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Bodylastics Clip and Handle Bands Instruction Book
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Bodylastics Clip and Handle Bands Instruction Book

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Summary of Contents for Bodylastics Clip and Handle Bands

  • Page 2 CAUTION Your Bodylastics system is not a toy. It is a serious piece of exercise equipment. In fact, what you have in your possession is the most powerful slingshot on the planet. Use it with caution and care! When using the door anchor, be sure to lock your door!

  • Page 3: Lifetime Warranty

    US, UK or EU shipping addresses: $£€5.95 per item CA: CAD 8.95 per item All other countries: Market price for shipping To contact us regarding your warranty please call 561-562-4745 or email support@bodylastics.com * Free Replacement Not Applicable For Products Used In Commercial Settings...
  • Page 4 Door Anchor Position Diagram Refer to this diagram for the door anchor position found in the exercise descriptions. Top of the door - Chest height - Waist height - Knee height - Close the anchor in the door so the anchor loop is on the side of Bottom of the door - the door facing you.
  • Page 5 Door Anchor Setup Locate the hinge Open the loop of the side of the door. door anchor. Push the loop of the Thread your band(s) anchor between the through the loop of door opening and the the door anchor. door frame.
  • Page 6 Ankle Strap Setup Place the strap Pull the end of the around your ankle strap back and with the soft stick the rough side cushioned side securely to the soft against your ankle. side. Thread the rough side Check to make sure of velcro through the that the strap is rectangular ring.
  • Page 7 Handle Band/Ankle Strap Setup Put on ankle strap Finish pulling the and position O-ring handle through the to the outside of the O-ring and straighten ankle. handle. Thread a handle Pull back on the band through the O-ring. until the handle is seated against the O-ring sideways.
  • Page 8 Anywhere Anchor Setup Wrap the Anywhere Pull the strap tight. Anchor around a stationary object. Pull one loop through the other loop. If you Please Note: The large or small Anywhere are using the small Anchors are not included with all systems. Anywhere Anchor, pull the padded loop Please check your product description to verify...
  • Page 9 Attaching The Clip Bands Attaching The Bands: To attach your Clip Resistance Bands to the handles and ankle straps simply clip them on to the metal rings. Increasing Resistance: Decreasing Resistance: To increase resistance, To decrease simply substitute the resistance, simply elastic for a thicker change out the one (thicker = more...
  • Page 10 Resistance Bands Care To avoid damaging your bands and components only thread your bands through a Bodylastics anchor, avoid sawing and do not attach a clip to an anchor. Do not wrap your Never thread your bands around band through the ring stationary objects.
  • Page 11 Resistance Chart - Create the exact amount of resistance you want by using this Resistance Chart below. Not all of the bands are included with all systems. Please check your product description to verify which bands are included. RESISTANCE BAND WEIGHT RESISTANCE BAND WEIGHT RESISTANCE BAND WEIGHT RESISTANCE BAND WEIGHT...
  • Page 12 Chest Press MUSCLE GROUP CHEST...
  • Page 13 Area Targeted: Middle, Upper Chest Set up: Anchor Position: #4 - Knee height. Clip Bands: Attach each end of the band(s) to a handle. Handle Bands: No adjustment required. Body Positioning: Grip a handle in each hand, and stand 3 to 4 feet away from the door with your back to the door. Position your arms so that they are parallel with the floor, and parallel with the door behind you.
  • Page 14 Double Point Chest Press MUSCLE GROUP CHEST...
  • Page 15 Area Targeted: Middle, Upper Chest Set up: Anchor Position: #4 - Knee height. Clip Bands: Attach each end of the first band to a handle, and each end of a second band to an ankle strap. Handle Bands: For the first band there is no adjustment required. Attach each end of a second band to an ankle strap. Body Positioning: Secure an ankle strap on each arm, above the elbow, and grip a handle from the first band in each hand. Stand 3 to 4 feet away from the door with your back to the door. Position your arms so that they are parallel with the floor, and parallel with the door behind you. Your palms should be facing down.
  • Page 16 Resisted Standard Push Up MUSCLE GROUP CHEST...
  • Page 17 Area Targeted: Middle Chest Set up: Anchor Position: Not required. Clip Bands & Handle Bands: Wrap the band(s) around your body so that the band(s) are around your back. Body Positioning: Lay on the floor and place your palms over the band(s), on each side, so that there is no slack. Your hands should be about 20 inches apart with fingers pointed overhead. Keep your back straight, legs straight and head straight. Movement: Push your entire body off the floor until your arms are almost totally straight. While controlling the resistance, return to the starting position.
  • Page 18 Standing One Arm Chest Fly (Mid) MUSCLE GROUP CHEST...
  • Page 19 Area Targeted: Middle Chest Set up: Anchor Position: #2 - Chest height. Clip Bands: Attach both ends of the band(s) to one handle, and grip the handle with one hand. Handle Bands: Grip both handles of the band with one hand. Body Positioning: Stand 3 to 4 feet away from the door with your active side facing the door.
  • Page 20 Kneeling One Arm Chest Fly MUSCLE GROUP CHEST...
  • Page 21 Area Targeted: Middle Chest Set up: Anchor Position: #1 - Top of the door. Clip Bands: Attach both ends of the band(s) to one handle, and grip the handle with one hand. Handle Bands: Grip both handles of the elastic with one hand. Body Positioning: Kneel 3 to 4 feet away from the door, with your active side facing the door. Place your inactive hand on the floor to stabilize your body. Position your active arm...
  • Page 22 Standing Curl MUSCLE GROUP BICEPS...
  • Page 23 Area Targeted: Biceps Set up: Anchor Position: Not required. Clip Bands: Attach a handle to each end of the band(s). Handle Bands: No adjustment required. Body Positioning: Stand on the band(s) hips width apart. Now take a handle in each hand and stand up straight.
  • Page 24 Standing Hammer Curl MUSCLE GROUP BICEPS...
  • Page 25 Area Targeted: Biceps Set up: Anchor Position: Not required. Clip Bands: Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside. Handle Bands: Hold a handle in each hand, straight up and down like a ski pole. Body Positioning: Stand on the band(s) hips width apart and stand up straight.
  • Page 26 Standing One Arm Preacher Curl MUSCLE GROUP BICEPS...
  • Page 27 Area Targeted: Biceps Set up: Anchor Position: Not required. Clip Bands: Wrap the band(s) once around the foot on the same side of your active arm, and then attach both ends of the band(s) to one handle. Grip the handle with the hand of your active arm. Handle Bands: Wrap the band(s) once around the foot on the same side of your active arm.
  • Page 28 Seated Preacher Curl MUSCLE GROUP BICEPS...
  • Page 29 Area Targeted: Biceps Set up: Anchor Position: #5 - Bottom of the door. Clip Bands: Attach each end of the band(s) to a handle. Handle Bands: No adjustment required. Body Positioning: Grip a handle in each hand and sit facing the door with your toes 2 to 3 feet from the door. Your feet should be flat on the floor and knees up. Position your arms so that they are almost fully straight with palms facing up and elbows resting right above your knees.
  • Page 30 Lying Curl (Low) MUSCLE GROUP BICEPS...
  • Page 31 Area Targeted: Biceps Set up: Anchor Position: #5 - Bottom of the door. Clip Bands: Attach each end of the band(s) to a handle. Handle Bands: No adjustment required. Body Positioning: Grip a handle in each hand and lay on your back with your toes 1 to 2 feet away from the door. Your knees should be up and together, and feet flat on the floor. Start with your arms straight (on the floor) and tight to your body with palms facing up.
  • Page 32 Kneeling Extension MUSCLE GROUP TRICEPS...
  • Page 33 Area Targeted: Triceps Set up: Anchor Position: #1 - Top of the door. Clip Bands: Grip an end of the band(s) in each hand, right above the clip. Handle Bands: Grip an end of the band(s) in each hand, right above the handle. Body Positioning: Kneel down, facing the door about one foot away from the door.
  • Page 34 Two Arm Kickback MUSCLE GROUP TRICEPS...
  • Page 35 Area Targeted: Triceps Set up: Anchor Position: #3 - Waist height. Clip Bands: Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside. Handle Bands: Hold a handle in each hand. Body Positioning: Stand 3 to 4 feet from the door while facing the door.
  • Page 36 Forward Extension MUSCLE GROUP TRICEPS...
  • Page 37 Area Targeted: Triceps Set up: Anchor Position: #2 - Chest height. Clip Bands: Attach each end of the band(s) to a handle. Handle Bands: No adjustment required. Body Positioning: Grip a handle with each hand and stand about 3 feet from the door, with your back to the door.
  • Page 38 Cross Body Extension MUSCLE GROUP TRICEPS...
  • Page 39 Area Targeted: Triceps Set up: Anchor Position: #1 - Top of the door. Clip Bands: Attach a closed ankle strap to both ends of the band(s) and grip the loop of the strap with the hand of your active arm. Your fingers should be inside the loop, and thumb on the outside. Handle Bands: Grip the nylon webbing below both handles with one hand. Body Positioning: Stand about 3 feet away from the door with your inactive side facing the door.
  • Page 40 Lying Extension MUSCLE GROUP TRICEPS...
  • Page 41 Area Targeted: Triceps Set up: Anchor Position: #5 - Bottom of the door. Clip Bands: Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside. Handle Bands: No adjustment required. Body Positioning: Grip an ankle strap, or handle in each hand and lay on the floor with your body facing away from the door, and your head about 2 to 3 feet away from the door.
  • Page 42 Calf Raise (Arms Up) MUSCLE GROUP LEGS...
  • Page 43 Area Targeted: Calves Set up: Anchor Position: #5 - Bottom of the door. Clip Bands: Attach each end of the band(s) to a handle. Handle Bands: No adjustment required. Body Positioning: Grip a handle in each hand and stand 1 to 2 feet away from the door with your back to the door.
  • Page 44 Lunges MUSCLE GROUP LEGS...
  • Page 45 Area Targeted: Thighs & Butt Set up: Anchor Position: Not required. Clip Bands: Attach each end of the band(s) to a handle. Handle Bands: No adjustment required. Body Positioning: Stagger your feet with one foot in front. Now stand on the band(s) with your front foot.
  • Page 46 Lying Hamstrings Curl MUSCLE GROUP LEGS...
  • Page 47 Area Targeted: Hamstrings Set up: Anchor Position: #5 - Bottom of the door. Clip Bands & Handle Bands: Attach each end of the band to an ankle strap. Body Positioning: Wrap the ankle straps around your ankles and lay on the floor 3 to 4 feet away from the door. Keep your buttocks down and your back flat. Movement: Bend both legs together and move your heels towards your buttocks. While controlling the resistance, return to the starting position.
  • Page 48 Hip Extension MUSCLE GROUP LEGS...
  • Page 49 Area Targeted: Butt (Gluteus Maximus) Set up: Anchor Position: #5 - Bottom of the door. Clip Bands & Handle Bands: Attach both ends of the band to one ankle strap. Body Positioning: Now secure the ankle strap around the ankle of your active leg, with the ring in the front.
  • Page 50 Squats MUSCLE GROUP LEGS...
  • Page 51 Area Targeted: Thighs & Butt Set up: Anchor Position: Not required Clip Bands: Attach each end of the band(s) to a handle. Handle Bands: No adjustment required. Body Positioning: Stand on the band(s) with both feet, hips width apart. Squat down and grip a handle in each hand.
  • Page 52 Kneeling Crunch MUSCLE GROUP...
  • Page 53 Area Targeted: Middle Abs Set up: Anchor Position: #1 - Top of the door. Clip Bands & Handle Bands: Grip each side of the band, right above the clips or handles. Body Positioning: Kneel down about 2 feet away from the door, facing the door. Hold your hands close to your forehead and position your arms so that your elbows are about 6 inches apart and facing down.
  • Page 54 Resisted Bicycle MUSCLE GROUP...
  • Page 55 Area Targeted: Side/Middle Abs & Hip Flexor Set up: Anchor Position: #5 - Bottom of the door. Wrap the band through the door anchor a second time to make a loop. Pull the loop tight (this will prevent the band from becoming damaged). Clip Bands &...
  • Page 56 Standing Twist MUSCLE GROUP...
  • Page 57 Area Targeted: Side Abs Set up: Anchor Position: #2 - Chest height. Clip Bands: Attach both ends of the band(s) to one handle, and grip the handle with both hands. Handle Bands: Grip both handles of the band together with both hands. Body Positioning: Stand about 3 to 4 feet away from the door, with your side facing the door.
  • Page 58 Resisted Crunch MUSCLE GROUP...
  • Page 59 Area Targeted: Middle Abs Set up: Anchor Position: #5 - Bottom of the door. Clip Bands: Attach each end of the band(s) to an ankle strap. Handle Bands: No adjustment required. Body Positioning: Grip an ankle strap, or handle in each hand and lay on the floor facing away from the door with your knees bent, and feet flat on the floor. Lay far enough away from the door so that the band(s) are starting to stretch. Keep your arms straight, tight to your body and your palms facing down.
  • Page 60 High/Low Chop MUSCLE GROUP...
  • Page 61 Area Targeted: Side and Middle Abs Set up: Anchor Position: #1 - Top of the door. Clip Bands: Attach both ends of the band(s) to one handle, and grip the handle with both hands. Handle Bands: Grip both handles of the band with both hands. Body Positioning: Stand about 2 feet away from the door.
  • Page 62 Press MUSCLE GROUP SHOULDERS...
  • Page 63 Area Targeted: Front/Side Shoulder Set up: Anchor Position: Not required. Clip Bands: Attach each end of the band(s) to a handle. Handle Bands: No adjustment required. Body Positioning: Stagger your feet with one foot in front. Now stand on the band(s) with your front foot.
  • Page 64 Reverse Fly MUSCLE GROUP SHOULDERS...
  • Page 65 Area Targeted: Rear Shoulder Set up: Anchor Position: #2 - Chest height. Clip Bands: Attach a handle to each end of the band(s). Handle Bands: No adjustment required. Body Positioning: Grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door.
  • Page 66 Standing Front Raise MUSCLE GROUP SHOULDERS...
  • Page 67 Area Targeted: Front Shoulder Set up: Anchor Position: Not required. Clip Bands: Attach each end of the band(s) to a handle. Handle Bands: No adjustment required. Body Positioning: Stand on the band(s) hips width apart. Now grip a handle in each hand and stand up straight with your back straight, head straight, chest up, and stomach tight.
  • Page 68 Standing Lateral Raise MUSCLE GROUP SHOULDERS...
  • Page 69 Area Targeted: Side Shoulder Set up: Anchor Position: Not required. Clip Bands: Attach a closed ankle strap to each end of the band(s) and position a strap over each wrist with the ring on the bottom. Handle Bands: No adjustment required. Grip a handle in each hand. Body Positioning: Stand on the band(s) hips width apart and stand up straight with your back straight, head straight, chest up, and stomach tight.
  • Page 70 Wide Grip Pull Down MUSCLE GROUP BACK...
  • Page 71 Area Targeted: Outer Back Set up: Anchor Position: #1 - Top of the door. Clip Bands: Attach a handle to each end of the band(s). Handle Bands: No adjustment required. Body Positioning: Grip a handle with each hand and kneel down on one knee, 3 to 4 feet from the door while facing the door.
  • Page 72 Reverse Grip Pull Down MUSCLE GROUP BACK...
  • Page 73 Area Targeted: Outer Back Set up: Anchor Position: #1 - Top of the door. Clip Bands: Attach a handle to each end of the band(s). Handle Bands: No adjustment required. Body Positioning: Grip a handle with each hand and kneel down on one knee, 3 to 4 feet from the door while facing the door.
  • Page 74 Squatted Row MUSCLE GROUP BACK...
  • Page 75 Area Targeted: Outer Back Set up: Anchor Position: #4 - Knee height. Clip Bands: Attach a handle to each end of the band(s). Handle Bands: No adjustment required. Body Positioning: Grip a handle in each hand and squat 3 to 4 feet from the door while facing the door.
  • Page 76 Bent Over Row (Heavy Pants) MUSCLE GROUP BACK...
  • Page 77 Area Targeted: Outer Back Set up: Anchor Position: Not required. Clip Bands & Handle Bands: No adjustment required. Body Positioning: Lay the band(s) on the floor and stand on the band(s) with your feet hips width apart. The length of the band on each side from the outside of your foot to the clip or handle should be about 6 inches.
  • Page 78 Standing Extension (Band) MUSCLE GROUP BACK...
  • Page 79 Area Targeted: Middle Back (along Spine) Set up: Anchor Position: #5 - Bottom of the door. Clip Bands & Handle Bands: No adjustment required. Body Positioning: While facing the door bend forward and grip a side of the band with each hand, so that the band is just starting to stretch.