101 StrengthTraining

Exercisesinstructional book

ContentsResistance bands are the most effective and underrated form of exercise in the fitness world. Whether your goal is building lean muscle mass or shedding that excess body fat, Aylio’s resistance band set will help you reach your goals. Research shows that regular resistance training will strengthen and tone muscles while simultaneously increasing bone mass.

Aylio’s resistance training system allows you to target every major muscle group in the body. Follow along with this instructional manual and perform over 100 powerful body sculpting exercises from the comfort of your home or office!

Use this book and follow along with the dvd to achieve supperior results with exercises developed for every major body group.

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Using Resistance BandsArmsBack

ChestLegs

ShouldersAbdomen

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Color Key

Orange: Ultra Heavy ~40 lbs

Black: Heavy ~25 lbs

Yellow: Medium ~17 lbs

Red: Light ~12 lbs

Blue: Ultra Light ~7 lbs

Combine multiple bands together to create various tension levels.Clip up to 5 bands to create over 100lbs of body sculpting resistance.

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Using Resistance BandsUsing the Door Anchor

Disclaimer: Exercise bands must be used properly and sensibly, even though the bands are made of a strong high-quality rubber latex tubing, exerting a large force upon them may cause them to snap. As such, we are not liable if/for any damages that might occur whilst using the bands. They have been TESTED and Approved, but they need to be used sensibly. Do not expose to extreme temperatures and protect from dryness.

Keep Out Of The Reach Of Children!

Remember: It is advisable to warm up and stretch before workouts.

For more information visit us at www.Aylio.com

Insert one or more bands through the loop of the door anchor.

Place the door anchor at the center of the band(s).

Securethe door anchor halfwaythrough a slightly openeddoor and then close thedoor shut. The anchorcould be place at the top,bottom, or side of the doordepending on which exerciseyou are performing. Grab thehandles and start exercising!

Clip on the handles or ankle straps using the metal hooks. In this case, we are clipping on handles.

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Arms

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Stand on the bands with two feet. Make sure to keep your back straight and elbows locked at your sides. Hold the handles from the top and raise them up toward your shoulders.

Stand on the bands with two feet. Make sure to keep your back straight and elbows locked at your sides. Raise the handles to the sides and up toward your shoulders.

Attach both sides of the band to one handle. Take a step out and stand on the band with your front foot. Use one hand to support your elbow as you raise the other hand up toward your shoulder.

Stand on the bands with two feet. Clip on straps and hold them with your hands perpendicular to the floor. Make sure to keep your back straight and your elbows locked at your sides. Now raise your hands up toward your shoulders.

Stand on the bands with two feet. Make sure to keep your back straight and your elbows locked at your sides. Now, one arm at a time, raise the handles up toward your shoulders.

Stand on the bands with two feet. Make sure to keep your back straight and your elbows locked at your sides. Now raise the handles up toward your shoulders.

Biceps Curl

Hammer Curl

Alternating Biceps Curl

Standing Preacher Curl

Reverse Biceps Curl

Wide Biceps Curl

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Arms

Arms 9

Lock the bands in at the top of the door. Kneel down facing the door. With your back straight and your elbows locked at your sides, push the handles down until your arms are straight.

Lock the bands in at the top of the door. Lay down facing away from the door. With your elbows locked at your sides, bring your forearms down until they are parallel with the floor.

Lock the bands in at chest height. Stand facing the door approximately 3 feet away. While leaning in with your knees slightly bent, lock your elbows at your sides and push the handles down until your arm is straight.

Sit on a chair facing away from the door approximately 3 feet away. Clip both ends of the band to one handle. Use one hand to keep the working upper arm parallel to the floor. Push the handle forward until your arm is straight.

Lock the bands in at the top of the door. Sit on a chair facing the door approximately 4 feet away. With your back straight and elbows locked at your sides, bring the handles down until your arm is straight.

Attach both sides of the band to one handle. Lock the band in at the top of the door. Sit facing the door approximately 3 feet away. Hold the handle with your working hand and bring it down until your arm is perpendicular to the floor.

One Arm Triceps Extension on Chair

Seated One Arm Triceps Extension

Triceps Extension on Chair

Triceps Pulldown

Kneeling Triceps Pulldown

Laying Triceps Pulldown

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Arms

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Lock the bands in at the side of the door at chest height. Stand facing the door approximately 4 feet away. With your arms slightly bent, curl your wrist back toward your body.

Attach both sides of the band to one handle. Take a step for-ward and step on the band with your back foot. With your back straight, raise the handle above your head until your arm is straight.

There are countless workout routines you can use to achieve results. Here is an example of an effective weekly workout regimen:

Mondays – Chest & tricepsTuesdays – Back & bicepsWednesdays – For toning, run for 45-60 minutes. If you are strictly looking for mass, take a rest day and give your muscles time to recover.Thursdays – Shoulders & TrapsFridays – Legs & AbdomenSaturdays – RestSundays – Rest

Sample Workout RoutineForearm Curl

One Arm Overhead Triceps Extension

Laying Pullover

Laying Row

Squatted Row

One Arm Row On Ball

Alternating Row

Lat Pulldown on BallBack

Back Back 1312

Lock the bands in at the side of the door at knee height. Lay on your back approximately 3 feet from the door. Hold the handles above your head with a slight bend in your arms, then bring them down toward your waist.

Lock the bands in at the top of the door. Lay down with your feet at the door. Hold the handles with your arms straight out and bring them back until your elbow taps the floor.

Lock the bands in at the side of the door at waist height. Start approximately 4 feet from the door. Squat down to a seated position and pull the bands back toward your chest.

Lock the bands in at the side of the door at chest height. Sit on the stability ball facing the door approximately 4 feet away. One at a time, bring the handles down toward your chest.

Lock the bands in at the side of the door at chest height. Start approximately 4 feet from the door. With a slight bend in your legs, pull one handle at a time toward your chest.

Lock the bands in at the side of the door at knee height. Lay on the stability ball approximately 4 feet from the door. Start with your arms aligned with your shoulders, then bring them down until they are straight at your sides.

Lock the bands in at the top of the door. Stand facing the door approximately 4 feet away. Keep a slight bend in your knees and lean forward. Pull the handles down until they are by your shoulders.

Back

Back Back 1514

Lock the bands in at the side of the door at knee height. Sit approximately 3 feet from the door. Start with your arms straight out, then bring the handles toward your stomach.

Lock the bands in at the top of the door. Kneel down facing away from the door approximately 2 feet away. With your arms bent, bring the handles down toward the floor.

Lock the bands in at the top of the door. Attach both ends of the bands to one handle. Starting with your arm aligned with your shoulders and slightly bent, bring the handle down toward your waist.

Lock the bands in at the side of the door at chest height. Place your back on the stability ball approximately 4 feet from the door. With your arms straight throughout the motion, start by reaching back with the handles and then bringing them around to your waist.

Lock the bands in at the side of the door at chest height. Stand approximately 3 feet away from the door and hold your arms straight out. With your arms parallel to the floor throughout the motion, pull your arms back until they align with the shoulders.

Upper Back Row

Lat Pullover

Seated Row

One Arm Lat Extension

Ball Pullover

Reverse Fly

Back

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Lock the bands in at the top of the door. Stand facing the door approximately 4 feet away. Keep a slight bend in your knees. Start with your arms parallel to the floor and pull the handles down toward your hips until they are straight at your sides.

Lock the band in at the side of the door at chest height. Attach both sides of the band to one handle. Stand facing the door approximately 4 feet away. With your feet apart and your legs bent, pull the handle toward your chest.

Lock the bands in at the top of the door. Sit on the stability ball approximately 4 feet from the door, facing toward the door. With your arms straight and your hands holding the handles from above, bring the handles down toward the ball.

Lock the bands in at the top of the door. Sit on the stability ball approximately 4 feet from the door, facing toward the door. With your arms straight and your hands holding the handles from below, bring the handles down toward the ball.

Lock the bands in at the top of the door. Sit facing the door with your arms straight. With your back straight, lean back until you tap the floor.

One Arm Back Row

Reverse Lat Extension on Ball

Lat Extension on Ball

Reverse Lat Extension

Floor Back Pull

Lock the bands in at the top of the door. Attach both ends of the bands to one handle. While kneeling down and facing the door, pull the handle down toward your shoulder.

Kneeling One Arm Pull

Those looking to reduce body fat and tone their bodies will need to perform workouts with low resistance and high reps. We recommend choosing a resistance levels that allows you to perform 3 sets of 40 repetitions for each exercise. If it is too easy for you to do 40 reps, you will need to raise the level of tension by switching bands or clipping on another band.

Weight loss is a simple formula: more calories expended than consumed. This means your daily goal should be to break a sweat and get your heart rate up. High rep workouts will get your heart pumping but make sure not to rest for more than 20 seconds between exercises!

Reducing Body Fat and Toning

For this exercise, you may use either the handles or straps. Stand with your legs shoulders width apart and your arms straight at your sides. While keeping your back straight throughout the motion, bend down until your hands are below your knees.

Back

Back Back 1918

Lock the bands in at the top of the door. Sit approximately 3 feet from the door. With your back straight, pull the handles toward your sides one at a time.

Resisted Good Mornings

Seated Alternating Row

Lock the bands in at the side of the door at chest height. Stand approximately 4 feet away with your back facing the door. With a slight bend in your arms, bring both arms around toward the center of your body.

Chest Fly

Lock the band in at the side of the door at chest height. Attach both sides of the band to one handle. While leaning forward away from the door and keeping your legs bent, push the handle out in front of you in a punching motion.

One Arm Chest Press

Lock the bands in at the top of the door. While keeping good posture, bend forward and push the handles diagonally toward the floor until your arms are straight.

Chest Press

Lock the band in at the side of the door at chest height. Attach both sides of the band to one handle. Stand approximately 4 feet from the door and bring your arm across your body.

One Arm Chest Fly

Lock the bands in at the bottom of the door. Stand approximately 2 feet away with one foot in front. Push the handles up diagonally above your head.

High Chest Press

Chest

Chest

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Lock the bands in at the top of the door. While keeping good posture, start with your elbow locked and then push the handle across your body until your arm is straight.

Chest Crossover

Lock the bands in at the side of the door at chest height. Sit on the stability ball approximately 3 feet from the door. While facing away from the door with your elbows up, push the handles forward and toward the center.

Get into a pushup position with the resistance band stretched across your back and the ends of the band held firmly between your palms and the floor. Bring your body down toward the floor then raise it back up against the resistance.

Chest Press on Ball

Resisted Pushup

Lock the bands in at the side of the door at chest height. Sit on the stability ball approximately 3 feet from the door. While facing away from the door with your back straight and your arms straight, bring the handles toward the center of your body.

Chest Fly On Ball

Lock the bands in at the top of the door. While facing away from the door, lean forward with your elbows up and push the handles one arm at a time.

Alternating Chest Press

Chest

Chest

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Lock the bands in at the bottom of the door. Stand approximately 2 feet away with one foot in front. Push the handles upward towards the center of your body.

High Chest Fly

Stretch the resistance band across your back and wrap the ends of the band around your hands. With one arm at a time, push forward in a punching motion.

Resisted Punches

Lock the bands in at the side of the door just below knee height. Attach both sides of the band to one ankle strap. Stand approximately 4 feet from the door using a chair for balance. While facing the door, pull the working leg away from the door.

Hip Extension with Support

Legs

Legs Legs 2524

Clip on the ankle straps and lock the bands in at the bottom of the door. Lay on your stomach approximately 3 feet from the door and pull your feet back toward your buttocks.

Laying Leg Curl

Stand on the center of the band with one foot. Step back with your other foot and squat down until your knee almost taps the floor.

Lock the bands in at the bottom of the door. While holding the bands at your shoulders, lift your heels as high as you can.

Split Squat

Calf Raise

Stand on the band with your feet shoulder width apart. Hold the handles up by your shoulders and drop down in a sitting motion.

Squats

Clip on the ankle straps and lock the bands in at the bottom of the door. Sit up with your back straight and pull one foot at a time toward your buttocks.

Alternating Laying Leg Curl

Lock the bands in at the bottom of the door. Sit on a chair facing the door approximately 4 feet away. Using the ankle straps, raise one leg at a time toward your stomach.

Hip Flexor on ChairLegs

Legs Legs 2726

Lock the bands in at the side of the door at chest height. Hold the bands with your arms straight ahead of you. While keeping good posture, squat down until your thighs are parallel to the floor.

Leaning Squat

Lock the bands in at the bottom of the door and clip on the ankle straps. Now with the straps around your ankles, lift your knees until your thighs are parallel to the floor.

Alternating Knee Raise

Lock the bands in at the bottom of the door. Attach both sides of the band to one ankle strap. Stand approximately 4 feet from the door. Use a chair for balance with the strapped leg further from the door. Raise your foot away from the door.

Leg Adductor with Chair Support

Lock the bands in at a the bottom of the door. Sit on a chair facing away from the door approximately 2 feet away. Using the ankle straps, raise your feet until your legs are parallel with the floor.

Leg Extension on Chair

Lock the bands in at a the bottom of the door. Sit on a chair facing away from the door approximately 2 feet away. Using the ankle straps, raise one foot at a time until the leg is parallel with the floor.

Alternating Leg Extension on Chair

Clip on the ankle straps and lock the bands in at the bottom of the door. Sit up with your back straight and move your leg across your body without bending the knee.

Seated Cross Body Leg Pull

Stand on the band with your feet shoulder width apart. Hold the handles so that the bands cross. Now take two steps to the side in one direction and then the other.

Crossed Resistance Side Steps

Lock the bands in at the bottom of the door and clip on the ankle straps. Now with the straps around your ankles, run in place.

Run in PlaceLegs

Legs Legs 2928

Lock the band in at the bottom of the door. Attach both sides of the band to one ankle strap. Stand approximately 4 feet from the door using a chair for balance. With the strapped leg further from the door raise your foot away from the door.

Reverse Leg Adductor with Chair Support

Clip on the ankle straps and lock the bands in at the bottom of the door. Lay on your stomach approximately 3 feet from the door and pull your feet back toward your buttocks one foot at a time.

Alternating Hamstring Curl

Stand on the band with two feet. Start with your arms slightly bent at your sides and bring them up to the sides until your arms align with your shoulders.

Side Shoulder Raise

Stand on the band with your feet shoulder width apart. With your back straight, raise the handles straight up toward your shoulders.

Upright Row

Stand on the band with two feet with your legs slightly bent. Keep the same distance between your arms as you raise them to shoulder height.

Shoulder Raise

Lock the bands in at the bottom of the door. Sit on a chair facing away from the door approximately 4 feet away. Start with your arm straight down and raise the handle until your arm is parallel with the floor.

One Arm Shoulder Raise on Chair

Lock the bands in at the top of the door. Stand facing away from the door with one foot in front. Using one arm at a time, bring them down and around in a swimming motion.

Standing Forward Swim

Lock the bands in at the side of the door at knee height. Lay on your back facing the door. With your arms slightly bent, raise the handles until they align with your shoulders.

Floor Shoulder Raise

Shoulders

Shoulders

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Shoulders

Shoulders

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Lock the band at the bottom of the door. Sit on a chair facing away from the door. With your arms slightly bent, bring them up to the sides.

Side Raise on Chair

Attach both ends of the band to one handle. Step on the center of the resistance band with your front foot. Start with your working arm straight at your side and then bring it up to shoulder height without bending your elbow.

One Arm Standing Shoulder Raise

Step on the center of the resistance band with your feet shoulder width apart. Keep your back straight and knees slightly bent. Raise your arm to the side until it is parallel to the floor.

One Arm Side Raise

Stand on the middle of the resistance band. With your elbows bent at right angles, raise your arms to the sides until your elbows are aligned with your shoulders.

Bent Arm Side Raise

Lock the band in at the side of the door at knee height. Attach both ends of the band to one handle. With your arm straight, raise the handle to your side until your arm aligns with your shoulders.

Laying Side Raise

Lock the bands in at the side of the door about 6 inches from the floor. Stand approximately 4 feet away with your shoulder facing the door. Start with your arm slightly behind your back and pull it up to the side until it is parallel with the floor.

Behind Back Side Raise

Take one step forward and stand on the middle of the resistance band with the front foot. While leaning forward with your back straight, raise your arms to the sides until they are parallel with the floor.

Leaning Side Raise

Stand on the center of the resistance band with your legs shoulder width apart. While leaning forward with your back straight, raise your arms to the sides until they are parallel with the floor.

Shrugs

Shoulders

Shoulders

Shoulders 3534

Lock the band in at the bottom of the door and attach both sides of the band to one handle. Lay on your side facing the door approximately 4 feet away. Start with your arm straight and parallel to the floor and raise it up until it is perpendicular to the floor.

Rear Shoulder Pull on Floor

Attach both ends of the band to one handle. Sit on a chair facing the door approximately 3 feet away. Start with your arm extended and pull the handle back toward your shoulder.

Seated One Hand Rear Delt

Stand on the center of the band with two feet. With your back straight and your arms slightly bent, raise your arms to the center until they align with your shoulders, then bring them out to the sides, then back to the center and down.

Front to Side Raise

Lock the bands in at the side of the door at chest height. Stand facing the door approximately 4 feet away. Start with your arms straight out and pull them back until your forearms are perpendicular with the floor.

Upward Rotator Cuff

Lock the bands in at the top of the door. With a slight bend in your knees, lean forward and bring one arm down and around. Then do the same with the other arm to create a swimming effect.

Swimming Strokes

Sit on a chair with your feet shoulder width apart on the band. Start with your upper arm aligned with your shoulders and push the handles up and together.

Shoulder Press on Chair

With your feet shoulder width apart, step on the center of the resistance band with two feet. Start with your arms straight at your sides and hold the handles with your palms facing upward. Raise your arms to the sides until they align with your shoulders.

Reverse Side Shoulder Raise

Lock the bands in at the top of the door. Stand facing away from the door with one foot in front. Using one arm at a time, bring them up and around in a back stroke swimming motion.

Standing Forward Back Stroke

Shoulders

Shoulders

Shoulders 3736

Lock the bands in at the side of the door at stomach height. Attach both ends of the bands to one handle. With your shoulder facing the door and your elbow locked at the side of the your body, rotate your arm away from the door.

One Arm Sideward Rotator Cuff

Lock the bands in at the side of the door at chest height. Attach both ends of the band to one handle. With your arm bent at a right angle and parallel to the floor, rotate your forearm up and away from the door.

One Arm Upward Rotator Cuff

This exercise could be performed with either the handles or ankle straps. Lock the bands in at the top of the door. Give yourself enough space from the door and kneel down with the handles held in front of your head. Bring your elbows toward your knees.

Kneeling Crunches

Lock the bands in at the side of the door at knee height. Sit approximately 3 feet from the door. While holding the handles directly in front of you, twist your body away from the door.

Seated Ab Twist

Lock the band in at the side of the door at stomach level. Attach both ends of the band to one handle. Keep the handle locked at the middle of your chest and twist your body away from the door.

Ab Twist

Clip on the ankle straps and lock the bands in at the bottom of the door. Lay on your back and pull one leg at a time toward your stomach while simultaneously lifting your upper body in a crunching motion.

Laying One Legged Hip Flexor

Lock the bands in at the bottom of the door. Attach both ends of the band to one handle. Starting with your hands at knee height, bring the handle up diagonally across your body until it is above your shoulder.

Upward Cross Body Pull

Insert the door anchor at the side of the door at knee height. Lay on the stability ball approximately 4 feet away. With the handles locked by your shoulders, crunch down against the resistance.

Crunches on Ball

Abdomen

Abdomen Abdomen 3938

Lock the bands in at the side of the door at chest height. Sit on the stability ball approximately 3 feet from the door. While holding the handles directly in front of you, twist your body away from the door.

Ab Twist on Ball

Lock the bands in at the bottom of the door. Attach both sides of the band to one handle. Hold the handle tight against your stomach and roll away from the tension.

Ab Roll

Clip on the ankle straps and lock the bands in at the bottom of the door. Lay on your back and pull your legs toward your stomach while simultaneously lifting your upper body in a crunching motion.

Laying Two Legged Hip Flexor

Insert the door anchor at the side of the door at knee height. Sit on the stability ball approximately 4 feet away. With the handles locked by your shoulders, crunch to each side against the resistance.

Obliques on Ball

Lock the band in at the top of the door. Attach both ends of the band to one handle. Starting with your hands at shoulder height, bring the handle down diagonally across your body.

Downward Cross Body Pull

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Abdomen

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With a wide stance, step on the center of the resistance band with two feet. Hold the handles with your arms straight down at your sides. Bend your body to each side against the resistance.

Alternating Side Bend

Lock the band in at the side of the door at stomach height. Attach both ends of the band to one handle. Stand with your shoulder facing the door approximately 4 feet away. With the handles at your chest, twist your body away from the door.

Cross Body Pull

Lock the bands in at the top of the door. Sit on the stability ball facing away from the door. Hold the handles to your chest and crunch down.

Crunches on Ball

Abdomen

Abdomen42 Abdomen 44

Those trying to build muscle mass will need to perform workouts with heavy resistance and low repetitions. Choose the heaviest resistance level that will allow you to pump out 3 sets of 8-12 repetitions for each exercise without sacrificing form. Take a 60 second breather between sets. Make it your goal to add more tension to your workouts each week. Also, make sure to perform your reps slowly to take advantage of hypertrophy, which is the term for increasing the density of muscle fibers. Hypertrophy occurs when a set is performed for between 30 seconds to one minute so try to spend at least 5 seconds on each repetition to increase muscle size. Ideally, you will do three to four differentexercises per muscle group every time you workout.

Building Mass

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