Tony Little's Easy Shaper home gym uses resistance bands attached to a cross bar to simulate a variety of resistance exercises. The more you wrap the elastic bands around the bar, the shorter they become and the more resistance they provide (up to 66 lbs., according to Little).
Step 1
Wrap the cords around the bar once or twice. Place the bar across the back of your shoulders, making sure not to rest the bar across your neck. Slowly begin moving your muscles to gradually raise your heart rate and increase blood flow to your muscles. This is a warm-up phase.
Raise one knee to chest height, then press down, squeezing your buttock as you do so, alternating legs. The motion will simulate walking in place with large steps. Place your legs shoulder-width apart, moving to a sitting position, with buttocks out and torso straight, squeezing your buttock as you stand up. Move your legs side to side, one at a time, raising your legs about 45 degrees away from your body, alternating legs (abduction). Take the Easy Shaper off your shoulders, turn it so that the bands cross each other, replace the bar on the back of your shoulders and repeat this exercise (adduction). Perform 15 to 25 repetitions for each warm-up exercise.
Step 2
Wrap the cords around the bar several more times to increase resistance. Start with your arms down at your sides and pull the bar up slowly toward you to work the biceps. Hold for one second, then bring the bar back down, resisting gravity by not dropping your arms all the way down to your sides.
For tricep extensions, place the bar behind your head and slide your hands closer together on the bar. Move your arms straight up and, again, resist gravity on the way down.
For inclined chest presses, place the bar in front of you, at chest height. Slowly move the bar out and forward, going no higher than your head.
Unwind the cords from the bar completely and place the bar on the floor. Step on the bar so it does not move. Wrap the cords around your hands until they are taut. Perform boxing moves, like an upper cut, making punching movements in the air with your fists up and your forearms facing you.
Place your hands behind your head, touching your hands together at the knuckles. Raise hands in unison and slowly bring them back down, resisting gravity.
The number of repetitions you do will depend on your strength. When you feel a slight burn in your muscles, do three or four more repetitions. Doing more may lead to compensatory body movements and back strain.
Step 3
Repeat the exercises done in your warm-up, in Step 1, to gradually lower your heart rate. You may substitute arm swings, high-knee steps or other low-intensity activities to bring your heart rate down.
Step 4
Finish your workout with static stretching. Place your feet together and slowly lean forward, attempting to place your palms on the floor, near your feet. Stand erect and place one foot on or near your buttock, using one hand on your ankle to assist you. Repeat with opposite leg. Place your arm straight up, bend at the elbow and touch your back with you fingertips. Repeat with opposite arm. Take your opposite hand and push gently back on your elbow until you have reached just beyond your range of comfortable motion. Hold each stretch for 20 to 30 seconds.
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