffen your torso and stabilize your spine.
• Depress and retract your scapulae (pull your shoulders down and back) without arching your lower back.

CHEST

Beginner

• Place two cable pulleys slightly above the shoulder height with handle attachments.
• Grip one handle in each hand and step forward so that the arms are outstretched to the sides.
• With the elbows slightly bent, slowly bring both hands together in front of the body.
• When the hands are together, pause for one second before slowly returning the arms to the starting position. 

Intermediate/Advanced

• Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightly bent.
• Place the pulley at shoulder-height, and use a single handle. 
• Turn so that the back is towards the machine and the right arm is directly in front of the pulley.
• Grip the handle in the right hand with the palm facing down.
• Press both feet into the floor, squeeze the stomach, and straighten the arm.
• Pause at the end for one second before slowly bringing the arm back to lower the weight.

SHOULDERS

Beginner

• Place a cable pulley at about waist-height and attach a single handle, holding it in the left hand so that the right side of the body is closest to the machine.
• Keep the left elbow tucked in to the body, and turn the shoulder back away from the body to move the left hand to the outside of the body (the cable should pass in front of the stomach).
• Pause for one second before slowly lowering the weight to the starting position. 

Intermediate/Advanced

• Secure the band low behind you and grab the handles with your hands on each side of your thighs, palms facing each other.
• Pull the handles up until your arms are parallel to the floor and allow them to slowly return after a short pause.
• Keep your arms extended (or close to it) throughout.
  

Advanced

• Secure the band low in front of you and grab the handles with your hands in front of your thighs, palms facing down.
• Pull one handle up at a time until your arm is parallel to the floor and allow it to slowly return while you pull up the other handle.
• Keep your arms extended (or close to it) throughout.

 ARMS

 Beginner

• Stand with the feet hip-width apart, the hips straight, the back straight and tall, and the knees slightly bent.
• Place the cable pulley at the highest position, use a rope attachment, and grip the ends firmly in both hands.
• Pull the elbows close to the sides, and slowly push the hands down toward the floor, straightening the arms all the way then bending the elbows to return to the starting position.

Intermediate /Advanced

• Place the center of aresistance band under one foot and grasp a handle in each hand. With the palms facing the ceiling, bend the elbows to bring the hands up toward the shoulders.
• Keep the elbows in close to the sides through the movement and lower slowly back down to complete the repetition

BACK

Beginner

• Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightly bent.
• Place the cable pulley at about shoulder-height, attach a rope handle, and hold one end of the rope in each hand with the palms facing down. 
• Turn to face the machine. Lift the chest up and pull the elbows back until the hands are right in front of the shoulders, then pause for 2-3 seconds.
• Slowly straighten the arms to return the weight to the starting position.

Intermediate

• Kneel on a mat holding resistance cable or band handles in each hand with your arms straight in front of your body, at or just above shoulder height.
• Grip the handles with the thumbs wrapped around the handles and palms facing each other.
• Pull your shoulder blades down and back. Do not allow your lower back to arch.

MAINTAIN THESE MOVEMENTS DURING THE EXERCISE

Downward Movement:

• Slowly pull your arms in a wide arc back and down to the level of your hips.
• As you move through the arc, slowly rotate your arms so that your palms face upward.
• Keep your torso erect and do not allow your lower back to arch.

Upward Movement:

• Inhale and slowly return your arms back to the start position keeping your elbows straight and torso vertical.
• Try performing this exercise alongside a mirror to monitor any change in your back or shoulder position.

Advanced

• Stand with the feet hip-width apart.
• Keep the hips straight, the back tall, and the knees slightly bent. Attach a single handle to the cable pulley and press feet into the floor while pulling the cable back towards the body with the left hand.
• At the end of the movement pause for a second before slowly straightening the left arm to lower the weight to the starting position.

FULL BODY
Beginner

• Stand with the feet hip-width apart and keep the hips straight with the knees slightly bent.
• Put the cable pulley at about chest-height, and stand with it directly to the left of the body.
• Grip a handle in both hands with fingers laced together, straighten the arms out in front, keep back straight and tall, while simultaneously stepping backwards into a lunge with the left foot positioned so the left knee is close to the ground.
• Push off the right foot and bring the left leg forward to return to a standing position.

Intermediate

• Place a cable pulley at the lowest position, attach a rope handle, grip both ends of the rope so that the thumbs are pointed up to the ceiling.
• Kneel down and place the left foot forward with right knee behind the body keeping the right side of body next to the machine.
• Keep the back straight while pulling the rope up to the chest then pressing it up in front of the left shoulder. 
• Keep the hands close together (do not allow the upper body to move while bringing the rope across the body).
• At the top of the movement pause for one second before slowly reversing the motion to return the weight to its original starting position.

Advanced

• Place a cable pulley at shoulder-height, and attach a single handle.
• Stand with the pulley to the right of the body, then reach across the body and grip the handle with the left hand first before placing the right hand on top, lacing the fingers together.
• Start with the body centered on the right leg, then push off the right foot while stepping directly to the left into a sideways lunge.
• As the left foot hits the ground, keep both arms out straight in front of the body and twist the body so that the handle moves from above the right shoulder to the front of the left leg as the body sinks back into the left hip.
• At the bottom of the movement, push off the left foot and slowly rotate the arms across the body to return hands to the starting position above the right shoulder.

PROPER USE AND CARE  

Common Mistakes While Using Resistance Bands

• Sawing - Sawing is when you thread your bands through a door anchor and then alternate pulling side to side (similar to a pulley system), which creates friction between the band and anchor. If you want to perform exercises with a side to side pulling action, it is recommended that you loop the band once more through the anchor, making a loop. This loop will create a simple knot which will prevent movement between the band and the anchor.
• Wrapping your bands around hard stationary objects -Elastic bands are made from latex, which is a soft material. What happens when you create a great amount of force between a soft and hard object? You damage the soft object. To avoid damaging your bands it is recommended that you use a special band anchor for outdoor use. This shields your band by keeping it in contact with a soft surface while being stretched.
• Overstretching bands to increase resistance - As you probably know, bands create more resistance as you stretch them. But the truth is bands do have a limit to their elasticity and overstretching can both damage the band and be dangerous to the user. Our bands are designed to stretch up to three times their length. So for example, a 12” (30 cm) band should not be stretched to more than 36” (90 cm) total length. Many people will either shorten the bands or continue to lengthen them to increase the resistance during an exercise.
• Storing bands incorrectly - Even if you do not keep your bands in dry conditions, they will last considerably longer if you keep them conditioned and lubricated. Great lubricants for bands usually contain silicone and some polymers. Black Magic Wet Tire Spray is a great product to use on your bands to keep them looking and performing like new.

Caring for Resistance Bands

• Before use, always examine the resistance band for small nicks, tears, or punctures that may cause the band to break. If you find any flaws, discard the product and replace before performing any exercises.
• Store all resistance bands and tubing out of direct sunlight and away from extreme temperatures.
• After use in chlorinated water, rinse the bands or tubing with tap water and dry flat.
• If the bands or tubing become sticky, clean with mild soap and water, dry flat, and then dust with talcum powder, baby powder or corn starch.

 SAFETY TIPS

• Always consult your physician before beginning an exercise program.
• Your rehabilitation or exercise professional should help develop an individualized program to meet your needs and abilities.
• Use of any products described in this manual can cause serious injury when not used properly.
• Avoid exercises that involve stretching the resistance bands in such a fashion that they may snap toward the head and cause injury to the head or eyes. If these types of exercises are prescribed, protective eyewear should be worn.
• If you experience sharp pain, shortness of breath, dizziness or light- headedness with any of these exercises, stop immediately and contact your healthcare provider.
• As with any exercise program, muscle soreness may be experienced over the first few days. If your pain should persist for more than 3 or 4 days, consult your physician or therapist. Do not exercise while experiencing pain.
• Be sure the resistance band or tubing is securely anchored to a sturdy object or attachment before using.