Band Pull-Down

Grab the lower loops of the hanging bands with each hand and step backward 2–4 feet from the point at which the bands are attached; the bands should have enough tension to straighten out but not be fully stretched. Facing the bands attachment points, rotate your hands so your palms face down, and close your grip around the bands.your feet should be slightly wider than shoulder-width apart and both knees should be bent slightly so you can bend at the waist and lean forward to place your weight on the balls of both feet.This is your starting position.

With your elbows straight but not locked, pull the bands in an arc down toward the floor and continue the motion until your arms are behind your body as far as your range of motion or the bands tension will allow. Engage your core to prevent your body from twisting as you stretch the band in a semicircle. Hold the band in the fully stretched position for 3–5 seconds, then slowly return to starting position.

Band Squat & Press

Place an exercise band on the ground and place the center of both feet on the band about shoulder-width apart, toes pointed slightly outward. Squat down and grab the upper loop with both hands using an overhand grip. Stretch the band by bending your elbows and raising the backs of both hands up toward your shoulders while maintaining the squatting position. Your elbows should be at your sides and your thighs should be parallel to the ground. This is the starting position.

Pushing from your heels, straighten your legs, press your hips forward, and stretch the band up by extending your arms directly overhead. Don’t lock your knees or elbows.

Push your hips back slightly as if you were sitting down, bend your knees, and drop into a squat position; bend your elbows and bring them back to your side and return your hands to shoulder height, still gripping the band. That’s 1 rep.

Band Squat and Rows

Standing erect while facing the mounting point, hold the band in both hands with your arms straight out in front of you at chest height and take 2–3 steps backward to take up any slack in the band.you should look like a water skier holding a tow rope; that’s the appropriate starting position for this exercise.

With your arms straight out in front of you and both hands grasping the band approximately 8 inches apart with your palms facing the floor, bend your knees and sit back slightly as you lower yourself into a bodyweight squat (page 117). When your thighs are parallel to the floor, engage your core and pull your hands toward your chest while keeping your elbows tight to your sides. Stop when your hands reach your chest and hold that position for 3–5 seconds. Slowly and carefully extend your arms straight out until your elbows are straightened but not locked, then push straight up through your heels back to a standing position.

Band Twist

Kneeling on one knee with your other foot flat on the ground and knee bent, keep your back and pelvis straight, shoulders and head high. Grasp the exercise band with arms extended directly in front of your chest and elbows straight but not locked.

Exhale and contract your abdominals as if you were about to receive a punch in the gut and use your obliques to rotate your torso 90º in relation to your hips keeping your arms straight and holding onto the exercise band for resistance. Hold this position for 3-5 seconds, inhale and return to starting position. That’s one rep, repeat on the other side. Be sure to keep your back straight, do not lean forward or backwards or arch your spine during the movement. Keep your hands directly in-line with your sternum and focus on stretching the band with your obliques, not your arms. Finally, your hips should remain in place throughout the entire movement and not rotate with your body. Remember to swap legs between sets.

Basic Jump

Starting Position: Stand erect with your feet approximately shoulder-width apart knees slightly bent and arms extended at your sides. Throughout the movement your weight should be distributed evenly on the balls of both feet. Grip the jump rope handles with each hand by using a classic grip. Extend the apex of the jump rope loop on the ground behind your feet.

1. Begin by rotating your wrists in a counter-clockwise motion to swing the rope overhead. The first movement from a dead stop will require more arm and shoulder movement, as you progress on subsequent jumps, your arms should remain in a semi-static downward position by each side of your body and your hands rotating counter-clockwise in small arcs.

2. As the apex of the rope’s loop approaches the ground in front of your body and is six inches away from your toes jump straight up approximately four to six inches off the floor with both feet as the rope passes underneath.

3. Land on the balls of both feet and bend your knees slightly to cushion the impact while continuing to rotate your wrists and swing the rope in an arc from back to front.

Bear Crawl

Although your butt’s higher off the ground than using an Army Crawl, the Bear Crawl is effective to rapidly move under waist-high objects and is a pretty darn good full-body and core workout.

Start on your hands and knees, lift your hips up to place your toes on the ground, and extend your right arm to reach forward with your right hand and place it on the ground; simultaneously bend your left knee and rotate your left hip to bring your left knee close to your left elbow. Repeat with the opposite arm and hand to continue to move forward.

Bell Jump

Stand erect with your feet approximately shoulder-width apart knees slightly bent and arms extended at your sides. Throughout the movement your weight should be distributed evenly on the balls of both feet. Grip the jump rope handles with each hand by using a classic grip. Extend the apex of the jump rope loop on the ground behind your feet.

1. Begin by rotating your wrists in a counter-clockwise motion to swing the rope overhead. The first movement from a dead stop will require more arm and shoulder movement, as you progress on subsequent jumps, your arms should remain in a semi-static downward position by each side of your body and your hands rotating counter-clockwise in small arcs.

2. As the apex of the rope’s loop approaches the ground in front of your body and is six inches away from your toes jump forward approximately two to six inches (farther is harder) from your starting point with both feet as the rope passes underneath.

3. Land on the balls of both feet and bend your knees slightly to cushion the impact while continuing to rotate your wrists and swing the rope in an arc from back to front.

4. As the apex of the rope’s loop approaches the ground in front of your body and is six inches away from your toes jump backwards approximately two to six inches (farther is harder) returning to your starting point as the rope passes underneath.

Bench Dips

A great way to build triceps and chest strength, bench dips are also pretty convenient to do just about anywhere.

Sit on the very edge of a stable bench that can support your weight and place your palms next to your hips and grip the edge of the bench. Raise your butt off the bench and walk your feet out in front of you. Keep your legs straight and bend at your waist a little wider than 90 degrees. This is the starting position.

Inhale, bend your elbows, and slowly lower your butt down toward the floor, stopping when your upper arms are at a 90-degree angle in relation to your lower arms.

Exhale and extend your arms until they’re straight, pressing your body weight up with the muscles of your upper arms. That’s 1 rep.

Bicycle Brick

A bike ride followed immediately by a workout of another discipline

Bicycle Crunch

I vaguely remember these from soccer practice in junior high, I sure wished I payed attention back then. This move starts like so many other abs exercises; lying flat on your back. Hand position has changed over the years - no one recommends locking your hands behind your head for all the neck and upper back strain it causes - now, the hand position of choice is to touch your temples on both sides of your head with your index fingers... there's nothing to grab onto there. I do remember a gym teacher once telling us to "grab our ears" for sit-ups and boy, does that sound like a really bad idea. Extend your legs and raise your feet 6 inches off the floor while simultaneously contracting your rectus abdominus and lifting your upper back and shoulders off the floor. In one movement, bend your left knee and raise your left leg so that the thigh and shin are at 90º while rotating your torso using your oblique muscles so that your right elbow touches the inside your left knee. Rotate your torso back and lower your upper body down towards the floor stopping before your shoulders touch. Extend your left knee and return your foot to the starting position 6 inches off the floor and bend your right leg to 90º, contract your abs, rotate and touch your left elbow to the inside of your right knee. Return to starting position, that counts as 2 reps.