BENEFITS OF
· You can change the intensity of your workout gradually by increasing the resistance of the band, which means you can progress at your own pace.
· Bands are light and portable so you can use them at home, or even when you are away or in the office. This saves you time and money as you don’t need a gym membership.
· They add variety to your training program, so you don’t get bored and stay motivated.
· When bands are combined with Pilates exercises our muscle fibres are strengthened much more as you can work on each muscle group individually.
ABOUT THIS PROGRAM
Read more
BENEFITS OF
· You can change the intensity of your workout gradually by increasing the resistance of the band, which means you can progress at your own pace.
· Bands are light and portable so you can use them at home, or even when you are away or in the office. This saves you time and money as you don’t need a gym membership.
· They add variety to your training program, so you don’t get bored and stay motivated.
· When bands are combined with Pilates exercises our muscle fibres are strengthened much more as you can work on each muscle group individually.
ABOUT THIS PROGRAM
BENEFITS OF
· You can change the intensity of your workout gradually by increasing the resistance of the band, which means you can progress at your own pace.
· Bands are light and portable so you can use them at home, or even when you are away or in the office. This saves you time and money as you don’t need a gym membership.
· They add variety to your training program, so you don’t get bored and stay motivated.
· When bands are combined with Pilates exercises our muscle fibres are strengthened much more as you can work on each muscle group individually.
ABOUT THIS PROGRAM
The Resistance Band Super Strength Series- Sydney, consists of 12 short videos that can be completed over a 7-day period, or at your own pace depending on your fitness level. Each video is specifically designed to strengthen one part of your body including the legs, arms, back, core and feet. There are also 3 stretching videos included in the program.
It is recommended that you do the videos once per day and repeat the series 3 times if possible, to gain maximum benefit. You can change the resistance band strength along the way as your strength increases.
YOUR She created this safe and effective resistance band series for people that are fairly new to exercise or have suffered injuries previously and want to gain strength again, as she knows from personal experience how frustrating it can be to train in big gyms with minimal help from qualified instructors.
When she was living in Hong Kong from 2017-2019, she found that the gyms there were catering for people that were at a much higher fitness level. Fleur had suffered a back injury while training to be an elite athlete many years ago and a recent flare-up of symptoms meant that she had to be very careful at the gym and couldn’t cope with the intensity of training in group exercise classes. After feeling sore and disillusioned for a few months she decided to create a safe, low impact resistance band program that could help people like herself that were frustrated with gyms and group classes.
This resistance band course is the first of a 2-part series that she created for people that want to gain strength safely and effectively and was filmed in Sydney, Australia. The second part was shot in beautiful Santo Island, Vanuatu just before lockdown in March 2020 (can be purchased on Udemy separately).
Join now and you will be taking a step toward staying active, healthy and happy as you age.
You can ask Dr Fleur any questions that you may have along the way through the Udemy platform or by accessing the course Facebook group.
What's inside
Learning objectives
- How to use resistance bands to gain strength, helping you to age better and live an active life.
- This is the key to improving your strength and flexibility and taking it to the next level.
- Participate in low impact training reducing stress on your joints and preventing pain and stiffness as you age.
- Improve your core strength, arm strength, leg strength and foot strength easily and effectively.
- Learn the basics of pilates and achieve better results using resistance bands.
- Improve your posture with the right exercises that keep your body in balance and upright.
- Exercise in the comfort of your home and at your own pace.
- How to use resistance bands to gain strength, helping you to age better and live an active life.
- This is the key to improving your strength and flexibility and taking it to the next level.
- Participate in low impact training reducing stress on your joints and preventing pain and stiffness as you age.
- Improve your core strength, arm strength, leg strength and foot strength easily and effectively.
- Learn the basics of pilates and achieve better results using resistance bands.
- Improve your posture with the right exercises that keep your body in balance and upright.
- Exercise in the comfort of your home and at your own pace.
Syllabus
In this core strength video you will be doing these exercises which strengthen the abdominal muscles mainly-
Lift foot (no band)
Leg circles (long band)
Abdominal curl (no band)
Do this video at your own pace.
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, if it still feels too easy after a few more reps try and use a band with a stronger resistance but don't over do it for the first series.
Read more
Syllabus
In this core strength video you will be doing these exercises which strengthen the abdominal muscles mainly-
Lift foot (no band)
Leg circles (long band)
Abdominal curl (no band)
Do this video at your own pace.
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, if it still feels too easy after a few more reps try and use a band with a stronger resistance but don't over do it for the first series.
Enjoy this back stretching video. Be gentle when stretching, you should just feel slight tension in the muscle belly.
Stop if you feel pain.
This leg strengthening video works your buttocks, quadriceps, hamstring muscles. Your exercises are-
Lunges (long band)
Crab walking (short or long band)
Squats (short band)
Stop if you feel any pain in your joints or muscles. You should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it for the first series. Always start with a lighter band.
In this upper body strength video you will be performing these Pilates exercises that work the arm, shoulder and core muscles-
Plank and push-up (no band)
Hug a tree (long band)
Arrow (long band)
Do this video at your own pace.
Stop if you feel any pain, you should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it if it's your first time do an exercise.
REST TIME OR CARDIO TRAINING
In this core strength video you will be performing these Pilates exercises-
Abdominal curl
Oblique curl
Bicycle legs (long band)
Core strength is really important for preventing back pain and to improve posture and your overall body strength.
Do this video at your own pace.
Stop if you feel any pain, you should just feel the muscles working slightly but not too much strain on the body in particular the back.
In this back strengthening video you will be performing these Pilates exercises with no band-
Opposite arm and leg raise
Upper back extension
Flight
They help to improve our posture through improving core strength, upper back strength and the last exercise also works the tricep muscles.
Do this video at your own pace and if you get any back pain stop immediately.
In this upper body strengthening video you will need a long band. Here are your exercises as described in the video-
Biceps curl
Triceps extension
Hug a tree
External rotation
Do this video at your own pace.
These exercises are great from improving your arm and shoulder strength as well as your posture.
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
Enjoy this relaxing upper body stretching video. Be gentle when stretching, you should just feel slight tension of the muscle.
Stop if you feel pain.
Hi there, this is Dr Fleur! I am so happy that you have enrolled in my course. You should be looking forward to gaining strength and toning the body in a safe and effective way throughout this series. The first few videos will explain the equipment that you need, timetable and fundamentals of Pilates. So watch them now!!!! It's time to get fit and strong. :)
If you have any questions please do not hesitate to contact me.
Always make sure that you have permission from a health care provider such as a Doctor, Chiropractor or Physiotherapist before you start a new program.
Stop if you feel pain or discomfort during any of the exercises.
Have fun!!!
Equipment required:
A mat for exercising on
One long light resistance band (approx. 180cm)
One short light resistance band (approx. 90cm)
One long medium resistance band (approx. 180cm)
One short medium resistance band (approx. 90cm)
Try and keep the bands dry and flat when storing.
Check the integrity of the band regularly and throw away if there are any tears or damage to the bands.
To order bands I have listed the required ones below. Buy these or use something similar:
https://www.ebay.com.au/itm/223953478744
Warning- Keep your bands away from small children to avoid injury.
You will learn the fundamentals of Pilates in this video-
T-Zone- I will explain how to activate your deep core muscles including the pelvic floor muscles and transversus abdominus muscle which we call the T-Zone, due to the shape of the area.
Breathing- try and breathe in through your nose and out through your mouth when doing Pilates and expand the lower part of your rib cage when breathing in.
Spinal positions- there are two spinal positions in Pilates exercises including a neutral spine position or an imprinted spine (flat).
Below is your recommended 7 day schedule. Try and follow the videos consecutively if possible as they are designed to work different parts of the body in a specific order. It is not compulsory to complete this course in 7 days. You can do it at your own pace. Rest when you need it and stop if you feel any unusual pain or symptoms.
MONDAY- Video 1- Leg strength 1
Video 2- Back strength 2
TUESDAY- Video 1- Core strength 1
Video 2- Back stretches
WEDNESDAY- Video 1- Leg strength 2
Video 2- Upper body strength 2
THURSDAY- Rest time or cardio training of your choice such as a 45 minute brisk walk, swim or cycle.
FRIDAY- Video 1- Core strength 2
Video 2- Back strength 1
SATURDAY- Video 1- Upper body strength 1
Video 2- Upper body stretches
SUNDAY- Video 1- Core strength 1
Video 2- Foot strength
Video 3- Leg stretches
In this leg strengthening video you will be performing several Pilates exercises with a short band which will help to strengthen the buttocks muscles-
Clam
Side Leg Raise
Pelvic Curl with openings
The finally exercise has no band and works the inner thigh muscles-
Inner thigh lift
Do this video at your own pace.
Stop if you feel any pain. You should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it for the first series. Always start with a lighter band.
In this back strengthening video you will be performing the Pilates exercises listed below with a long band which will help to strengthen the back and shoulder blade muscles-
Lower traps activation
External rotations
Rowing
Do this video at your own pace.
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
In this core strengthening video you will be doing-
Lift foot (no band)
Leg circles (long band)
Abdominal curl (no band)
Do this video at your own pace.
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, if it still feels too easy after a few more reps try and use a band with a stronger resistance but don't over do it for the first series.
In this foot strengthening video you will be performing the Pilates exercises listed below with no bands. It's important to strengthen the intrinsics muscles of the foot and ankle so that our knee, hip and spinal joints are not under too much pressure when we walk or run.
Calf raises
Arch lifts
Toe spreaders
It's important to strengthen the intrinsics muscles of the foot and ankle so that our knee, hip and spinal joints are not under too much pressure when we walk or run. Having strong ankles and feet will also help to prevent injuries such as plantarfasciitis and achilles tendonitis.
I love this leg stretching video. You need to use a long band (of any strength).
Be gentle when stretching, you should just feel slight tension of the muscle.
Stop if you feel pain.
Congratulations for finishing my Pilates band course course, I am very proud of you!! :)
I strongly suggest you try and continue for 2 more weeks and repeat the program
with a stronger band in your third week.
If you are feeling sore or tired then take a break.
Hopefully you are feeling stronger and more flexible. You may even feel like your posture has
improved too!
I am in the process of creating another course with some more challenging exercises too.
If you would like more information about this follow me on Instagram: @fleurchiro
Also, feel free to message me with any feedback that you might have.
Well-done again!
Fleur :)
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Reviews summary
Resistance band strength and toning foundation
Incorporates basic Pilates principles.
Offers a helpful exercise schedule.
Instructor provides easy-to-follow guidance.
Teaches how to use bands correctly.
Exercises and concepts are easy to follow.
Convenient workout from anywhere.
Gentle, effective for injury recovery.
Activities
Review Pilates Fundamentals
Show steps
Reviewing the fundamentals of Pilates will ensure proper form and engagement of the correct muscles during the resistance band exercises.
Show steps
-
Review the video on Pilates fundamentals.
-
Practice the T-Zone activation and breathing techniques.
-
Familiarize yourself with neutral and imprinted spine positions.
Practice Resistance Band Exercises
Show steps
Practicing basic resistance band exercises will build a foundation for the more complex movements in the course.
Show steps
-
Perform basic exercises like bicep curls and squats with light resistance bands.
-
Focus on maintaining proper form and controlled movements.
-
Gradually increase resistance as you get stronger.
Create a Personalized Resistance Band Workout Plan
Show steps
Creating a personalized workout plan will help you apply the knowledge gained in the course to your own fitness goals.
Show steps
-
Assess your current fitness level and identify your goals.
-
Select exercises from the course that target specific muscle groups.
-
Design a weekly workout schedule with appropriate rest days.
-
Track your progress and adjust the plan as needed.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Document Your Progress
Show steps
Documenting your progress helps you stay motivated and track your improvements throughout the course.
Show steps
-
Take before and after photos to visually track changes.
-
Keep a journal to record your workouts, resistance levels, and any challenges you face.
-
Share your progress on social media or with a workout buddy for accountability.
Explore Advanced Resistance Band Techniques
Show steps
Exploring advanced techniques will expand your knowledge and allow you to further challenge yourself with resistance bands.
Show steps
-
Search for online tutorials on advanced resistance band exercises.
-
Focus on exercises that target specific muscle groups or improve balance and stability.
-
Incorporate these techniques into your workout routine gradually.
Repeat the 7-Day Program with Increased Resistance
Show steps
Repeating the program with increased resistance will help you continue to build strength and improve your fitness level.
Show steps
-
After completing the initial 7-day program, repeat it with a slightly stronger resistance band.
-
Focus on maintaining proper form and controlled movements.
-
Gradually increase resistance as you get stronger.
Design a Resistance Band Travel Workout
Show steps
Designing a travel workout will help you maintain your fitness routine even when you are away from home.
Show steps
-
Select a set of resistance band exercises that can be done in a small space.
-
Create a workout routine that targets all major muscle groups.
-
Write down the exercises, sets, and reps in a clear and concise format.
Review Pilates Fundamentals
Show steps
Reviewing the fundamentals of Pilates will ensure proper form and engagement of the correct muscles during the resistance band exercises.
Show steps
- Review the video on Pilates fundamentals.
- Practice the T-Zone activation and breathing techniques.
- Familiarize yourself with neutral and imprinted spine positions.
Practice Resistance Band Exercises
Show steps
Practicing basic resistance band exercises will build a foundation for the more complex movements in the course.
Show steps
- Perform basic exercises like bicep curls and squats with light resistance bands.
- Focus on maintaining proper form and controlled movements.
- Gradually increase resistance as you get stronger.
Create a Personalized Resistance Band Workout Plan
Show steps
Creating a personalized workout plan will help you apply the knowledge gained in the course to your own fitness goals.
Show steps
- Assess your current fitness level and identify your goals.
- Select exercises from the course that target specific muscle groups.
- Design a weekly workout schedule with appropriate rest days.
- Track your progress and adjust the plan as needed.
Document Your Progress
Show steps
Documenting your progress helps you stay motivated and track your improvements throughout the course.
Show steps
- Take before and after photos to visually track changes.
- Keep a journal to record your workouts, resistance levels, and any challenges you face.
- Share your progress on social media or with a workout buddy for accountability.
Explore Advanced Resistance Band Techniques
Show steps
Exploring advanced techniques will expand your knowledge and allow you to further challenge yourself with resistance bands.
Show steps
- Search for online tutorials on advanced resistance band exercises.
- Focus on exercises that target specific muscle groups or improve balance and stability.
- Incorporate these techniques into your workout routine gradually.
Repeat the 7-Day Program with Increased Resistance
Show steps
Repeating the program with increased resistance will help you continue to build strength and improve your fitness level.
Show steps
- After completing the initial 7-day program, repeat it with a slightly stronger resistance band.
- Focus on maintaining proper form and controlled movements.
- Gradually increase resistance as you get stronger.
Design a Resistance Band Travel Workout
Show steps
Designing a travel workout will help you maintain your fitness routine even when you are away from home.
Show steps
- Select a set of resistance band exercises that can be done in a small space.
- Create a workout routine that targets all major muscle groups.
- Write down the exercises, sets, and reps in a clear and concise format.
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