Session Focus
- Upper Body 90%
- Lower Body 10%
- Core 20%
This quick routine will get you started with using stretch cords!
Choose your level
Not sure which to choose? Check out our Training Plan section
Level 1 (24 minutes)
3 x 30 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 24 minutes total)
Level 2 (28 minutes)
3 x 45 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 28 minutes total)
Level 3 (30 minutes)
3 x 60 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 30 minutes total)
Get Started…
1. Bicep Curl
• Stand tall with shoulders back
• Elbows by side
• Pull up to shoulders
2. Tricep Extension
• Stand tall
• Elbow pointing up
• Push until fully extended
3. Standing Row
• Stand upright with shoulders back
• Start arms extended in front
• Pull arms back to armpits
4. Chest Press
• Stand upright in ‘press up position’
• Start with hands by your shoulders
• Push until fully extended
5. Swim Pull
• Lean over in a swim position
• Aim to keep elbows high
• Push through to hip
6. Shoulder Fly
• Stand tall with shoulders back
• Feet standing on the cord
• Pull up until level with shoulders
