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TUGA FITBoard Exercises
The Tuga FITBoard has two points of attachment for the resistance bands. One is at the front of the board and the other at the rear. Each exercise says what attachment point the resistance band should be anchored to. In some exercises, we use our own bodies to hold down the band or to create resistance. Build your classes around creating muscle failure. Begin with a warm-up paddle. Choose approximately 4 core exercises, 4 arm exercises, 6 leg/glute exercises, 4 back exercises, and end with stretches and paddle back. Tips: • Always consult a professional before performing any of the exercises. • Please check back periodically as we are always improving and adding exercises to our database. • To increase the difficulty of the exercise, create more resistance in the band by stepping away from
the point of attachment to the board. • Always prepare for movement by inhaling first. Exhale during the point of exertion. • If there isn’t enough tension in the band and you cannot move further away from the point of
attachment, hold the band itself where there is more tension, and forget about holding the handle. • Choose more stable exercises (seated or lying) when the water is choppy. • Some illustrations have been included to give you a better idea of the exercise. These will be
replaced with actual photos in the coming days.
TUGA FITBoard Exercises
GLUTES EXERCISES
Name: Front Squat Attachment: None Band: Double-‐handle Targets: Glutes Stand on the band with the feet hip-‐width distance apart. Holding a handle with palms facing forward, bring the top of the band over each shoulder. Sit straight down into a squat, chest up, core engaged and ensuring the knees do not pass the toes. Rise back up to start position and repeat for 8-‐12 reps. Name: Glute Bridge Attachment: None Band: Either Targets: Glutes Tie a band around your legs right above your knees. Lie in supine with your knees bent and your feet on the board, hip-‐width distance apart. Arms are resting next to the body with the palms facing down. Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement. Slowly lower down and bridge back up for 15-‐20 bridges. Addition for a greater challenge: Hold the bridge and open the knees away from each other for 5-‐10 pulses. Name: Leg Extension Attachment: Front Band: Single-‐handle Targets: Glutes Anchor the handle to the front attachment, looping the handle around your right ankle. Face forward and stand at the centre of the board. For greater tension in the band, step back. Position the feet hip-‐width apart, shift your weight to the left foot, and lift the right leg from the floor. Keeping your right leg straight and long, extend it behind you. Slowly return your leg to starting position and repeat for 8-‐12 reps before switching legs.
TUGA FITBoard Exercises
Name: Leg Extension Attachment: None Band: Single-‐handle Targets: Glutes, hamstrings Secure the band to your right foot. Place your hands and knees on the board, securing the end of the band under your left hand. Stretch the band by extending your leg until it is parallel to the board and slowly return back to the starting position after a short pause. Keep your back straight throughout and repeat 12-‐15 times before switching sides.
TUGA FITBoard Exercises
BACK EXERCISES Name: Upright Row Attachment: None Band: Double-‐handle Targets: Back Stand on the middle of the board, holding both handle with palms facing your thighs. The handles should be resting on top of your thighs, with your arms extended and your elbows slightly bent. Lift the handles keeping them close together and you move through the centre of your chest. Your elbows will open out to the side. Continue to lift the handles until they nearly touch your chin. Lower the handles back down slowly to the starting position. Repeat for the 10-‐12 repetitions. Name: Back Flyes Attachment: Rear Band: Double-‐handle Targets: Back Anchor the band to the rear attachment. Stand facing the back of the board, and grab the band by the handles. Extend and lift the arms straight in front of you so that they are parallel to the board. With your palms facing each other, open your arms to the sides, keeping them straight and parallel to the board/water. Continue the movement until the arms are extended to your sides. After a pause, go back to the original position and repeat 12-‐15 times. Name: Lying Back Fly Attachment: None Band: Double-‐handle Targets: Back Lie on your back with your legs extended. Grab hold of the band’s handles and loop the middle of the band around your right foot. Lift your right leg to a 45-‐degree angle. Hold the handles with your hands above your chest, arms extended and palms facing each other. Pull the handles out to each sides of your body and allow them to slowly return after a short pause. Keep your arms straight throughout. Repeat for 10-‐12 repetitions.
TUGA FITBoard Exercises
Name: Low Upright Row Attachment: Rear Band: Double-‐handle Targets: Back Secure the band to the rear of the board. Stand facing the back of the board and hold the handles with your hands. Arms are extended in front of your hips and palms facing each other. Pull the handles back towards your abdomen and allow them to slowly return after a short pause. Keep your back straight and still throughout. Repeat for 12-‐15 repetitions.
Name: Lateral Raise Attachment: None: Band: Double-‐handle Targets: Lats Stand at the centre of the board, facing forward with feet positioned over the center band, shoulder-‐width apart. Grip each handle with arms down at your side and palms facing in. Raise your arms straight out to the side to shoulder-‐level, allowing a slight bend of the elbows. Slowly lower back down and go for a total of 10-‐12 reps. Name: Seated Row Attachment: None Band: Double-‐handle Targets: Back Sit on the board with both legs extended. Place the center of the band behind the soles of your feet. Grab both handles with your arms extended and palms facing each other. Sitting tall out of your sit bones, bend at the elbow and pull the band toward your core, squeezing your shoulder blades together. Slowly return to starting position and repeat for 10-‐12 reps. Name: Bent Over Row Attachment: None Band: Double-‐handle Targets: Back Stand over the center of the band with feet shoulder-‐width apart. Bend slightly at the knees and hinge at the hips, keeping your back straight. Grasp each handle with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-‐degree angle. Lower and row for 10-‐12 reps.
TUGA FITBoard Exercises
LEGS EXERCISES Name: Good Morning Attachment: None Band: Double-‐handle Targets: Hamstrings Place each foot through each handle and stand at the centre of your board, with feet hip-‐width apart. Bend the knees slightly and lean forward, sitting your buttocks back slightly. Loop the middle of the band behind your neck, in front of each shoulder. This will be your starting position. Straighten the legs and extend through the hips to come to a near vertical position. Ensure that you do not round your back as you go down back to the starting position. Repeat for 12-‐15 repetitions. Name: Prone Leg Curl Attachment: Rear Band: Single-‐handle Targets: Hamstrings Anchor the band to the rear attachment and loop the band around your right ankle. Lie face down on the board. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you can comfortably go. Slowly return your leg to starting position and repeat for10-‐15 reps, then switch sides. Name: Hip Flexion Attachment: Rear Band: Single-‐handle Targets: Hip flexors Anchor the handle to the rear attachment, looping the handle around your right ankle. Face forward and stand at the centre of the board. For greater tension in the band, step forward. Position the feet hip-‐width apart, shift your weight to the left foot, and lift the right leg from the board. Bending at the hip, lift your right leg in front of you. Slowly return your leg to starting position and repeat for 8-‐12 reps before switching legs. Name: Standing Adductor Attachment: Front Band: Single-‐handle Targets: Adductors (legs) Anchor your band to the front attachment and loop the handle through the right ankle. Stand sideways so that your right side faces the front of the board, and your left the rear. Standing with feet hip-‐width distance apart, shift your weight to your left leg and lift the right. Sweep your working ankle across your body towards your standing leg, squeezing your thighs together. Slowly return to starting position and repeat for 12-‐15 reps before switching sides.
TUGA FITBoard Exercises
Name: Standing Abductor Attachment: Rear Band: Single-‐handle Targets: Abductors (legs) Anchor your band to the rear attachment and loop the handle through the right ankle. Stand sideways so that your right side faces the front of the board, and your left the rear. Standing with feet hip-‐width distance apart, shift your weight to your left leg and lift the right. Sweep your working ankle away from your standing leg. Try to keep your hips square. Slowly return to starting position and repeat for 12-‐15 reps before switching sides. Name: Ankle Flexion Attachmetn: Front Band: Double-‐handle Targets: Ankles Secure the double-‐band to the front of the board. Sit facing forward with your legs straight out, wrapping the each handle around the top of each foot. Lean back, supporting your weight on your hands. Start with your toes pointed, and in a controlled movement, flex your feet towards your shins. Slowly return to starting position and go for 10-‐15 reps. Name: Stationary Lunge Attachment: None Band: Double-‐handle Targets: Hip flexors, glutes and legs Secure the band underneath your right foot. Hold both handles in each hand and come into a forward lunge, with your right foot in front. With palms facing forward, hold the handles with your hands on top of your shoulders. Push yourself up by extending your legs and allow yourself slowly back down after a short pause. Keep your feet solidly in place throughout. Repeat for 10-‐12 repetitions.
TUGA FITBoard Exercises
ARMS EXERCISES Name: Standing Double Bicep Curl Attachment: None Band: Double-‐handle Targets: Biceps Stand with feet shoulder-‐width apart with your feet placed over the middle of the band. Grab a handle in each hand, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down and go for a total of 12-‐15 curls. Name: Concentration Curl Attachment: None Band: Either Targets: Biceps (and lunge muscle targets) Start in a forward lunge position, right leg in front, and place the middle of the band under the right foot. Grasp one end of the loop band with your right hand, resting your elbow on the inside of your knee (to target those biceps a little deeper). With palm facing away from your knee, curl the band up toward your shoulder, squeezing your biceps at the top. Slowly lower back down and repeat for 8-‐10 reps before switching sides. Name: Lateral Deltoid Raise - One-Arm Attachment: Front Band: Single-‐handle Targets: Deltoids, core Secure the band to the front attachment. Hold the handle with the right hand and stand sideways so that the right arm is toward the back of the board. With a slightly bent elbow, place your hand on your thigh, palm facing you. Pull the handle out and up until your arm is parallel to the board (at shoulder height) and allow it to slowly return after a short pause. Repeat for 12-‐15 repetitions.
TUGA FITBoard Exercises
Name: Rear Deltoid Raise - One-Arm Attachment: Front Band: Single-‐handle Targets: Deltoid, core Secure the band to the front attachment. Hold the handle with the right hand and stand sideways so that the right arm is toward the back of the board. With a slightly bent elbow, place your hand on your thigh, palm facing you. Pull the handle out and up until your arm reaches head level. Allow it to slowly return after a short pause. Repeat for 12-‐15 repetitions. Clarification: How is this exercise different from the Lateral Deltoid Raise? Your hand is supposed to come up to head level, not just parallel.
Name: Tricep Kickback Attachment: None Band: Double-‐handle Targets: Triceps Stand in a forward lunge position with your right foot in front, positioned over the center of the band. Holding each end of the band, position your arms at your sides with palms facing behind you. Bend at the elbows (keeping them tucked by your sides) until your forearms are parallel to the board. Next, press down the arms, pushing the band behind your body until the arms fully extend. Lower back down and repeat for 8-‐10 reps. Name: Overhead Triceps Extension Attachment: Rear Band: Single-‐handle Targets: Triceps Anchor the band to the rear attachment and hold the handle with both hands. Face forward with palms facing each other behind you, elbows bent at 90 degree and upper arms straight up. Pull the handles up by extending your arms completely and allow them to slowly return after a short pause. Keep your upper arms immobile throughout. Repeat 10-‐12 times.
TUGA FITBoard Exercises
SHOULDERS EXERCISES Name: Shoulder Press Attachment: Both Band: 2 Single-‐handle Targets: Shoulders Anchor one band to the front attachment and one to the rear. Stand perpendicularly on the board and hold a band’s handle in each hand. Hold handles palms forward with bottom part of handle on backside of your hand. Press upward, extending your arms towards the sky. Lower and repeat for 10-‐12 reps. Name: Forward Raise Attachment: Rear Band: Double-‐handle Targets: Arms Anchor the band to the rear attachment. Stand on the centre of the board, facing forward, with feet shoulder-‐width apart. Grip each handle at your sides with palms facing down. Next, without locking your elbows, bring your arms straight out in front of you to shoulder height. Palms continue to face down throughout. Slowly lower back down and repeat for 10-‐12 reps. Alternatively, this exercise can be done one arm at a time with the single-‐handle band. Name: Lying Pullover Attachment: Front Band: Single-‐handle Targets: Triceps Anchor the band to the front attachment. Next, lie on your back, grabbing the handle with both hands. Stretch arms straight out overhead. With elbows slightly bent, continue lowering the band towards your chest and down as far as you can pull the band. Slowly return to starting position and keep it up for 8-‐10 reps. Name: Standing Pull Apart Attachment: None Band: Either Targets: Arms Facing either the front or rear of the board, stand with knees slightly bent, feet shoulder-‐width apart. Grip the middle section of the band with both hands at shoulder level with palms facing down. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position and stretch, squeeze, and release for 10-‐12 reps. Name: Push-Up Attachment: None Band: Either Targets: Arms, core Drape the band across your mid-‐back and get in plank position. Hold the band down underneath each hand – body facedown on the ground. Contract your core and push straight up until your arms fully extend. Lower back down and repeat for 10-‐20 reps.
TUGA FITBoard Exercises
CORE EXERCISES Name: Trunk Rotation Attachment: Front Band: Single-‐handle Targets: Core Secure the band at the front, stand up and grab the handle with both hands, arms extended out in front of your hips. Rotate your upper body towards your left while bringing your hands up and slowly return to your starting position before going to the right side and returning. Keep your arms extended out in throughout. Repeat for 10-‐12 repetitions. Name: Reverse Crunch Attachement: Rear Band: Double-‐handle Targets: Abdominals Attach the double-‐handle band to the rear. Put both of your feet through the handles. Lie on your back facing the rear. Keep your back flat, abs tight, and place your hands palms down on the board. Raise your legs up into tabletop and towards your shoulders. Lower your legs back down to towards the board until your feet almost touch it. This is one repetition. Repeat 10-‐15 times. Name: Russian Twist Attachment: None Band: Double-‐handle Targets: Abdominals and obliques Sit on board with legs extended and together. Wrap the band around the soles of feet, holding one end of band in each hand. Bend knees slightly, keeping heels on board, and clasp hands to bring both ends of band together. With the core engaged and back flat, lean back 45 degrees and extend arms in front of you at eye level. Twist to the right and bring both hands to the right hip. Twist back to centre and repeat on the other side. This is one repetition. Repeat 10-‐12 times. Name: Leaning Core Attachment: None Band: Double-‐handle Targets: Core Sit on the board with your legs extended. Place the band around the soles of the feet and hold each handle in each hand. Sit up tall so that the spine is straight. With an exhale, begin to lower the upper body towards the body, one vertebra at a time. Stop at about the half way point, or where you begin to feel a burn in the abdominals. Hold here. You may add some pulses by moving the trunk up an inch and back. Repeat this as many times as you can and then lower down to come to lying or back to seated.
TUGA FITBoard Exercises
CHEST EXERCISES Name: Incline Chest Press Attachment: Rear Band: Double-‐handle Targets: Chest Anchor the band to the rear attachment and grab hold of the handles. Facing forward, come into a right forward lunge position. Press the band upwards straight over your chest until your arms fully extend, behind careful not to lock the elbows. Repeat 10-‐12 times before switching lunge sides.
