This series of exercise features the Spri bands that you can purchase in the on-line catalog. An effective piece of exercise equipment for home use on the road or in the gym. Please e-mail me and let me know what exercise questions you have or what exercises you would like to see. Thank you!

Lunges using the step: Place your palms flat on the platform of the step and step your legs straight back, with your back flat and elbows straight. Bring one leg in at a time as closely to the step as you can, then step back and switch legs. Repeat repetitions 10-20 times doing 2-3 sets. This exercise is a cardio exercise, working your glutes, abs, back, shoulders for stabilization, and legs.
Bicep curls using Spri band and step: Featured here is Arisa - one of my wonderful instructors. You can do this exercise with or without the step. Using the step adds more challenge to your workout. Place the Spri band under the arch of the foot on the step. If you are not using a step, place the Spri band under the arch of the foot that is forward in lunge position. Standing tall, with your right foot about 2-3 feet apart. Arms by your side, palms to the ceiling, lift your hands upward into a bicep curl as you move into a lunge position. As you lunge into a lunge position, make sure the forward knee is above your ankle, and not moving beyond your ankle, staying in a 90-degree angle. You want to drop straight down, moving with control, abs tight, shoulders back, and chest up. When you come out of a lunge, your arms come back down by your sides. Repeat this exercise 10 times and then switch legs, doing 3 sets on each side. If you are using a step, make sure your back leg is far enough back so when you come down into a lunge you won't be leaning into the leg on the step. Make sure your back heel is up in either lunge you choose to do. Working legs, butt, and biceps.
Upright rows, using Spri bands: You can use the step as is shown in the picture or you can place your feet on the floor. If you are not using the step, you want to stagger your feet, with one leg forward as shown, with the forward leg bent with the knee over ankle. The back leg should be straight with the heel down. Back leg is placed far enough back that your back is flat and you feel supported. Start with your right leg forward with band under the arch of the right foot. Right arm resting on the right thigh, left leg is back, and left arm will be the starting arm to workout. Make sure you have the excess band in your right hand and keep the left hand with just enough of the band to give you a challenging amount of resistance. When you pull the left arm upwards, think about your arm going for the ride and your left shoulder blade actually moving to the mid line of your back. As your shoulder blade moves towards the middle of your back, that motion will pull your arm upwards. Do 3 sets of 10 on each arm. Working rhomboids muscles in back, known as postural muscles and biceps secondary.
Rotating push-ups off the step or on the floor: Featuring Arisa once again! This is a very challenging exercise, only for those who can do a full leg push-up. Not recommended for anyone who does bent knee push-ups. Once you are in push-up position, lift your left arm straight up reaching for the ceiling rotating your body open, with left leg moving at the same time. Hold your abs tight, shoulders away from your ears, keeping hips and knees in alignment. Hold the pose for 3 breaths, and then come back to push up position on the step or floor and repeat on the other side. Do 2-3 repetitions each side. Increase your repetitions and sets, as you get stronger. This exercise works balance, back, abs, shoulders, and legs. Great all over exercise!