BANDS

WARNING
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE USER
GUIDE AND ON THIS WORKOUT CHART MAY RESULT IN SERIOUS INJURY, LIFE
THREATENING ALLERGIES OR DEATH.

countless movements
for a total-body workout

Combine bands to customize

the resistance level that is right for you
Bands attach anywhere to door
frames, hands, feet and many stationary
items for ultimate versatility

Tubing contains natural rubber latex which may

cause serious life threatening allergic reactions.
Tubing contains natural rubber latex which may
cause allergic reactions, such as mild itching, skin
redness or hives. The allergic reactions may also
be life threatening, such as anaphylactic shock,
which can cause a drop in blood pressure, difficulty breathing, blueness of your skin, or even loss
of consciousness. Seek medical attention immediately if you think you are experiencing any reaction
to the latex.
Refer to your User Guide for additional safety instructions.
Consult your physician before starting this or
any other exercise program. Fitness training can
result in serious injury or death. Risk of injury can
be lessened when safe technique and common
sense are practiced. Failure to read and follow the
safety instructions stated in the User Guide and on
this Workout Chart may result in serious injury or
death.
Only perform the exercises shown on the
Workout Chart. Performing exercises or movements not specifically shown may overstretch
the bands. DO NOT stretch bands more than two
times band length. Overstretching the bands can
cause the band/s to separate from the cloth loops,
resulting in serious injury to your eyes and/or
other body parts.
Do not use the bands if your hands are wet or
greasy. When using the handle/s, follow the di-

rections carefully for attaching the handle/s to

band/s. Securely grip the handle/s to prevent
them from slipping out of your hand. Losing your
grip can cause bands to snap. If you plan to anchor
the bands to a stationary object (including using
the door anchor), follow the directions carefully
(found on the back of the product packaging/box).
Test before using by pulling on the handles (not to
exceed 2 times band length) to make sure that the
stationary object can support your weight and that
the band is securely attached to the stationary object (and door anchor when using it).
Keep bands out of reach of children they are not a
toy. DO NOT permit children in exercise area when
using bands.
Keep bands away from sunlight, direct heat sources, dampness, grease and sharp objects that may
result in cuts or punctures. Closely examine the
bands for nicks, tears, punctures and other flaws.
If you find any flaws, do not use the bands.
Do not use the equipment in any manner that may
cause it to snap towards the body and cause injuries to you or others. Because the bands have elastic properties, the bands may snap toward you if
they break during use or if they are released while
under stress. This can result in serious injury to
your eyes and other body parts. It is extremely
important that you use smooth, controlled movements and never release the bands while they are
under stress.

Getting Started
The following exercises provide a total body workout to strengthen and tone your upper
body, lower body and core. Familiarize yourself with these exercises and incorporate them
into a pre-existing workout regimen, or see the reverse side of this chart for an example of
how to use the Perfect BANDS in a total body circuit.
ADDING INTENSITY
Each band has a different level of resistance. Combine the bands to create the level of
resistance that is right for you. Combine them all for up to 145 lb.

5 lb

10 lb

25 lb
2013 Implus Footcare, LLC.
Perfect Fitness is a registered trademark of Implus Footcare, LLC. 12.12

20 lb

15 lb

30 lb

40 lb

BANDS
BICEP CURL
SETUP
Stand and loop band under both feet. Extend arms long, palms facing up. Draw
elbows into rib cage. Keep them in line
with body.

TRICEP EXTENSION
SETUP
Place door anchor at shoulder height and
loop band/s through anchor. Face away
from the door and walk forward until
resistance is felt. Hold bands above head,
next to ears.

(upper body)
MOVEMENT
Hinge elbow and pull handles up toward
shoulders. Squeeze at top, then lower
to start.
TIP
Keep elbows close to sides of rib cage.

(upper body)
MOVEMENT
Extend arms over head straight in front
of body. Return to start position.
TIP
Keep wrists flat throughout movement.

TRICEP KICKBACK
SETUP
Stand in staggered stance, band looped
under front foot. Grasp handle with opposite hand. Bend over and draw elbow back,
so hand is next to hip. Palm faces body.

(upper body)
TIP
Keep elbow in fixed position to isolate
tricep muscles.
Option: rotate handle 90 degrees so palm
faces up when arm is straight.

MOVEMENT
Hinge at elbow as you press handle back
to straighten out arm. Return to start
position.

UPRIGHT ROW
SETUP
Loop band/s under balls of both feet.
Grasp one handle in each hand, knuckles
pointed toward the ground.

(upper body)
MOVEMENT
Slowly bend elbows and raise arms up
towards chest height. Return to start
position.
TIP
Keep back straight, hips tucked and abs
engaged

Perfect. FITNESS
develops innovative fitness
solutions that maximize
muscle engagement and
biomechanical efficiency.
Our products use simple,
natural movements and
back-to-basics principles to
enable almost anyone
to unlock their bodys
potential.

Visit www.PerfectOnline.com to learn more.

BANDS
SQUAT
SETUP
Loop band/s under both feet with feet
shoulder width apart. Grasp one handle
in each hand with palms facing out, bend
elbows and bring handles up to shoulder
level.

SIDE SHUFFLE
SETUP
Loop band under both feet in a narrow
stance. Grasp handles and stand tall with
shoulders back.
MOVEMENT
Step one foot to the side, away from first
foot. Once traveling leg lands, bring trail-

(lower body)
MOVEMENT
Bend knees and lower hips, keeping
weight in your heels. Return to start position
TIP
Keep core stable by pulling belly button
toward spine

(lower body)
ing foot to meet it. Repeat or alternate direction for each repetition.
TIP
Focus on squeezing abductors (outer
thighs) to isolate muscle group.

CALF RAISE
SETUP
In a hip width stance, loop band under
balls of both feet. Make sure band is
wrapped around outside of feet. Grasp
one handle in each hand, bend elbows
and bring handles up to chest level.

STANDING CRUNCH
SETUP
Place door anchor at top of door and loop
band/s through anchor. Face away from
door and walk until resistance is felt.
Hold hands in front of shoulders, knuckles facing out and elbows next to rib cage.

(lower body)
movement
Squeeze calves and push up onto balls of
feet. Lower down to start position.
TIP
Keep legs straight.

LUNGE

(lower body)

SETUP
Stand in staggered stance, band looped
under front foot. Bend elbows and bring
handles in front of shoulders, palms
facing each other. Take a long stride
backward with free foot and plant ball
of foot on ground.

movement
Lower knees so front leg forms a 90 degree angle. Push back up to start position.
Switch and repeat for other leg.
tip
Keep abs engaged and handles stationary. Knee of front leg should not extend
past toes.

(core)
MOVEMENT
With feet shoulder width apart and knees
bent, slowly crunch down. Pull belly
button in towards spine. Return to start
position.
TIP
Keep back straight with hips tucked.

Perfect. FITNESS develops innovative fitness solutions

that maximize muscle engagement and biomechanical
efficiency. Our products use simple, natural movements
and back-to-basics principles to enable almost anyone
to unlock their bodys potential.

Visit www.PerfectOnline.com to learn more.

BANDS
CHEST PRESS
SETUP
Place door anchor at shoulder height and
loop band through anchor (use loop technique as shown on reverse side of this
chart). Face away from door and walk forward until resistance is felt. Hold hands
in front of shoulders, knuckles facing out.

REAR FLY
SETUP
Place door anchor at shoulder height and
loop band through anchor. Back up, facing door, until arms extend straight in
front of body.

(upper body)
movement
Push handles forward, extending arms
straight in front of body. Return to start
position.
TIP
Keep wrists firm throughout movement.

(upper body)

STANDING ROW
SETUP
Place door anchor at chest height and
loop band/s through anchor. Back up
facing door until arms extend straight in
front of body.

FRONT RAISE

movement
Squeeze shoulder blades and pull handles back and wide until handles are in
line with body. Slowly return to start.

SETUP
Stand in staggered stance, band looped
under front foot. Grasp handles, palms
facing down. Arms hang below shoulders.

TIP
Keep arms slightly bent as you pull the
handles back.

MOVEMENT
Lift arms forward and up, raise handles
to shoulder height. Lower and repeat.

(upper body)
MOVEMENT
Bend elbows and squeeze shoulder
blades together as you row arms back to
chest. Slowly return to start position.
TIP
Keep wrists flat throughout the movement.

FLY

(upper body)

SETUP
Place door anchor at shoulder height and
loop band through anchor. With your back
facing the door, pull handles back and
wide until handles are in line with body.

movement
Extend arms straight in front of body.
Slowly return to start.
TIP
Keep arms slightly bent as you pull the
handles back.

(upper body)
TIP
Keep wrists and elbows firm throughout
movement.

Perfect. FITNESS develops innovative fitness solutions

that maximize muscle engagement and biomechanical
efficiency. Our products use simple, natural movements
and back-to-basics principles to enable almost anyone
to unlock their bodys potential.

Visit www.PerfectOnline.com to learn more.

BANDS
21-day total body
superset workout

workout chart

Instructions: Follow the workout listed for each day of

the week. Perform each Superset for indicated number of
sets, taking a 30-60 second rest in between each set, before
continuing on to next exercise. We recommend warming
up before performing any workout. For a balanced training
regimen, be sure to integrate this total body resistance
training, as well as cardiovascular and flexibility sessions
into your workouts.

SETS/REPS
PER EXCERCISE

DAY
1

DAY
2

DAY
3

DAY
4

DAY
5

DAY
6

DAY
7

WEEK 1

2 Sets
6-8 Reps

workout a
Arms/Shoulders

workout B
Legs/Core

workout C
Chest/Back

workout a
Arms/Shoulders

workout B
Legs/Core

workout C
Chest/Back

rest

WEEK 2

2 Sets
10-12 Reps

workout a
Arms/Shoulders

workout B
Legs/Core

workout C
Chest/Back

workout a
Arms/Shoulders

workout B
Legs/Core

workout C
Chest/Back

rest

WEEK 3

3 Sets
8-12 Reps

workout a
Arms/Shoulders

workout B
Legs/Core

workout C
Chest/Back

workout a
Arms/Shoulders

workout B
Legs/Core

workout C
Chest/Back

rest

workout a
(arms + shoulders)

Bicep Curl

Tricep Kickback

Upright Row

Bicep Curl

Tricep Kickback

Chest Press

Standing Row

Fly

Rear Fly

Upright Row

Squat

Calf Raise

Lunge

Side Shuffle

Standing Crunch

workout B
(chest + back)

workout c
(legs + core)

BANDS
quick-start circuit

Totalbody circuit workoutS

To incorporate the Perfect Bands into your existing workout program or

for a quick workout, you can perform the following Quick-Start Circuit.

Circuit A

Perform each exercise as recommended in the progression (follow the

arrows). After you complete each exercise, rest for 30-60 seconds. Repeat the circuit 1-3 times. Note: The full body circuit below calls for very
short rest periods between moves to keep your heart rate in an aerobic
state for the entire workout.

Start Here
Rest 1 minute
after each move

Circuit B

Circuit C

1 Chest Press

1 Upright Row

1 Chest Press

2 Standing Row

2 Tricep Kickback

2 Standing Row

3 Tricep Kickback

3 Bicep Curl

3 Standing Crunch

4 Standing Crunch

4 Squat

4 Tricep Extention

5 Upright Row

5 Chest Press

5 Bicep Curl

6 Lunge

6 Standing Crunch

6 Lunge

Chest

Standing

Tricep

Press

Row

Kickback

Upright

Standing

Row

Crunch

Repeat Circuit
1-3 times

6
Lunge

Circuit A Shown. Alternate with Circuit B and C. Perform circuit 23 times per week with 24 hours of rest between workouts.