Exercise tubes are handy fitness tools made out of durable rubber. They come equipped with convenient handles and a nylon door attachment, which makes it easy to create various angles of resistance. When it comes to training, you can do multiple exercises with the tubes. Aim for 12 to 15 repetitions with each exercise.
Squats
Squats work your glutes, hamstrings and quads. To perform a squat with an exercise tube, grab a handle in each hand and place your feet shoulder-width apart on top of the tube. After lifting the handles to a point right above your shoulders with your palms facing forward, lower your body by bending your knees. Once your thighs parallel the floor, stand up and repeat. When doing this exercise, keep your core tight and your back straight.
Chest Press
Chest presses work your pectorals, and they are performed with the door attachment. Slide the attachment into the hinge side of a door at chest height. With your back to the door, grab a handle in each hand and walk forward to get resistance on the tube. After placing your feet in a staggered stance, lean forward slightly and move the handles toward each other directly in front of your chest. Once the handles are an inch apart, move your arms back and repeat.
Lateral Rows
Lateral rows work your shoulders. To execute them, stand with one foot on the center of the tube and grab a handle in each hand. With your arms in front of your thighs and your palms facing each other, lift the handles up to your sides in an arcing motion. Once your arms parallel the floor, lower back to the starting point and repeat. Make sure to keep your back straight and your core tight throughout.
Back Rows
Back rows are performed with the tube attached to a high point on the hinge side of a door. After attaching the tube to the door, stand facing the door with your feet shoulder-width apart and a handle in each hand. With your arms fully extended in front of your chest, pull the handles toward your body. As you do this, keep your arms tight against your sides and squeeze your shoulder blades together. After holding for a second, extend your arms back out and repeat.
Biceps Curls
Biceps curls are performed from a standing position. After placing your feet shoulder-width apart on the tube, holding a handle with an underhand grip in each hand. With your back straight and your core tight, lift the handles up toward your chest and squeeze your biceps forcefully for a second. Slowly lower your arms down and repeat.
Chops
Wood chops are core exercises that are performed with one foot standing on the tube. Grabbing one handle with both hands overlapping, place your right foot on the center of the tube. The other handle can rest on the floor. With your hands in front of your right thigh, raise the handle up at an angle to your left so the handle is above your left shoulder. Slowly lower the handle down and repeat. After doing a set of reps, switch sides. When doing this exercise, keep your arms and back straight.
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