CHEST CHEST Press

1. Secure the band around the leg of a heavy table, chair, or couch.

2. Grasp the handles and stand facing away from your anchor point.

3. Bring hands to shoulder level with elbows bent and shoulder blades down and back.

4. Extend your arms forward at an upward angle, bringing your hands together in front of you. Avoid locking your elbows.

5. Slowly draw your arms back to the starting position.

SHOULDERS Shoulder Press

1. Grab the handles and place the band under one or both feet.

2. Standing with your feet shoulder-width apart, lift your arms out to the sides at shoulder level, elbows bent at 90 degrees, palms facing forward.

3. Pressing up on the handles, extend your arms up over your head. Avoid locking your elbows.

4. Slowly lower your elbows back down to starting position.

• Consult your doctor before beginning any new exercise routine.

• Movements should be slow and controlled. Stop if you feel pain or can’t maintain your balance.

• Start with 1 set of 10 repetitions (reps) of each move, and work up to doing 3 sets of 10 to 15 reps.

• When you can do 3 sets of 15 reps easily, try Level 2.

Caution: This Product Contains Natural Rubber Latex Which May Cause Allergic Reactions.

Resistance Band Workout

To make a move easier, create more slack by looping the band under one foot instead of two.

LEVEL 1 Full-Body

Abdominals Leg Lower

1. Lay down on your back on the floor, place the band around one or both feet, and extend your legs out straight.

2. Keeping your elbows by your sides, curl your wrists toward your shoulders.

3. Keeping legs straight, slowly lift both legs 6 to 8 inches off of the floor.

4. Complete one rep by lowering your legs to about an inch above the floor.

Tip: Too hard? Let your heels touch the floor between each rep.

Back Pull Apart

1. Start standing with knees slightly bent, feet shoulder-width apart.

2. Loop the ends of the band around your palms.

3. Raise your hands to shoulder level, arms straight out in front of you, palms facing down.

4. Keeping your arms straight, squeeze your shoulder blades together and pull the band out to the sides.

5. Slowly bring your hands back to the starting position.

Legs Body Squat

1. Stand with hands on hips, feet shoulder-width apart.

2. With your weight in your heels, lower your backside. Go as low as you can, or until your thighs are parallel to the floor.

3. Press up through your heels and squeeze your backside to return to standing.

Tip: Keep your knees in line with

your toes.

LEVEL 1

Triceps OVERHEAD EXTENSION

1. Grab handles and place the band under one or both feet.

2. Start standing tall, with both arms extended above your head, palms facing forward.

3. Bend your elbows and lower your hands behind your neck.

4. Without moving your elbows, slowly extend your arms to return to starting position.

Chest Chest Fly

1. Secure the band around the leg of a heavy table, chair, or couch.

2. Grasp the handles, and stand facing away from your anchor point.

3. Extend your arms out to either side at shoulder-level, palms facing forward.

4. With straight arms but without locking elbows, bring hands together in front of you.

5. Slowly draw your hands back out to either side to return to starting position.

BICEPS TraditioNal CURL

1. Grab handles and place the band under one or both feet.

2. Stand with your feet shoulder-width apart, arms straight down by your sides, and palms facing forward.

3. Keep your elbows by your sides as you curl your hands up toward your shoulders.

4. Without moving your elbows, slowly lower your hands back to starting position.

LEVEL 2LEVEL 1

Shoulders LATERAL RAISE

1. Grab the handles and place the band under one or both feet.

2. Standing with your feet shoulder-width apart and palms facing your sides, raise your arms straight out to the sides, stopping when your hands reach shoulder-level. Be sure to keep your elbows slightly bent to avoid strain on your joints.

3. Slowly lower your hands back down to starting position.

Abdominals IN-AND-OUT

1. Get down on the floor, place the band around both feet, and extend your legs out straight.

2. Curl your hands toward your shoulders, and lift your upper back off the ground.

3. Lift your legs and pull your knees toward your chest.

4. End the rep by straightening your legs and lowering your heels to just above the floor.

TIP: Too hard? Let your heels touch the floor at the end of each rep.

Back Row

1. Secure the band around the leg of a heavy table, chair, or couch, and grasp the handles.

2. Step back until your arms are straight and there is good resistance in the band.

3. Step one foot forward, bend slightly at the knees, keep back straight, and hinge forward at the waist.

4. Pull your elbows back and up, squeezing the shoulder blades together.

5. Straighten elbows slowly to return to starting position.

LEVEL 2

Legs BaNd Squat

1. Grab the handles and loop the band under one or both feet.

2. Stand with feet shoulder-width apart, hands in front of shoulders, palms facing your body.

3. With your weight in your heels, lower your backside. Go as low as you can, or until your thighs are parallel to the floor.

4. Press up through your heels and squeeze your backside to return to standing.

Biceps Wide Curl

1. Grab the handles and place the band under one or both feet.

2. Stand with your feet shoulder-width apart, your elbows by your sides and palms facing out. Angle your forearms slightly away from your body.

3. Keep your elbows glued to your sides as you curl your hands up toward your shoulders.

4. Slowly lower your hands back to starting position.

Triceps Kickback

1. Grab the handles and place the band under one or both feet.

2. Keeping your back straight, bend slightly at the knees, and hinge forward at the waist.

3. Bend your elbows 90 degrees and position your palms facing forward.

4. Pull your elbows toward the ceiling and extend your arms straight out behind you. Your palms should be facing the floor.

5. Slowly lower back to starting position.

LEVEL 2

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Important Safety Instructions: Please take the time to read these instructions before you start using the resistance band provided by Omada Health. Prior to starting any use of this equipment or any exercise program, we recommend that you check with your physician or other qualified healthcare provider, warm up and inspect your equipment. It is your responsibility to make sure that you are physically able and the resistance band is fit for use before using this equipment, including checking for any cracking, cuts or tears. Do not wrap the resistance band (including, but not limited to, the straps and handles) around any part of your body, including your neck, wrists, legs or other body part. Wrapping your resistance band around any body parts may result in serious injury, choking or death. Keep the resistance band out of the each of small children at all times. Warning: Use this resistance band at your own risk. Omada Health does not warrant that this equipment is safe, appropriate or effective for you and assumes no liability or responsibility for accidents or injury to person or property that may result from your use of this equipment. If you think you are having a medical emergency as a result of using this equipment, call 911 immediately.