Recommended frequency is working each muscle groups 2 or 3 days per week. Kids should use a resistance level that allows them to perform 1 to 3 sets of 12 to 15 repetitions of each exercise. The resistance level and color of band may vary between exercises. To increase the resistance, simply move to the next color band. Proper form is most important!
A flexible routine that tones both the upper and lower body; just add crunches for a total body workout. For each exercise, do three sets of ten to twenty slow repetitions each.
1. Hips and thighs: Tie a band into a loose loop and put it around your ankles. Lie on your right side with legs extended, your head resting on your right hand, your left hand in front of you for support. Flex the feet and raise and lower the left leg, working against the resistance of the band. Repeat on the other side.
2. Triceps: Stand with feet shoulder width apart, with one end of the band securely under the heel of the right foot. Hold the other end of the band behind you. Lift the right arm toward the ceiling, keeping the elbow near your head. Lower. Repeat with the left arm.
3. Biceps: Stand on the middle of the band. Grip ends of the band in each hand, keeping arms down at your sides. Bend your arms and pull toward the shoulders, keeping palms to the ceiling and elbows close to the waist. Release.
4. Chest: Stand holding the band across your back and gripping the ends firmly. Keeping arms straight, pull the band forward, in front of the chest until the hands are about six inches apart. Release.
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