countless movements

for a total-body workout

25 lb 30 lb 40 lb

5 lb 10 lb 15 lb 20 lb

bands

GettinG startedThe following exercises provide a total body workout to strengthen and tone your upper body, lower body and core. Familiarize yourself with these exercises and incorporate them into a pre-existing workout regimen, or see the reverse side of this chart for an example of how to use the Perfect BANDS® in a total body circuit.

ADDING INTENSITYEach band has a different level of resistance. Combine the bands to create the level of resistance that is right for you. Combine them all for up to 145 lb.

Combine bands to customize the resistance level that is right for you

bands attaCh anywhere to door frames, hands, feet and many stationary

items for ultimate versatility

Tubing contains natural rubber lATEx which may cause serious life threatening allergic reactions. Tubing contains natural rubber latex which may cause allergic reactions, such as mild itching, skin redness or hives. The allergic reactions may also be life threatening, such as anaphylactic shock, which can cause a drop in blood pressure, diffi-culty breathing, blueness of your skin, or even loss of consciousness. Seek medical attention immedi-ately if you think you are experiencing any reaction to the latex.Refer to your User Guide for additional safety in-structions.CoNSulT your physician before starting this or any other exercise program. Fitness training can result in serious injury or death. Risk of injury can be lessened when safe technique and common sense are practiced. Failure to read and follow the safety instructions stated in the User Guide and on this Workout Chart may result in serious injury or death. oNlY pErform ThE ExErCISES ShowN oN ThE workouT ChArT. Performing exercises or move-ments not specifically shown may overstretch the bands. Do NoT stretch bands more than two times band length. Overstretching the bands can cause the band/s to separate from the cloth loops, resulting in serious injury to your eyes and/or other body parts. Do NoT use the bands if your hands are wet or greasy. When using the handle/s, follow the di-

rections carefully for attaching the handle/s to band/s. Securely grip the handle/s to prevent them from slipping out of your hand. Losing your grip can cause bands to snap. If you plan to anchor the bands to a stationary object (including using the door anchor), follow the directions carefully (found on the back of the product packaging/box). Test before using by pulling on the handles (not to exceed 2 times band length) to make sure that the stationary object can support your weight and that the band is securely attached to the stationary ob-ject (and door anchor when using it). Keep bands out of reach of children – they are not a toy. Do NoT permit children in exercise area when using bands.Keep bands away from sunlight, direct heat sourc-es, dampness, grease and sharp objects that may result in cuts or punctures. Closely examine the bands for nicks, tears, punctures and other flaws. If you find any flaws, Do NoT use the bands.Do not use the equipment in any manner that may cause it to snap towards the body and cause inju-ries to you or others. Because the bands have elas-tic properties, the bands may snap toward you if they break during use or if they are released while under stress. This can result in serious injury to your eyes and other body parts. It is extremely important that you use smooth, controlled move-ments and never release the bands while they are under stress.

FaiLUre to read and FoLLow the saFety instrUCtions stated in the User GUide and on this worKoUt Chart may resULt in serioUs inJUry, LiFe threateninG aLLerGies or death.

warninG

©2013 Implus Footcare, LLC. Perfect Fitness® is a registered trademark of Implus Footcare, LLC. 12.12

bands

SETUP

Stand and loop band under both feet. Ex-tend arms long, palms facing up. Draw elbows into rib cage. Keep them in line with body.

moVEmENT Hinge elbow and pull handles up toward shoulders. Squeeze at top, then lower to start.

TIpKeep elbows close to sides of rib cage.

SETupPlace door anchor at shoulder height and loop band/s through anchor. Face away from the door and walk forward until resistance is felt. Hold bands above head, next to ears.

moVEmENTExtend arms over head straight in front of body. Return to start position.

TIpKeep wrists flat throughout movement.

SETupLoop band/s under balls of both feet. Grasp one handle in each hand, knuckles pointed toward the ground.

moVEmENTSlowly bend elbows and raise arms up towards chest height. Return to start position.

TIpKeep back straight, hips tucked and abs engaged

SETupStand in staggered stance, band looped under front foot. Grasp handle with oppo-site hand. Bend over and draw elbow back, so hand is next to hip. Palm faces body.

moVEmENTHinge at elbow as you press handle back to straighten out arm. Return to start position.

TIpKeep elbow in fixed position to isolate tricep muscles.

Option: rotate handle 90 degrees so palm faces up when arm is straight.

BICEP CURL (UPPER BODy)

TRICEP EXTENSION (UPPER BODy) UPRIGHT ROW (UPPER BODy)

TRICEP KICKBACK (UPPER BODy)

Perfect. Fitness® develops innovative fitness

solutions that maximize muscle engagement and biomechanical efficiency. Our products use simple, natural movements and

back-to-basics principles to enable almost anyone to unlock their body’s

potential.

Visit www.Perfectonline.com to learn more.

bands

SETupLoop band/s under both feet with feet shoulder width apart. Grasp one handle in each hand with palms facing out, bend elbows and bring handles up to shoulder level.

moVEmENTBend knees and lower hips, keeping weight in your heels. Return to start po-sition

TIp

Keep core stable by pulling belly button toward spine

SETupLoop band under both feet in a narrow stance. Grasp handles and stand tall with shoulders back.

moVEmENTStep one foot to the side, away from first foot. Once traveling leg lands, bring trail-

ing foot to meet it. Repeat or alternate di-rection for each repetition.

TIpFocus on squeezing abductors (outer thighs) to isolate muscle group.

SETupPlace door anchor at top of door and loop band/s through anchor. Face away from door and walk until resistance is felt. Hold hands in front of shoulders, knuck-les facing out and elbows next to rib cage.

moVEmENTWith feet shoulder width apart and knees bent, slowly crunch down. Pull belly button in towards spine. Return to start position.

TIpKeep back straight with hips tucked.

SETupIn a hip width stance, loop band under balls of both feet. Make sure band is wrapped around outside of feet. Grasp one handle in each hand, bend elbows and bring handles up to chest level.

moVEmENTSqueeze calves and push up onto balls of feet. Lower down to start position.

TIp

Keep legs straight.

SETupStand in staggered stance, band looped under front foot. Bend elbows and bring handles in front of shoulders, palms facing each other. Take a long stride backward with free foot and plant ball of foot on ground.

moVEmENTLower knees so front leg forms a 90 de-gree angle. Push back up to start position. Switch and repeat for other leg.

TIpKeep abs engaged and handles station-ary. Knee of front leg should not extend past toes.

SQUAT (LOWER BODy)

SIDE SHUFFLE (LOWER BODy) STANDING CRUNCH (CORE)

CALF RAISE (LOWER BODy) LUNGE (LOWER BODy)

Perfect. Fitness® develops innovative fitness solutions that maximize muscle engagement and biomechanical efficiency. Our products use simple, natural movements and back-to-basics principles to enable almost anyone to unlock their body’s potential.

Visit www.Perfectonline.com to learn more.

bands

SETupPlace door anchor at shoulder height and loop band through anchor (use loop tech-nique as shown on reverse side of this chart). Face away from door and walk for-ward until resistance is felt. Hold hands in front of shoulders, knuckles facing out.

moVEmENTPush handles forward, extending arms straight in front of body. Return to start position.

TIpKeep wrists firm throughout movement.

SETupPlace door anchor at shoulder height and loop band through anchor. Back up, fac-ing door, until arms extend straight in front of body.

moVEmENTSqueeze shoulder blades and pull han-dles back and wide until handles are in line with body. Slowly return to start.

TIpKeep arms slightly bent as you pull the handles back.

SETupStand in staggered stance, band looped under front foot. Grasp handles, palms facing down. Arms hang below shoulders.

moVEmENTLift arms forward and up, raise handles to shoulder height. Lower and repeat.

TIp Keep wrists and elbows firm throughout movement.

SETupPlace door anchor at chest height and loop band/s through anchor. Back up facing door until arms extend straight in front of body.

moVEmENTBend elbows and squeeze shoulder blades together as you row arms back to chest. Slowly return to start position.

TIpKeep wrists flat throughout the move-ment.

SETupPlace door anchor at shoulder height and loop band through anchor. With your back facing the door, pull handles back and wide until handles are in line with body.

moVEmENTExtend arms straight in front of body.Slowly return to start.

TIpKeep arms slightly bent as you pull the handles back.

CHEST PRESS (UPPER BODy)

REAR FLY (UPPER BODy) FRONT RAISE (UPPER BODy)

STANDING ROW (UPPER BODy) FLY (UPPER BODy)

Perfect. Fitness® develops innovative fitness solutions that maximize muscle engagement and biomechanical efficiency. Our products use simple, natural movements and back-to-basics principles to enable almost anyone to unlock their body’s potential.

Visit www.Perfectonline.com to learn more.

Bicep Curl Bicep CurlTricep Kickback Upright Row

Upright Row

Tricep Kickback

bands21-day total body superset workout

instrUCtions: Follow the workout listed for each day of the week. Perform each Superset for indicated number of sets, taking a 30-60 second rest in between each set, before continuing on to next exercise. We recommend warming up before performing any workout. For a balanced training regimen, be sure to integrate this total body resistance training, as well as cardiovascular and flexibility sessions into your workouts.

workout chart

week 12 Sets

6-8 RepsworkouT A

Arms/ShouldersworkouT B

Legs/CoreworkouT CChest/Back

workouT AArms/Shoulders

workouT BLegs/Core

workouT CChest/Back

rEST

week 22 Sets

10-12 RepsworkouT A

Arms/ShouldersworkouT B

Legs/CoreworkouT CChest/Back

workouT AArms/Shoulders

workouT BLegs/Core

workouT CChest/Back

rEST

week 33 Sets

8-12 RepsworkouT A

Arms/ShouldersworkouT B

Legs/CoreworkouT CChest/Back

workouT AArms/Shoulders

workouT BLegs/Core

workouT CChest/Back

rEST

SETS/REPS PER EXCERCISE

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

workout a (ARMS + SHOULDERS)

workout b (CHEST + BACK)

workout c (LEGS + CORE)

Chest Press Standing Row Fly Rear Fly

Squat Calf Raise Lunge Side Shuffle Standing Crunch

1Chest

Press

Start here

Rest 1 minute after each move

Repeat Circuit 1-3 times

2Standing

Row

3Tricep

Kickback

6Lunge

4Standing

Crunch

5Upright

Row

bands

quick-start circuit

To incorporate the Perfect Bands into your existing workout program or for a quick workout, you can perform the following Quick-Start Circuit.

Perform each exercise as recommended in the progression (follow the arrows). After you complete each exercise, rest for 30-60 seconds. Re-peat the circuit 1-3 times. Note: The full body circuit below calls for very short rest periods between moves to keep your heart rate in an aerobic state for the entire workout.

CirCUit a

1 Chest Press

2 standing row

3 tricep Kickback

4 standing Crunch

5 Upright row

6 Lunge

CirCUit b

1 Upright row

2 tricep Kickback

3 bicep Curl

4 squat

5 Chest Press

6 standing Crunch

CirCUit C

1 Chest Press

2 standing row

3 standing Crunch

4 tricep extention

5 bicep Curl

6 Lunge

total–body circuit workouts

CIRCUIT A SHOWN. Alternate with Circuit B and C. Perform circuit 2–3 times per week with 24 hours of rest between workouts.