Z E N B A N D S W O R KO U T G U I D E

ZENBANDS
W O R KO U T G U I D E
 Z E N B A N D S W O R KO U T G U I D E
2

Z E N B A N D S W O R KO U T G U I D E
DISCLAIMER

The contents of this book have been prepared with

the utmost care. However, we cannot guarantee the
accuracy, completeness and overall up-to-dateness
of the contents. They reflect the personal opinion and
experience of the author. Therefore, the author accepts
no legal responsibility or liability for any damage caused
by possible errors or counterproductive exercises
performed by the reader.

This book is a guide to possible strategies for success

and not a guarantee of success. The author therefore
accepts no responsibility for the non-achievement of
the goals described in the book. This book contains
links to external websites of third parties, over whose
content we have no influence. Therefore, we cannot
assume any liability for this external content. The
provider or operator of the contents is responsible for
the linked pages at all times. The linked pages were
checked for possible legal violations at the time of
linking. Illegal contents were not found at the time
of linking. However, permanent surveillance of the
contents of the linked pages is not reasonable without
concrete evidence of a violation of the law. If we
become aware of any infringements of the law, we will
remove such links immediately.
Z E N B A N D S W O R KO U T G U I D E
TA B L E O F C O N T E N T S

5 B E F O R E Y O U S TA R T T R A I N I N G

9 WA R M-U P

12 CHEST & SHOULDERS

15 B E L LY

16 BACK

18 LEGS & BUT TOCKS

20 BICEPS

21 TRICEPS

22 COOLDOWN
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4

Z E N B A N D S W O R KO U T G U I D E
4 INTRODUCTION

In this workout guide, you will learn how to train your

entire body effectively with the help of ZenBands.
Whether you want to build muscle, tone your body, or
improve your flexibility and coordination, the ZenBands
offer a variety of possibilities for all training goals.

You can take these resistance bands with you almost

anywhere and train completely independent of time
and place. The ZenBands are suitable for beginners,
experienced users, and professionals alike. The five
different colours and resistances allow you to train
according to your individual needs.

For an effective workout without weights, we have put

together numerous exercises for you, including warm-
up and cooldown, and exercises for all muscle groups. In
this guide, you will also find instructions for the correct
mounting of door anchors, handles, and foot straps.

Have fun!
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5 B E F O R E Y O U S TA R T T R A I N I N G

In addition to 5 ZenBands with different strength

levels, you receive the following accessories:

• 1 door anchor

• 2 handles

• 2 footstraps

• 1 carrying bag

5 different intensity levels

Within this product, you receive five ZenBands, each

with a different strength level. Each band differs in its
resistance, i.e. the force you have to exert to stretch
the band. This means you can choose the ZenBands
individually and combine them with each other.

Remember this: the darker the band, the stronger the

resistance. While the lightest band has the lightest
resistance (2.3 kg), the darkest band is the hardest to
pull (11.4 kg). This gradation allows you to distinguish all
resistance levels at first glance and to choose the right
band for you (you can also find the information directly
on the resistance band itself).

Please adhere to the maximum load capacity of the

respective band, as you could otherwise damage your
training equipment.
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6 B E F O R E Y O U S TA R T T R A I N I N G

What level should I choose?

You can tell what resistance level the band has by its
colour. Before you start with the actual training, try
out each of the bands. You may need to use different
bands for different exercises.

If you have little training experience, choose a lower

level at the beginning so that you can perform the
exercises correctly. Technique comes before weight!

How often should I repeat the exercises?

The number of repetitions depends on the intensity

level of the ZenBands chosen. If you choose a low
strength band, you may need to do 20 repetitions
or even more. When using a strong band, you will
need significantly fewer repetitions. The important
thing is that the last two to three reps within a set are
supposed to be very strenuous for you!

With regular training, your performance will improve,

so you can increase the number of repetitions or
start using a stronger band. You can also combine
several bands together. This way, the strength of
the respective bands are added together. This gives
you more than 30 new ways to train with higher
resistances.

For some exercises, such as one-armed rowing, half

the length of the bands is sufficient. You can thread the
strap through the loop on the door anchor and attach
both carabiners to one handle. This method halves
the possible range of motion, but doubles the training
resistance.
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7 B E F O R E Y O U S TA R T T R A I N I N G

Handles

All ZenBands have a carabiner at each end. This is used

to attach accessories such as foot straps, handles, or
the door anchor. You can also use the carabiners to
attach your bands to a kettlebell or rowing machine,
for example, if you want to do a combined workout
with ZenBands and other equipment.

Unless otherwise stated, you should attach the handles

to the carabiners of the ZenBands. They make pulling
easier and provide you with a better grip, as the
handles are non-slip and ergonomic.

Footstraps

The padded foot straps are made so that you can

quickly and easily attach them to your feet or ankles
for the exercises. The foot straps are especially suita-
ble for an effective workout geared towards legs and
buttocks.

Door anchor & mounting to a door

The door anchor serves as a fastening option and pro-

vides the basis for a multitude of exercise variations. It
consists of two elements: a loop, to which your Zen-
Bands are attached, and a padded stopper that holds
the door anchor in place.
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8 B E F O R E Y O U S TA R T T R A I N I N G

Here’s how it works:

1. Mount the door anchor to the doorframe

Place the door anchor at any height on the edge of the

open door so that the stopper faces backwards and
the loop faces you. Then close the door to attach the
anchor. Make sure the door is completely closed and
the latch is snapped in. For safety, you can also lock the
door so that it cannot be opened by another person
accidentally during the workout.

2. Attach one or more resistance bands to the door anchor

If you only want to use one of the ZenBands, pass it

through the loop of the door anchor and hold the ends
together so that both halves of the band are the same
length. You can also hook one end of the ZenBands
into the loop of the door anchor. This is recommended,
for example, if you need more distance from the door,
more range of motion, or if you want to train with
several ZenBands at the same time.

3. Attach the handle or footstrap

You can now easily hook the handles or straps into the
carabiner of the ZenBands.
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9 WA R M -U P

Jumping jacks 30-50

Jumping jack exercise seconds

Knee lifts 30-50

Fast knee lifting seconds
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10 WA R M-U P

Walking forward 5-10

Walk in push-up position repeats

Squat & reach 5

Knee bends with arm stretches repeats on each side
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11 WA R M-U P

Shoulder rotation
Shoulder rotation exercise

Arm circles
Arm circling exercise
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12 CHEST & SHOULDERS

Chest press
Chest press exercise

• Attach the door anchor to the

door at chest level and the
handles to the band.

• Grab the handles, stand with

your back to the door, and
lunge forward.

• Push the handles forward and

bring them together at shoul-
der level.

• Hold this position briefly, then

slowly return to the starting
position.

Crossover

• Attach the door anchor to the

top of the door and the hand-
les to the band.

• Grab the handles, stand with

your back to the door, and take
a short lunge.

• Bend the upper body for-

ward, while keeping the back
straight.

• With arms slightly bent, push

handles down at an angle from
the chest.

• At the lowest point, bring your

arms together, hold this posi-
tion briefly, and slowly return
to the starting position.
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13 CHEST & SHOULDERS

Front raise
Frontal raising exercise

• Attach the handles to the band

adn stand hip-width apart in
the centre of the band.

• Slowly pull the handles from

the hips up to shoulder height
with the arms stretched out.

• Hold this position briefly, then

slowly return to the starting
position.

Lateral raise
Lateral raising exercise

• Attach the handles to the band

and stand hip-width apart in
the centre of the band.

• Hold the handles centrally in

front of the body. Raise your
straight arms sideways from
body to shoulder height.

• Hold this position briefly, then

slowly return to the starting
position.
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14 CHEST & SHOULDERS

Variation
Alternating frontal and lateral
raises

Shoulder press
Shoulder pressing exercise

• Attach the handles to the

ribbon. Divide the band in half
and step on it.

• Hold the handles at shoulder

height and extend both arms
upwards.

• Hold this position briefly, then

slowly return to the starting
position.
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15 CHEST & SHOULDERS

Variation
Shoulder press with squats

B E L LY Trunk rotation
Torso rotation exercise

• Attach the door anchor to

the door at chest height and
attach the handle to the end of
the band.

• Stand sideways to the door,

slightly bent, holding the hand-
le with both hands.

• Rotate extended arms from

one side to the other in a rot-
ating movement. Tighten the
abdomen.
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16 BACK

Sitting row
Rowing exercise

• Attach the door anchor to

the door at chest height and
attach the handle to the end of
the band.

• Sit on the floor or an exercise

mat.

• Grab the handles, stretching

your arms and bringing your
hands together.

• Slowly pull towards the chest

by making a rotating move-
ment with the forearms. Move
the elbows past the upper
body at an angle of about 90°.

• Hold this position briefly, then

slowly return to the starting
position.

You can also perform this

exercise while standing
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17 BACK

You can also perform this

exercise while standing

Reverse fly
Backwards flying exercise

• Attach the door anchor to the

door and the handles to the
band.

• Face the door, grasp the hand-

les, stand hip-width apart, and
bend knees slightly.

• Pull the arms outwards to

shoulder height, palms facing
back.

• Hold this position briefly, then

slowly return to the starting
position.
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18 LEGS & BUTTOCKS

Side-walk
Sidestep exercise

• Attach the handles to the

band.

• Grab the handles and stand

shoulder-width apart on the
band.

• Cross the handles and bend

the knees slightly, keeping the
buttocks far back, the back
straight, and ensure that the
knees do not go past the tips
of your feet.

• Walk 5 steps in a single direc-

tion at a time.

Hip abduction
Outer side standing

• Attach the handles to the

band.

• Grab the handles and stand

shoulder-width apart on the
band.

• Cross the handles and bend

the knees slightly.

• Move the legs alternately out-

wards, turning the tip of the
foot in slightly.
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19 LEGS & BUT TOCKS

Hip abduction
Outer side standing with
footstrap

• Attach the door anchor down

low on the door.

• Divide the band in half, pull it

through the door anchor, and
attach both carabiners to the
footstrap.

• Stand sideways to the door,

thread your foot into the strap,
and slowly stretch your leg to
the side.

• Hold this position briefly, then

slowly return to the starting
position.

Band leg adduction

Inside leg standing

• Attach the door anchor down

low on the door.

• Divide the band in half, pull it

through the door anchor, and
attach both carabiners to the
footstrap.

• Stand sideways to the door,

thread the foot into the strap,
and slowly pull the leg past the
standing leg to the side.

• Hold this position briefly, then

slowly return to the starting
position.
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20 LEGS & BUT TOCKS

Hamstrings

• Attach the door anchor down

low on the door.

• Divide the band in half, pull it

through the door anchor, and
attach both carabiners to the
footstrap.

• Face the door, thread your

foot into the strap, and stretch
the leg backwards.

• Hold this position briefly, then

slowly return to the starting
position.

BICEPS

Bicep curls

• Grab the handles and stand

shoulder-width apart on the
band.

• Extend the arms downwards

and slowly pull your forearms
up to your shoulders (elbows
remain close to the body).

• Hold this position briefly, then

slowly return to the starting
position.
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21 TRICEPS

Tricep push
Tricep exercise

• Attach the door anchor at

the top of the door and the
handles to the band.

• Stand with your back to the

door and step into a slight
lunge.

• Bring the handles behind your

head and slowly stretch the
arms forward. Keep elbows
close to head.

• Hold this position briefly, then

slowly return to the starting
position.
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22 COOLDOWN

Stretch for right/left side of the body Stretch for the legs

Stretch for the legs

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23 COOLDOWN

Stretch for the legs

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24 COOLDOWN

Stretch for the chest & shoulders

Stretch for the back

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25 COOLDOWN

Stretch for the biceps & triceps

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26

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D-22303 Hamburg
support@bamfitness.de

ZENBANDS
WORKOUT GUIDE