Exercises Blueprint
Lying Leg Raises
A fantastic, beginner-friendly core movement. The band tension assists in lifting your legs, making the exercise smoother and more manageable
Seated Sit-Ups
Maximize your core workouts. The bands add intense resistance on the way down for a deeper, highly effective ab burn
Russian Twists
Target your obliques with precision. Pull the bands in the direction of your twist to significantly increase the resistance and core engagement
Bicep Curls
Build arm strength with adjustable difficulty. Perform standard two-handed curls, or switch to a single-arm curl to maximize the tension
Upright Rows
A perfect shoulder warm-up that delivers a quick, deep muscle burn. Simply keep your elbows elevated above your hands to isolate the shoulders
Shoulder Press
Effectively engage your triceps and shoulders. Securely anchor the pedals by sitting on them, then press the handles directly overhead
Front Raises
Challenge your upper body with this simple yet highly difficult movement. It perfectly isolates and strengthens your front deltoid muscles
Leg Press
Place your feet in the pedals and extend your legs outward to build lower body strength and activate your leg muscles with resistance.
Seated Rows
Activate your back muscles with this seated pulling motion. It provides the best resistance for users with longer legs to stretch the bands fully



