FREE Exercise Guides


Follow the links below to create your personal Super Exercise Bands workout routine and fitness goals:

The Super Exercise Band 12 Minute Total Body Circuit

Never enough spare time? Watch our 12 minute total workout video Click Here


 The Super Exercise Band Road Warrior Circuit

Always on the run? Watch our traveler total body workout video: Click Here


The Super Exercise Band Portable Gym 12 minute Fat burner circuit

This one will get the whole body working for maximum fat burn. Download the workout notes Here or Watch the video Here


Spark People website is a wonderful resource with no added baggage, no need to sign up. But membership is totally free and you don’t have to join to view the videos.
It offers fun resistance band workout videos, online food tracker, personalized meal plans, customized fitness planner, Spark Points motivation program, articles, yummy recipes, weight loss tips, and much more! Click Here
Super Exercise Bands Anywhere – Anytime TRAVEL workout

Download the workout guide Here or Watch our video Click Here


5 Minute Stress Relievers and Fitness Booster Ideas For the Office or Even Between TV shows. Keep Your Body Active and Your Mind Sharp!

Cubical, computers & TVs can cause a sedentary lifestyle…..it can suck energy and vitality right out of you. However, you can use your workspace or living room to put the zing in your step and be more productive and alert than ever.

Of course, the most effective way to combat fatigue is with a dose of complete stretching, deep breathing, and good posture. There are plenty of stress and vitality boosters all around you. You don’t have run to the gym. In fact, there are lots of ways you can reduce stress and increase energy within 100 feet of your desk or heaven forbid, the TV.
For starters, we suggest at least five minutes of mental or physical activity for every hour you spend at the computer. People who sit at desks, computers or TV’s for hours on end are most prone to dwindling alertness and productivity.
Download the Stress Reliever notes here


15 minute Desk Warrior Workout

The easiest, most effective desk workout you can do: Download the workout notes here

Calf Raises 15 reps

Stand tall with feet wider than the hips and toes turned outward. Hold onto the wall for support if need be. Raise your heels up away from the floor and slowly lower them back down.
Exhale as you lift your heels and inhale as you lower down.
Want more resistance? Wrap a band around each hand and pull tight on band ends between your hands to work the biceps while doing the calf raises.

Wall Pushups 15 reps

Place your toes 2-3 feet away from the wall and you hands shoulder-width on the wall in front of you. Keeping the body in a straight line, bend the elbows to lower your body towards the wall and extend them to push back up.  Keep abs engaged and the body straight—don’t lean forward with just your chest.  Exhale as you push back up and inhale as you lower towards the wall.  Want more resistance? Wrap a band accross your back just below your lower shoulders and secure the band ends in your hands, then do the wall pushups.

Close-Arm Wall Pushups 15 reps

Place your toes 2-3 feet away from the wall and your hands close together in a triangle shape (thumbs and pointer fingers together). Keeping your body in a straight line, bend the elbows to lower your body towards the wall, and then extend them to push back up.  Keep abs engaged and the body straight….don’t lean forward with only your chest.  Exhale as you push back up and inhale as you lower towards the wall.

Triceps Dips with Chair 15 reps

Sit at the edge of a sturdy chair and take an overhand grip of the chair’s edge, straightening the arms and lifting your body off the chair and placing the feet flat on the ground. Bend the elbows to lower your body down towards the floor and straighten the arms to come back up.  Point your elbows back behind you….not out to the side. Want more burn? Straighten the legs more (placing your feet further away from the chair).  Exhale as you straighten the arms and push up. Then inhale as you bend the arms and lower down.


Seated Hip Flexor & Extension 15 reps

Sit tall on your chair, feet flat on the floor, hands grasping the sides of the chair, facing forward. Lift your right knee up (so your thigh is raised off of the chair) and extend your leg, toes pointing towards the ceiling. Bend at the knee and lower the thigh back down to complete one rep.Exhale as you lift and extend your leg and inhale as you bend and lower your leg.Repeat all reps on the right leg and then do same exercise reps on your left side.

Seated Knee Lifts 15 reps

Sit at the front edge of your chair, hands grasping the sides of the chair. Keeping your spine straight, lean back until you feel your abs engage. Keeping the knees bent and legs together, lift your knees up towards your chest and slowly lower them back down.Make sure you’re not leaning into your chair back. Keep your abs pulled in tight and your torso still.Exhale as you lift the legs up and inhale as you lower them down.

Seated Side Bends 12 reps

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and place your hands next to your ears, elbows bent. Moving from the waist, bend down to the right, bring it back up, and then bend down to the left, focusing on the obliques on the sides of the waist.  Keep your head and neck in line with the spine.  Exhale as you sit back up and inhale as you bend to the side.  Want more resistance? Wrap a band around each hand and pull tight on band ends between your hands, then do the seated side bends.


Shoulder Roll Stretch 4 reps

Sit tall on your chair, feet flat on the floor, without leaning back into your chair. Engage the abs and roll (circle) your shoulders forward.  Breathe deeply.  Repeat shoulder circles in opposite direction (rolling shoulders back) before moving to next stretch. 

Shoulder Stretch Hold for 10-30 seconds 

Sit tall on your chair, feet flat on the floor, without leaning back into your chair. Engage the abs and bring your left arm across your chest, holding it below the elbow. Keep the shoulders relaxed down and away from your ears. Breathe deeply. Repeat on opposite side.

Overhead Triceps Stretch Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and bring your left arm overhead, placing the palm on the center of your back and supporting the elbow in your right hand.  Breathe deeply. Repeat on opposite side.

Upper Back Stretch Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and extend your arms up toward the ceiling. As you squeeze your shoulder blades together, pull the elbows down and back.  Hold the stretch and breathe deeply. Repeat one more time.

Neck & Chest Stretch Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Lace your fingers behind your back, straightening the arms the best you can and opening up the chest. Relax your chin down towards your chest.  Breathe deeply.

Spine Stretch Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, no leaning into the chair back. Lace your fingers in front of you, scoop your abs in and round your spine back, keeping the shoulders relaxed down.  Breathe deeply.


Neck Stretches Hold each for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Relax your chin down towards your chest and hold.  Lift chin up towards ceiling and hold.  Bring head forward and tilt right ear towards right shoulder and hold.  Bring head up and tilt to the opposite (left) side and hold.  Breathe deeply.