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CONGRATULATIONS!

for receiving your brand new CACTi Performance Full Body Home Workout Set

NEED HELP? WE'RE ALWAYS HERE! email us!  

help@cactiperformance.co  

Now enjoy your workout guide :)

Squat 

1. Place the band slightly above your knees

2. Stand up with your feet hip-wide and your hands at your chest

3. Bend your knees and lower your butt into a squat

4. Stand back up

Remember to keep your core tight, your chest up and your back straight.

Clam Shells   

1. Place the band slightly above your knees

2. Lie on your side with your head rested on your palm

3. Bring your feet up to hip height (Or as much as your band allows)

4. Make sure to keep your knees from touching the floor

5. Keep your feet closely together while lifting your top knee up

6. Once you feel some resistance, slight pause and slowly lower the knee to its initial position

Keep your feet together as you raise your knee up.

Mountain Climbers

1. Begin in a plank position on hands and toes with both feet on sliders

2. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air

3. Pull one leg in toward your chest, then extend back to start position

4. Just before your leg is completely straight, begin bringing the opposite leg into your chest

5. Repeat, quickly switching legs and making sure to keep hips down, not letting them pop up into the air

When you're focused on the move, you might find yourself holding your breath. Remember to breathe.


Knee Tucks  

1. Begin in a plank position on hands and toes with both feet on sliders

2. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air

3. Draw both feet in, bending your knees, until you’re as close to your chest as you can get. Make sure to focus on pulling with your core muscles

4. Press both feet back to the start position

Maintain proper alignment by keeping your torso rigid and your legs squeezed together for stability.

Avoid arching or sagging your lower back.


Reverse Lunge  

1. Stand tall with one foot on a sliding disc

2. Rest the hands firmly on your hips and set your feet shoulder-width apart

3. This is your starting position

4. Slide the foot that's on the disc backward and lower your hips so that your other knee is bent to 90-degrees

5. Pause, reverse direction back to starting position

Try this exercise with your hands over your head if you want to challenge yourself and increase the difficulty.
 

Kickback


1. Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens

2. Brace your core and maintain a flat back as you kick your left leg back and up

3. Slowly return your leg to the starting position, not allowing the knee to touch the ground

Keep the head down and don’t worry about looking up as you complete repetitions, this can tend to drive you further into extension

Keep the elbows locked out and think about leading the movement by driving the heel vertically. 

Lateral Lunge


1. Stand tall with a tight core and make sure your feet are shoulder-width apart with your bands placed. Bring your hands together for balance

2. Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight

3. Contract the hamstring muscle then push off the ground to return to the starting position
 
Avoid collapsing over the straight knee.

Chest Press

1. Attach a resistance band to a stable surface such as a door frame

2. Turn away and walk forward while holding each

3. Brace your core as you slowly push the resistance band in front of you. Don’t lock your elbows

4. Slowly return to the starting position, focusing the tension in the chest

5. Once your elbows are at a 90-degree angle, pause, and repeat

Keep your chest up (thoracic extension) throughout the movement.

Back, hips, glutes, and legs are tight and isometrically contracted.

Lockout the elbows without losing your arch and thoracic extension.


Side Lateral Raise

1. Place your left foot onto the middle of a resistance band

2. Step forward with the right

3. Tighten your abdominals and avoid arching your back

4. Maintaining a slight bend in the elbows at all times 

5. Slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift

6. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down

Lead with your elbows.

Turn your wrists.

Go down slower.

Shoulder Press

1. Place your left foot onto the middle of a resistance band. Step forward with the right

2. Tighten your abdominals and avoid arching your back

3. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms

4. Slowly press the resistance band overhead. Do not lock out the elbows

5. Lower to the starting position and begin again

Keep your abs pulled in tight.

Slightly bend your knees.


Bicep Curl

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out

2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back.
Keep your chest up and gaze forward

3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders

4. Keep your upper arm in place, moving only your forearms

5. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows. 

Ensure your elbows are close to your torso and your palms facing forward.

Exhale as you curl the band handles up to shoulder level while contracting your biceps.

Download The PDF Version!

Click below to get this guide in PDF so you can print and take with you to the gym!

DOWNLOAD WORKOUT PDF
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