EXCALIBUR FT101 Fox Sports Fitness Resistance Kit User Manual
Page 3
squeeze the back and shoulder.
3. Adjust your hand placement to increase
or decrease tension.
4. Complete 10 repetitions with each arm.
O
VERHEAD
P
RESS
1. Stand on the center of the band
holding a handle in each hand.
2. Begin with arms bent in at your sides,
wrists straight and abs in.
3. Contract the shoulders to straighten
arms up and lower back down.
4. Complete 10 reps with each arm.
T
RICEP
E
XTENSIONS
1. Hold the band in both hands at
shoulder level with the right arm bent
so that itʼs in front of the chest, left arm
straight out.
2. Keeping the left arm straight to hold
tension on the hand, contract the triceps
to straighten the right arm.
3. Alternate straightening and contracting
each arm.
4. Complete 10 reps with each arm.
B
ICEP
C
URLS
1. Stand on the band and hold the handles
with palms facing out.
2. Keeping abs in and knees slightly
bent, bend arms and bring palms
toward shoulders in a bicep curl.
3. Position feet wider for more tension.
4. Return to start and repeat, trying to
complete 10 reps with each arm.
S
QUATS
1. Stand on the band with feet shoulder-
width apart, keeping tension on
the band by holding a half-bicep curl.
2. Lower into a squat, keeping knees
behind toes, and pulling on the band to
add tension.
3. Return to start and repeat.
L
UNGES
1. Stand with right leg forward, left leg
back and band positioned under
right leg.
2. Keeping tension on the band by
bending elbows, lower into a lunge
until both knees are at 90 degrees, front
knee behind the toe.
3. Return to start and repeat.
S
IDE
S
TEPS
1. Tie resistance band around the ankles
(make sure youʼre wearing socks) so
that there are a few inches of band
when you stand at hip-distance apart.
2. Take 8 steps to the right, contracting
the glute and outer thigh.
3. Repeat on the other side.
S
TEEL
G
LUTES
1. Get on your hands and knees and wrap
a resistance band around the right foot.
2. Hold the handles in each hand and
begin the move with the right knee bent
and fl ex the foot while extending the
right leg straight back, squeezing the
glutes.
The workouts listed in this guide are guidelines. You should see a
training professional for advice on performing these activities safely.
Excalibur Electronics and FOX are not responsible for injuries that
may be caused by performing these activities.