Fitness Empire

High Plank With Alternative Arm Raises:
🔥 Shoulders & Core🔥

Technique: .
▪️Position one band across the palm of both hands.
▪️Get in a high plank position & make sure the tension is on the front by keeping the core tight.
▪️Raise one arm at a time while maintaining an active core & stable hips.
▪️Control the movement throughout .
⬛️ Aim for 4 sets x 10 reps each side .
⏱30 second rest between each set🔥.
🔺Train anytime, anywhere‼️.
The Mini resistance bands help you with maintaining control throughout the exercise, resulting in better muscle activation.
Fitness Empire mini resistance bands are designed to help enhance your training regardless of your location, facility or training style.
The Mini resistance bands are ideal for:
​
🔹Full body workouts
🔹Injury Rehabilitation
🔹Sports performance
🔹Activating smaller muscle groups
🔹Mobility/ range of movement
🔹Strengthening the joint, ligaments and tendons. 📦 order your pack today❗️❗️❗️.
🌐 www.fitnessempire.co.uk

Fitness Model:
m_wbffpro

Side Hand Taps:
🔥Arms, Shoulders & Core🔥

Technique: .
▪️Position one band around both wrists.

▪️Get into a high plank position with your hands shoulder width apart.
▪️Shift your weight on one arm as you tap to the side with the other arm.

▪️ During the exercise make sure to keep the hip stable & core fully engaged.

⬛️ Aim for 5 sets x 10 reps each side .
⏱20 second rest between each set🔥.
🔺Train anytime, anywhere‼️.
The Mini resistance bands help you with maintaining control throughout the exercise, resulting in better muscle activation.
Fitness Empire mini resistance bands are designed to help enhance your training regardless of your location, facility or training style.
The Mini resistance bands are ideal for:
​
🔹Full body workouts
🔹Injury Rehabilitation
🔹Sports performance
🔹Activating smaller muscle groups
🔹Mobility/ range of movement
🔹Strengthening the joint, ligaments and tendons. 📦 order your pack today❗️❗️❗️ 🌐 www.fitnessempire.co.uk

Fitness Model:
m_wbffpro

Single Arm Tricep Extensions:

🔥Triceps🔥
Technique: .
▪️Position one band across the palm of both hands.
▪️Keep one hand on the top of the opposite shoulder & keep your elbow close to your side.
▪️straighten your arm, pressing down and control the way up maintaining full activation of the tricep throughout the exercise.

⬛️ Aim for 5 sets x 15 reps each side .
⏱20 second rest between each set🔥.
🔺Train anytime, anywhere‼️

The Mini resistance bands help you with maintaining control throughout the exercise, resulting in better muscle activation.
Fitness Empire mini resistance bands are designed to help enhance your training regardless of your location, facility or training style.
The Mini resistance bands are ideal for:
​
🔹Full body workouts
🔹Injury Rehabilitation
🔹Sports performance
🔹Activating smaller muscle groups
🔹Mobility/ range of movement
🔹Strengthening the joint, ligaments and tendons. 📦 order your pack today❗️❗️❗️ 🌐 www.fitnessempire.co.uk

Fitness Model:
m_wbffpro

Fire Hydrants.
🔥upper gluteus, hip abductors & adductors🔥
Technique: .
▪️Position one band around both ankles.
▪️Shoulders should be over the wrists & knees in line with the hip.
▪️Hands & knees should be shoulder width apart.
▪️Straighten one leg & draw a triangle using your leg while maintaining an active core.
⬛️ Aim for 5 sets x 15 reps each side .
⏱30 second rest between each set🔥.
🔺Train anytime, anywhere‼️ The Mini resistance bands help you with maintaining control throughout the exercise, resulting in better muscle activation.
Fitness Empire mini resistance bands are designed to help enhance your training regardless of your location, facility or training style.
The Mini resistance bands are ideal for:
​
🔹Full body workouts
🔹Injury Rehabilitation
🔹Sports performance
🔹Activating smaller muscle groups
🔹Mobility/ range of movement
🔹Strengthening the joint, ligaments and tendons. 📦 order your pack today❗️❗️❗️ 🌐 www.fitnessempire.co.uk

Fitness Model:
m_wbffpro

Fire Hydrants.
🔥Gluteus & hip abductors 🔥
Technique: .
▪️Position one band around both legs at knee level.
▪️Shoulders should be over the wrists & knees in line with the hip.
▪️Hands & knees should be shoulder width apart.
▪️Move the leg away from the body while maintaining a 90 degree angle & control the movement throughout. (3 seconds out/ 3 seconds in)
⬛️ Aim for 4 sets x 15 reps each side .
⏱30 second rest between each set🔥.
🔺Train anytime, anywhere‼️ The Mini resistance bands help you with maintaining control throughout the exercise, resulting in better muscle activation.
Fitness Empire mini resistance bands are designed to help enhance your training regardless of your location, facility or training style.
The Mini resistance bands are ideal for:
​
🔹Full body workouts
🔹Injury Rehabilitation
🔹Sports performance
🔹Activating smaller muscle groups
🔹Mobility/ range of movement
🔹Strengthening the joint, ligaments and tendons. 📦 order your pack today❗️❗️❗️ 🌐 www.fitnessempire.co.uk

Fitness Model:
m_wbffpro

Hip Thrust: .
🔥Gluteus & Hamstrings🔥
Technique: .
▪️Position one or two bands, one around the ankle & one above the knees.

▪️Position upper back on the seat & keep feet shoulder distance apart.

▪️Keep a neutral spine & bend through the hip, allowing the hip to move in a straight line.

▪️Drive from the heels & squeeze the gluteus, creating a straight line from your shoulders to knees.

⬛️ Aim for 4 sets x 20 reps.
⏱30 second rest between each set 🔥 .
🔺Train anytime, anywhere‼️.
The Mini resistance bands help you with maintaining control throughout the exercise, resulting in better muscle activation.
Fitness Empire mini resistance bands are designed to help enhance your training regardless of your location, facility or training style.
The Mini resistance bands are ideal for:
​
🔹Full body workouts
🔹Injury Rehabilitation
🔹Sports performance
🔹Activating smaller muscle groups
🔹Mobility/ range of movement
🔹Strengthening the joint, ligaments and tendons .
📦 order your pack today‼️.

🌐 www.fitnessempire.co.uk

Fitness Model:
m_wbffpro

Standing Donkey Kicks:
🔥Gluteus & Hamstrings🔥

Technique:
▪️Position one side of the band on the chair leg & the foot in the opposite end
▪️Hold on to the chair, maintain a neutral spine & keep both knees slightly bent
▪️kick back as far as you can while maintaining full control over the movement.
⬛️ Aim for 4 sets x 15 reps each side ⏱30 second rest between each set 🔥

🔺Train anytime, anywhere‼️

The Mini resistance bands help you with maintaining control throughout the exercise, resulting in better muscle activation.
Fitness Empire mini resistance bands are designed to help enhance your training regardless of your location, facility or training style.
The Mini resistance bands are ideal for:
​
🔹Full body workouts
🔹Injury Rehabilitation
🔹Sports performance
🔹Activating smaller muscle groups
🔹Mobility/ range of movement
🔹Strengthening the joint, ligaments and tendons. 📦 order your pack today❗️❗️❗️ 🌐 www.fitnessempire.co.uk

Fitness Model:
m_wbffpro

Single Arm Bent Over Row:
🔥mid & upper back🔥

Technique: ▪️Place band around one foot & bend over keeping an active core and neutral back posture.

▪️Use the opposite arm to the leg in front to hold the other end of the band.

▪️Pull the arm in while maintaining a neutral spine & an active core.

▪️4 second count from & to the starting position.

⬛️ Aim for 4 sets x 15 reps each side
⏱30-45 second rest between each set 🔥

🔺Train anytime, anywhere‼️
The Mini resistance bands help you with maintaining control throughout the exercise, resulting in better muscle activation.
Fitness Empire mini resistance bands are designed to help enhance your training regardless of your location, facility or training style.
The Mini resistance bands are ideal for:
​
🔹Full body workouts
🔹Injury Rehabilitation
🔹Sports performance
🔹Activating smaller muscle groups
🔹Mobility/ range of movement
🔹Strengthening the joint, ligaments and tendons. 📦 order your pack today❗️❗️❗️ 🌐 www.fitnessempire.co.uk

Fitness Model:
m_wbffpro

Standing Leg Adduction:
🔥 Abdominals 🔥
Technique:
▪️Place band around both feet & keep your feet shoulder distance apart.
▪️Activate the core & abdominal muscles, making sure the lower back is kept flat on the ground.

▪️Drive one knee in at a time towards the chest & make sure the lower backs stays flat throughout the exercise.

⬛️ Aim for 4 sets x 30 reps
⏱30 second rest between each set 🔥

🔺Train anytime, anywhere‼️ The Mini resistance bands help you with maintaining control throughout the exercise, resulting in better muscle activation.
Fitness Empire mini resistance bands are designed to help enhance your training regardless of your location, facility or training style.
The Mini resistance bands are ideal for:
​
🔹Full body workouts
🔹Injury Rehabilitation
🔹Sports performance
🔹Activating smaller muscle groups
🔹Mobility/ range of movement
🔹Strengthening the joint, ligaments and tendons. 📦 order your pack today❗️❗️❗️ 🌐 www.fitnessempire.co.uk

Fitness Model:
m_wbffpro