Two free, follow-along routines for BeShape bands. Each one takes about 10 minutes and needs only a little floor space. Jump to yours:
Figure-8 Band: 8 moves, 10 minutes
Yoga Pedal Puller Band: 6 moves, 10 minutes
Figure-8 Band: 10-minute routine
You need: your BeShape Figure-8 Band and a little floor space.
How it works
Do each move for 40 seconds, then rest for 20 seconds. That's 8 moves in 8 minutes, plus 1 minute to warm up and 1 minute to stretch at the end. Go slowly. Control the band on the way back and don't let it snap back.
Warm-up (1 minute)
Roll your shoulders, circle your arms, and march on the spot.
1. Chest Opener
Hold one handle in each hand, arms straight out in front at chest height. Pull your hands apart until the band touches your chest. Squeeze your shoulder blades together. Slowly come back.
Works: upper back and shoulders.
2. Overhead Pull-Down
Hold the handles above your head, arms wide. Pull your elbows down and back until your hands are near your ears. Slowly go back up.
Works: back and shoulders.
3. Bicep Curl
Stand on the middle of the band with both feet. Hold the handles, palms up. Bend your elbows to bring your hands to your shoulders. Lower slowly.
Works: front of the arms.
4. Overhead Triceps Press
Hold one handle at your lower back. Hold the other above your head, elbow bent. Straighten your top arm up. Lower slowly. Switch arms halfway.
Works: back of the arms.
5. Seated Row
Sit with legs straight. Loop the band around the soles of your feet. Pull the handles back to your waist, elbows close to your body. Slowly let go forward.
Works: middle back.
6. Side Raise
Stand on the band. Hold the handles at your sides. Lift your arms out to shoulder height. Lower slowly.
Works: shoulders.
7. Glute Kickback
On hands and knees, hold the handles under your shoulders. Put one foot in the other end of the band. Push that leg back and up. Return slowly. Switch legs halfway.
Works: glutes and back of the thighs.
8. Lying Leg Press
Lie on your back. Put both feet in the band, holding the handles at your chest. Push your feet up and out. Bend back slowly.
Works: thighs and glutes.
Stretch (1 minute)
Reach your arms up, then fold forward gently. Hold each stretch for 15 seconds and breathe.
Make it easier or harder
- Easier: hold the band closer to its middle, or do 30 seconds on and 30 seconds rest.
- Harder: hold two bands together, or do the full routine twice.
Don't have the band yet? See the Figure-8 Band.
Yoga Pedal Puller Band: 10-minute routine
You need: your BeShape Pedal Puller Band and a yoga mat or carpet.
How it works
Do each move for 60 seconds, then rest for 20 seconds. That's 6 moves in 8 minutes, plus 1 minute to warm up and 1 minute to stretch. Move slowly and keep the tubes under control on the way back.
Warm-up (1 minute)
Roll your shoulders, circle your arms, and gently twist side to side.
1. Seated Row
Sit tall with your legs straight and both feet in the pedals. Hold the handles with straight arms. Pull them back to your waist, keeping your elbows close to your body. Slowly let your arms go forward again.
Works: back and arms.
2. Bicep Curl
Stay seated with your feet in the pedals. Hold the handles with your palms facing up. Bend your elbows to bring the handles towards your shoulders. Lower slowly.
Works: front of the arms.
3. Sit-up Assist
Sit with your legs straight and feet in the pedals, holding the handles at your chest. Slowly lower your back towards the mat, then curl back up. The band gives you a little help on the way up.
Works: core.
4. Leg Press
Lie on your back with both feet in the pedals and the handles held at your chest. Push your feet up and away until your legs are almost straight. Bend your knees back in slowly.
Works: thighs and glutes.
5. Overhead Press
Sit tall with your feet in the pedals and the handles at shoulder height. Press your hands straight up overhead. Lower slowly back to your shoulders.
Works: shoulders.
6. Standing Row
Stand on the pedals with your feet hip-width apart and knees soft. Lean forward slightly with a straight back. Pull the handles up to your ribs, then lower slowly.
Works: upper back.
Stretch (1 minute)
Sit with your legs straight and reach gently towards your toes, then hug your knees to your chest. Hold each stretch for 15 seconds and breathe.
Make it easier or harder
- Easier: do 40 seconds on and 30 seconds rest, or sit a little closer to your feet so the tubes are less stretched.
- Harder: do the six moves twice, or pause for a second at the hardest point of each move.
Don't have the band yet? See the Pedal Puller Band.
Stay safe
- Check your band for cuts, cracks or loose handles before every workout.
- Keep the band away from your face when you pull.
- The Pedal Puller's tubes are made of latex. Skip it if you have a latex allergy.
- Stop if you feel pain. If you are pregnant, injured or have a health condition, ask your doctor before you start.
These routines are for general fitness. Results are different for everyone.