JSD04 Resistance Bands

Package Contents

• Resistance Bands x 5
• Door Anchor x 1
• Travel Pouch x 1
• Handles x 2
• Ankle Straps x 2
• User Manual x 1

Specifications

Safety Instructions

1. For your own safety, read the instruction manual before operating the resistance bands. Learning the product's application, limitations, and specific hazards will greatly minimize the possibility of accidents and injury. The company does not assume any risk of injury due to improper use as a result of not following the safety guidelines in the instruction manual.
2. Wear eye protection at all times while using resistance bands. Always use safety glasses. Everyday eyeglasses are NOT safety glasses. Use certified safety equipment.
3. Always check resistance bands before and after use. If any imperfections are found, discontinue use immediately and contact the manufacturer.
4. The company does not assume responsibility for misuse of resistance bands as stated in this manual.
5. Ankle strap is only intended for leg exercises. Ankle strap is not to be used in any other fashion than on ankle. Using the door anchor not as intended can cause physical harm and danger to user.
6. Keep the bands away from any person who is allergic to latex.
7. The resistance bands are not toys. Keep the bands away from children. Resistance bands are serious pieces of resistance training equipment; improper use of the bands can lead to serious injury.

WARNING—READ BEFORE USE

1. WARNING - DO NOT wrap your resistance bands around any part of your body including but not limited to neck, legs, wrists, waist, or any other part of your body. This may result in serious injury or death.
2. Consult your physician before beginning any regular exercise and for safety instructions.
3. Always examine your resistance bands and accessories for any defects, cracks, cuts, tears, or imperfections before use. If there are any imperfections, stop using bands immediately, and contact the manufacturer.
4. Never wrap your resistance bands around any objects including trees, poles, fences, chairs, vehicles, desks, and etc.
5. Do not use your resistance bands for any use other than exercise.
6. Do not overstretch your resistance bands.
7. Always exercise in a stable position. Do NOT rely on resistance bands to support body.
8. NEVER align stretch resistance bands with face or any sensitive parts of body.
9. When starting exercise, start slowly. Start with a light tension band and move slowly towards higher tension bands.
10. Use your resistance bands only as directed.
11. Children below the age of 18, use only under adult supervision.
12. The company assumes no liability for the accidents or damage that may occur with the use of its bands.

Warranty

The manufacturer strives to build its products with the highest attention to detail and craftsmanship. However, sometimes there are occurrences of a defect, so a ONE-year hassle-free warranty is offered on all devices. Please contact the manufacturer if you have any questions about its devices.

Door Anchor Placement

DOOR ANCHOR POSITION OPTIONS: Specific exercise requires different anchor positions.

Always position Door Anchor through the HINGE SIDE of the door.

NEVER position Door Anchor at the top, bottom or non-hinge side of the door.

Diagram Description: A diagram shows a door with three possible anchor positions indicated by red arrows and circles: Upper Door Anchor Position, Middle Door Anchor Position, and Lower Door Anchor Position. The hinges of the door are also labeled.

Door Anchor Installation

Diagram Description: A series of six diagrams illustrate the door anchor installation process.

Step 1: View from outside of the door, showing the wall, jamb, door, and hinge. The door anchor is shown positioned between the door and jamb on the hinge edge. A red arrow indicates to slide the door anchor between the door and jamb on the HINGE-EDGE of the door. A note states: "Loop must be on exercise side of the door."

Step 2: View from inside of the door, showing the door anchor secured. Text indicates: "Close, latch, and lock the door, securing Door Anchor in place. Make sure door is secure against wall."

Step 3: View from outside of the door, showing the door anchor stopper on the non-exercise side of the door. Text indicates: "The Door Anchor Stopper, on the non-exercise side of the door, holds and anchors the Door Anchor."

Step 4: View from inside of the door, showing the door anchor in place.

Step 5: View from outside of the door, showing the door anchor in place.

Step 6: View from inside of the door, showing the door anchor secured after the door is closed, latched, and locked.

Ankle Strap Using

1. Wrap ankle strap around your ankle, and only your ankle. Make sure the ankle strap is snug and the Velcro is connected securely before exercise.
2. Clip bands to the D-Ring and make sure the connection is secure before any exercise.
3. DO NOT use the ankle strap as an anchor point anywhere but your ankle. It should not be used to anchor the bands to doors, door knobs, banisters, trees, chairs etc. The ankle strap is intended to only be used on your ankle: DO NOT use on any other part of your body, including: arms, wrist, neck, and head.

Training Instructions

Check out the following quick start movements and full body workout to build muscles and blast fat.

1. STANDING CHEST PRESS (ANCHORED)

1. Insert anchor at midpoint of door.
2. Facing away from door; grab 1 handle in each hand.
3. Step away 1-2 feet; one foot behind the other in a staggered stance.
4. Raise bent elbows until hands are just below shoulder height, palms facing down.
5. Stand tall - core engaged.
6. Begin with a deep breath - exhale and press both arms forward until arms fully extend.
7. Inhale and return to start with control - elbows pulled back.
8. Repeat for desired number of reps.

Diagram Description: Two figures demonstrating the standing chest press exercise with resistance bands anchored to a door.

2. UPRIGHT ROW

1. Place middle of band underneath both feet, keeping your feet hip distance apart.
2. Cross the band in front of you and hold onto both handles. Stand tall and engage core.
3. To start, take a deep breath, then exhale and pull both elbows up until they are slightly above waist.
4. Inhale and slowly return to starting position.
5. Repeat for desired number of reps.

Diagram Description: Two figures demonstrating the upright row exercise with resistance bands.

3. LUNGE

1. Place R foot on midsection of band; 1 handle in each hand.
2. Lock elbows against rib cage, relax shoulders. Bring hands to shoulder level - palms facing forward.
3. Step back with L foot about 12" so that the L heel naturally lifts.
4. Stand tall - core engaged.
5. Begin with a deep breath and lower hips towards floor bending L knee until it's a few inches off floor. Avoid leaning forward.
6. Exhale and return to start, pressing the R heel into the floor as you rise.
7. Repeat for desired number of reps then switch sides.

Diagram Description: Two figures demonstrating the lunge exercise with resistance bands.

4. SHOULDER PRESS (ANCHORED)

1. Attach anchor at bottom of door.
2. Face away from door; grab 1 handle in each hand and raise to shoulder height - elbows pointing out to sides.
3. Step away 1-2 feet; one foot behind the other in a staggered stance.
4. Stand with torso slightly forward - core engaged.
5. Begin with a deep breath - exhale and raise both hands upwards.
6. Inhale and return to start with control.
7. Repeat for desired number of reps.

Diagram Description: Two figures demonstrating the shoulder press exercise with resistance bands anchored to a door.

5. PULL THROUGH (ANCHORED)

1. Insert anchor at middle bottom of door.
2. Face away from door - straddle the band feet hip width apart.
3. Grab the handles, one in each hand between your legs.
4. Step away 1-2 feet; bend at hips and knees - lower torso to a 45° angle to the floor.
5. Keep chest lifted, back straight, and core engaged.
6. Begin with a deep breath - exhale and thrust hips forward while raising torso to a straight standing position.
7. Inhale and return to start with control.
8. Repeat for desired number of reps.

Diagram Description: Two figures demonstrating the pull through exercise with resistance bands anchored to a door.

6. STANDING BACK ROW (ANCHORED)

1. Insert anchor at midpoint of door.
2. Face door; grab 1 handle in each hand.
3. Step back - arms fully extended until slight tension is felt in band.
4. Stand tall, shoulders relaxed, feet hip distance apart and knees slightly bent.
5. Engage core.
6. Begin with a deep breath - exhale as you pull elbows back - bringing hands along rib cage. Shoulder blades will squeeze together.
7. Inhale and return to start with control.
8. Repeat for desired number of reps.

Diagram Description: Two figures demonstrating the standing back row exercise with resistance bands anchored to a door.

7. LATERAL WALK

1. Place both feet hip width apart on midsection of band; grab 1 handle in each hand.
2. Lock elbows against rib cage and relax shoulders. Bring hands to shoulder level - palms facing inward.
3. Stand tall - engage core.
4. Begin with a deep breath - exhale and step to right side, leading with R heel.
5. Inhale and return to start with control.
6. Repeat for desired number of reps, then switch sides.

Diagram Description: Two figures demonstrating the lateral walk exercise with resistance bands.

8. ABDOMINAL CRUNCH (ANCHORED)

1. Insert anchor at bottom of door.
2. Face away from door; lay on back with knees bent and feet flat. Head should be positioned 1-2 feet from door.
3. Grab 1 handle in each hand.
4. Position hands by head - elbows bent and pointing forward.
5. Begin with a deep breath - exhale, engage core and lift shoulders and upper back off floor.
6. Inhale and return to start with control.
7. Repeat for desired number of reps.

Diagram Description: Two figures demonstrating the abdominal crunch exercise with resistance bands anchored to a door.

9. BENT ROW (ANCHORED)

1. Attach anchor at bottom of door.
2. Attach both ends of desired band combination to 1 handle. Facing door; grab handle in R hand.
3. Step away 1-2 feet; R foot behind L in a staggered stance. Lower torso to a 45° angle to the floor. Keep chest lifted, back straight, and core engaged.
4. Begin with a deep breath - exhale and pull R arm back so elbow is pointed to ceiling - R hand just below ribcage.
5. Inhale and return to start with control.
6. Repeat for desired reps, then switch sides.

Diagram Description: Two figures demonstrating the bent row exercise with resistance bands anchored to a door.

10. SQUAT

1. Place both feet hip width apart on midsection of band; 1 handle in each hand.
2. Lock elbows against rib cage and relax shoulders. Bring hands to shoulder level - palms facing forward.
3. Stand tall - core engaged.
4. Begin by inhaling and pushing hips down and back as if sitting in a chair.
5. Keep chest lifted, body weight in heels, knees in line with ankles.
6. Exhale and press back up to start.
7. Repeat for desired number of reps.

Diagram Description: Two figures demonstrating the squat exercise with resistance bands.