EXERCISE VIDEOS: FIT BAND

(1)

The Domyos Fit Band is an accessory that allows you to tone your muscles, thanks to the different exercise videos we offer. These exercise videos, made in partnership with Domyos Club's sports coaches, will allow you to strengthen not only your abdominal muscles, thighs and glutes, but also your biceps with gentle muscle strengthening work. Check out our exercise videos and find out how to use your Fit Band effectively and tone your body.

 

For an efficient workout, your overall session should last between 30 and 45 minutes, according to your level. As the goal of these exercises is first and foremost to increase your muscle endurance, working in blocks will allow you to alternate the muscles being used.

 

Safety tips: When carrying out any of these exercises, make sure you keep a nice straight back, and breathe smoothly and regularly.

 

Exercise video #1: Lunges

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Thighs and abdominals

 

  • Performing the exercise: Take up the starting position standing in front of the Fit Band, which should already be stretched out on the floor. Place one foot on the Fit Band, with the other leg stretched out behind you. Pick up the ends of the Fit Band, lunge forward, and then come back to the starting position. After doing the exercise once, do it again on the other side by switching your legs over.

 

  • Breathing: Breathe in as you lunge forward, and then breathe out as you come back to the starting position.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #2: Thigh and glute toning

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Thighs, glutes and arms

 

  • Performing the exercise: Take up the starting position, by stretching the Fit Band out on the ground and placing your feet on it. Your feet should be positioned just over a hip width apart. Pick up the ends of the Fit Band with both hands. Bend your knees slightly, and then straighten your legs by bringing your right leg off the floor. Come back to the starting position with your knees slightly bent, and then straighten your legs again, this time by bringing your left foot off the floor.

 

  • Breathing: Breathe in as you bend your knees, then breathe out as you bring your leg off the floor.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #3: Shoulder and back toning

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Shoulders, back and arms

 

  • Performing the exercise: Take up the starting position, sitting on the mat with your heels on the floor. Place the Fit Band under the soles of your feet, and take hold of each end of the Fit Band, one in each hand. Now, stretch out your legs, keeping your knees slightly bent. To make sure that your movement has the required intensity, your Fit Band must be taut as your hands come up to your chest, and you must be able to feel some resistance. Once your hands are positioned correctly on the Fit Band, pull on it until you bring your hands up to your chest, keeping your back straight, and then let go.

 

  • Breathing: Breathe in as you pull the Fit Band towards your chest, and then breathe out as you let go. 

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #4: Thigh and abdominal workout

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals and thighs

 

  • Performing the exercise: Take up the starting position, lying down on the mat with your knees bent. Raise your left leg off the ground, place the Fit Band around the sole of your foot, and hold onto the Fit Band with both hands. Bring your left knee up towards your chest. Straighten out your left leg and lift your upper chest at the same time. Then come back to the starting position, with your knee bent and brought into your chest. When you have done the exercise once, do it again on the other side with the right leg.

 

  • Breathing: Breathe in when you are in the "bent knee" position, and breathe out as you straighten your leg and lift your upper chest.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #5: Full body toning

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals, arms and thighs

 

  • Performing the exercise: Take up the starting position, sitting on the mat. Place the Fit Band around the soles of your feet and hold the ends of the Fit Band, one in each hand. Lie down with your back on the mat and keep your knees slightly bent. Lift up your upper chest and pull on the right end of the Fit Band, rotating your torso slightly, and then do the same on the other side, pulling on the left end. Then come back to your starting position.

 

  • Breathing: Breathe in when you are in the "bent knee" position, and breathe out as you straighten your leg and lift your upper chest.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #6: Abdominal muscles

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals

 

  • Performing the exercise: Take up the starting position, sitting on the mat. Place the Fit Band around the soles of your feet and hold the ends of the Fit Band, one in each hand. Bend your knees slightly and keep your back nice and straight. Lean back slightly, hold the position briefly, and then come back to the starting position by rolling your back and the back of your neck forward, and then straightening up.

 

  • Breathing: Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #7: Arm and shoulder toning

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Shoulders, biceps, triceps and abdominal and pectoral muscles

 

  • Performing the exercise: Take up the starting position, by stretching the Fit Band out on the ground, and placing one foot on the Fit Band and the other beside it, keeping your feet together. Take hold of the Fit Band between your legs with both hands. Pull on the Fit Band to bring it level with your head, making sure you lift your elbows at the same time, and then come back to the starting position.

 

  • Breathing: Breathe in as you pull the Fit Band up level with your head, and breathe out as you let go and come back to the starting position.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #8: Press-ups

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Biceps, pectorals and abdominals

 

  • Performing the exercise: Take up the starting position, sitting on the mat. Place the Fit Band behind your back, underneath your armpits, and take hold of each of its ends. Get yourself in a sit-up position, keeping your knees and shins on the floor. Lower yourself to the ground and then come back up.

 

  • Breathing: Breathe in as you lower your chest towards the floor and breathe out as you come up.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #9: Thigh and glute toning

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Thighs, glutes and abdominals

 

  • Performing the exercise: Take up the starting position, sitting on the mat with your knees bent. Place the Fit Band around your ankles and tie it in a knot. Lie down on your side, with your elbow on the floor, and use your hand to support your head. Raise up your leg and then lower it. After doing the exercise once, do it again, but lie on your other side so that you work both legs.

 

  • Breathing: Breathe in as you lift up your leg, and breathe out as you lower your leg and come back to the starting position.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #10: Arm, shoulder and back toning

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Arms, shoulders and back

 

  • Performing the exercise: Take up the starting position standing in front of the Fit Band, which should already be stretched out on the floor. Place one foot on the Fit Band and take hold of its end with both hands. Raise your arms up above your head, keeping your arms straight throughout the movement. Come back to the starting position.

 

  • Breathing: Breathe in as you pull on the Fit Band to bring your arms up above your head, and then breathe out when you let go.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #11: Full body toning

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Shoulders, arms, back and thighs 

 

  • Performing the exercise: Take up the starting position, sitting on the mat with your legs stretched out before you. Place the Fit Band around the sole of your right foot and take both ends of the Fit Band in the opposite hand, i.e. your left hand. Pull on the Fit Band with your left hand to bring your elbow backwards, while rotating your torso to the left. After doing the exercise once, change sides, placing the Fit Band around the sole of your left foot. Take the ends of the Fit Band with your right hand and do the exercise again.

 

  • Breathing: Breathe out as you bring your elbow backwards by pulling on the Fit Band, and breathe in as you let go.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #12: Thigh and shoulder workout

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Thighs, shoulders and glutes

 

  • Performing the exercise: Take up the starting position, lying on your side, with your torso raised off the ground and your right elbow on the ground. Shorten the Fit Band by folding it up and take one end in each hand. Lift your glutes off the floor and pull on the Fit Band to stretch your right arm upwards, and then come back to the starting position. After doing the exercise once, do it again on the other side.

 

  • Breathing: Breathe out as you lift up your glutes and stretch your arm upwards, and then breathe in as you let go.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.
  • 1
  • 2
  • 3
  • 4
  • 5
Vote
FITNESS

For shapely glutes, check out Domyos' visual training programme. Just what you need for a firm bum!

HAUT DE PAGE