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BODY BAR FLEX WORKOUT
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CAUTION! DO NOT BEND THE BODY BAR FLEX BEYOND A SEMICIRCLE OR U SHAPE, AS THE COMPOSITE CORE WILL LOSE ITS RESISTANCE.
1
Triceps (back of arm)
and Shoulder Stretch
Stand tall and hold the Body Bar Flex in
the right hand, palm facing in and
elbow bent overhead near ear. Reach
behind your back with the left hand to
hold the other end of the bar, palm facing out. Pull up with right hand as left
arm moves up to a comfortable stretch
position. Hold 30-60 seconds. Then pull
down with the left hand to a comfortable
stretch. Hold for 30-60 seconds. Repeat
on other side. Focus stretch on back of
arms and front of shoulders.
4
Standing Chest & Arms
with Turned out Squat
Stand tall with legs in a wide stance toes
turned comfortably open. Keep chest lifted
and hold the Body Bar Flex behind your
hips with one hand at each end, palms facing forward. Gently bend your knees, lowering your hips straight down, as you
squeeze your chest and biceps (fronts of
arms) to bend the bar forward into a U
shape. Press your legs straight and straighten your arms to return to starting position.
Keep chest lifted, chin and head level,
abdominals tight and hips neutral. Perform
15-20 repetitions. Strengthens chest, shoulders, biceps, hips and front of thighs.
7
Seated Abdominal
Crunch
Sit at the edge of a sturdy chair, feet hip
width apart. Place the Body Bar Flex on
top of your thighs and hold ends, palms
facing down. As you exhale draw
abdominals tightly inwards and press
down on bar as your curl your spine forward. Keep a soft grip with your hands,
feet firmly on floor and arms straight.
Inhale and keep control as you return to
upright position. Perform 15-20 repetitions. Strengthens abdominals, shoulders, chest and arms.
Total Body
Abdominal Crunches
Lay on your back with feet and knees
held in the air, shins parallel to ground.
Place the Body Bar Flex on top of your
thighs holding ends with palms facing
away. As you exhale draw abdominals
tightly inwards and press forward on
bar as you curl your spine forward to an
abdominal crunch—at the same time,
push thighs into bar drawing your knees
toward your nose Keep a soft grip with
arms straight. Inhale as you lower to
start position. Perform 15-20 repetitions.
Strengthens abdominals and arms.
10
2
Balance and Strength
for Legs and Hips
Stand tall and hold the Body Bar Flex
lightly (tip down) for balance. Bend left
knee slightly and lift right leg back
squeezing the back of leg and buttock
muscles. Lower leg and tap the floor.
Keep back and hips neutral, do not arch
back to create extra range of motion.
Perform 15-20 repetitions. Repeat on
other side. Strengthens core and back of
hips and legs.
5
Chest, Shoulder &
Arms Stretch
Stand tall and hold the Body Bar Flex
behind your back with both hands, palms
facing forward. Gently lift the bar back
and away from you until you feel a
stretch across the chest and arms. Keep
chin and head level and neck relaxed.
Hold 30-60 seconds. Strengthens back
muscles and stretches chest, shoulders
and biceps.
8
Seated Biceps
(arm) Curl
Sit at the edge of a sturdy chair, feet hip
width apart. Place the Body Bar Flex on
top of your thighs and hold ends, palms
facing up. As you exhale draw abdominals tightly inwards and bend the bar
into a U shape, squeezing biceps. Keep
a soft grip with your hands, feet firmly
on floor, elbows soft and head held in
neutral. Inhale and keep control as you
return to start position. Perform 15-20
repetitions. Strengthens biceps, shoulders
and core.
Reclining Hamstring
Stretch
Lay on back, shoulders and hips relaxed to
ground. Bend your right knee with foot on the
ground. Place the Body Bar Flex behind right
leg and draw knee to chest. Hold ends of bar
in hands, palms facing in. Pull gently to enhance stretch. Exhale and draw abdominals
tightly inwards and press right heel towards
ceiling, straightening the leg and toning the
quadriceps muscle. Flex foot and find comfortable stretch in hamstring. Keep a soft grip
with your hands, elbows soft and head held
in neutral, pelvis and core held still. Inhale
and keep control as you lower to start position. Perform 15-20 repetitions and repeat on
other side. Stretches back of thighs and calf.
11
3
Standing Hamstring
(back of leg) Stretch
Stand tall with the Body Bar Flex tip
down in front of your body. Hold the bar
lightly at the top for balance and place
the ball of your right foot at the base of
the bar. Exhale and sit your hips backwards, pulling the bar towards your
chest so it bends into an arc. Tighten
your abdominals, but keep your back
straight. Focus on keeping your right leg
straight for a stretch in the back of the
leg and lower back. Perform 15-20 repetitions. Repeat on other side. Stretches
calf, hamstrings and strengthens core.
6
Seated Back Rows
Sit at the edge of a sturdy chair, feet hip
width apart. Keeping your back
straight, bend at hips to grab hold of the
bar. Place the Body Bar Flex under one
or both feet and hold ends, palms facing back. As you exhale draw abdominals tight, squeeze shoulder blades
together in your back and pull elbows
back to bend bar towards you. Keep a
soft grip, feet firm and head in line with
spine. If too challenging, hook bar over
one or both knees and pull back, drawing your shoulder blades together.
Perform 15-20 repetitions. Strengthens
back muscles and core.
9
Seated Triceps
(back of arms) Press
Sit at the edge of a sturdy chair, feet hip
width apart. Place the Body Bar Flex next
to your right leg with tip down on the
floor. Hold the top of the bar lightly with
your right hand palm facing forward and
stabilize the middle of the bar with your
left hand. As you exhale, tighten the back
of the arm and push the bar away with
the right hand, keeping shoulders and
spine still. Keep a soft grip with your
hands, feet firmly on floor, elbows soft
and head held in neutral. Inhale and keep
control as you return to start position.
Perform 15-20 repetitions. Strengthens
back of the arm and core.
12
Reclining Hip Stretch
Lay on back. Bend left knee, foot on the
ground and cross right ankle over left
thigh. Place the Body Bar Flex behind
left hamstring and hold ends of bar,
palms facing in. As you exhale draw
abdominals tightly inwards and draw
thighs closer to your chest until you feel
a comfortable stretch. Keep a soft grip
with your hands, elbows soft, head held
in neutral, and core held still. Inhale and
keep control as you lower to start position. Perform 15-20 repetitions and
repeat on other side. Stretches back of
hips, hamstrings, and lower back.
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