Aylio Resistance Training Set Resistance Bands - Workout & Exercise Videos

Exercises using the Aylio Resistance Training Set

Arms Exercise #1 - Seated Tricep Extensions

Attach both sides of the resistance band to one handle. Secure the band to the door at shoulder height. Sit one to two feet from the door and hold your arm parallel to the floor. Push the handle until your arm is straight, then bring it back slowly until your arm hits a 90 degree angle.





Arms Exercise #2 - Tricep Extensions Using Resistance Tubes

Secure the resistance band to the top of the door. Get on your knees approximately two feet from the door. Keep your elbows locked at your sides. Lower the handles until your arms are almost straight, then slowly bring them back up.






Arms Exercise #3 - One Arm Leaning Bicep Curl

Step on the middle of the band with one foot. Lean your body slightly forward. Now with you elbow locked at your side, slowly raise the handle toward your shoulder. Do the same for the other arm.




Arms Exercise #4 - Reverse Bicep Curl with Elastic Bands

Step on the middle of the band with two feet. Lock your elbows to the side of your body with your hands holding the top of the handle, slowly raise the band toward your shoulders.




Arms Exercise #5 - Bicep Curls at home with Elastic Bands

For this exercise, step on the middle of the band with two feet. Keep your head straight and your back straight. Lock your elbows to the side of your body and slowly raise the handles to shoulder height.




Back Exercise #1 - Seated Row with Exercise Tubes

Secure the resistance band to the door at knee height. Sit 3 to 4 feet from the door with your legs crossed. Keep your back straight, head straight, and chest up. Start with your arms parallel to the floor and pull back slowly.





Back Exercise #2 - Floor Pullover with Resistance Tubes

Secure the band to the door at knee height. Lay flat on your back 2 to 3 feet from the door. With your arms approximately a foot apart, bring the handles down toward your waist.




Back Exercise #3 - Seated Lat Pulldowns

Secure the band at the top of the door using the door strap. Sit one to two feet from the door with your legs crossed. Make sure to keep your back straight as you pull the handles down.




Chest Exercise #1 - Alternating Chest Press Using Bands

For this exercise, secure the bands at the top of the door using the door strap. Stand approximately three feet from the door. Bend forward slightly while keeping your back straight. With your elbows up, push one handle forward and then alternate arms. When pulling back, stop as your elbow alligns with your shoulders.




Chest Exercise #2 - Chest Press Using Resistance Bands

For this exercise, secure the bands to the door at shoulder height. Stand 3 to 4 feet from the door. Keep your back straight and head straight. With your arms parallel to the floor, push the handles in front of you body. On the way back, stop when you elbows align with your shoulders.




Chest Exercise #3 - Chest Fly Using Resistance Bands

For this exercise, secure the bands to the door at chest height. Place a chair or gym ball 3 to 4 feet from the door. Keep your back straight and face forward. Keep elbows at shoulder height as you bring the handles in front of your body.




Shoulder Exercise #1 - Lateral Raise

Step on the middle of the band with two feet. Keep your back straight and head straight. With your arms at your sides, raise them up until your elbows align with your shoulders.





Shoulder Exercise #2 - Rear Shoulder Pull

Secure the band to the door at shoulder height. Stand 3 to 4 feet from the door, then pull back until your elbows align with your




Shoulder Exercise #3 - Shoulder Raise Using Exercise Tubes

Step on the resistance band with two feet. With your knees bent and your arms straight, raise the handles until your arms are parallel with the floor.




Leg Exercise #1 - Hamstring Curls at Home with Aylio Bands

For this exercise, attach ankle straps and secure the band to the bottom of the door. Lay on your stomach 3 to 4 feet from the door. Keep your back flat and simply curl your legs back.




Leg Exercise #2 - Lunge ( works the thighs )

For this exercise, step on the band with one foot and raise the handles to shoulder height. Keep your head and back straight. Bring your body down until your knee lightly taps the floor.




Leg Exercise #3 - Hip Extension ( works the buttocks )

For this exercise, secure the resistance band to the door slightly below knee level and attach both sides of the band to one ankle strap. While holding on to a chair for stability, push one leg back until it is slightly behind your body. When you are done with the set, do the same for the next leg.




Leg Exercise #4 - Hip Flex Using Resistance Bands

For this exercise, secure the resistance band to the bottom of the door using the door strap. Keep your back straight and head straight. To keep yourself stable, hold on to the bottom of the chair. Have your knees bent at a 90 degree angle and raise one leg at a time.




Stomach Exercise #1 - Kneeling Ab Crunch

For this exercise, secure the bands to the top of the door using the door strap. Keep the handles to your forehead and crunch down until your elbows lightly tap the floor.




Stomach Exercise #2 - Ab Twist ( works the obliques )

Secure the band to the door at knee height. Keep your back straight and your head straight. Hold the handle tight against your chest and twist your body away from the door. Turn your head with your body. When performing this exercise, make sure you are actually twisting your abs and not just your shoulders.