Ontel WONDER ARMS BODY & LEG RESISTANCE BANDS User Manual

RESISTANCE BAND LEVELS

Green – Extra Light Resistance
Blue – Light Resistance
Yellow – Medium Resistance
Red – Heavy Resistance
Black – Extra Heavy Resistance
We recommend starting with lowest resistance and working your way up. When the workout gets too easy, it is time to increase resistance.

UPPER BODY WORKOUTS

UPPER BODY WORKOUT #1

1. Wrap resistance band
around your wrists and put
arms straight in front of you.
2. Bend your arms slightly
and begin pulling them
away from each other.
3. Hold for 5 seconds and
return to resting position.
4. Complete 10 reps. Switch
arms and repeat.
BODY & LEG RESISTANCE BANDS

UPPER BODY WORKOUT #2

1. Wrap resistance band
around your wrists and put
arms straight in front of you,
one on top of another.
2. Bend your arms slightly and
begin pulling them away
from each other.
3. Hold for 5 seconds and
return to resting position.
4. Complete 10 reps. Switch
arms and repeat.

UPPER BODY WORKOUT #3

1. Hold the band as shown in
one hand and place it
against your collar bone.
Hold the other end in your
other hand and hold near
your chest.
2. Fully extend your arm in a
downward motion. Make
sure other hand holds band
securely in place.
3. Complete 10 reps. Switch
arms and repeat.

UPPER BODY WORKOUT #4

1. With your hands behind
you, wrap resistance bands
around your wrists.
2. Bend your arms slightly and
begin pulling them away
from each other.
3. Hold for 5 seconds and
return to resting position.
4. Complete 10 reps. Switch
arms and repeat.
NOTE: These bands are not
meant for use with your Wonder
Arms™ system. Please follow
exercises included in this guide.

UPPER BODY WORKOUT #5

1. Wrap resistance band
around one knee and hold
other end with hand on
same side.
2. Curl the band up while
keeping bicep tight. Lower
arm back down in a
controlled motion.
3. Complete 10 reps. Switch
arms and repeat.