Name: Resistance Band Super Strength Series- Vanuatu
Rating: 4.1 (11 reviews)

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Created byDr Fleur Castlereagh

Last updated 7/2020

English

What you'll learn

Each exercise and stretching video has been filmed at a blue lagoon in beautiful Santo Island- Vanuatu which makes training much more interesting and fun!
Gain super strength for your whole body using resistance bands and Pilates without even leaving home.
Learn how to use resistance bands effectively so you can stay active, pain-free and healthy as you age.
Feel relaxed and rejuvenated exercising in such a magnificent location.

Course content

5 sections • 16 lectures • 2h 45m total length

Welcome0:55
Hello, this is Dr Fleur! I am really excited that you have enrolled in my course, filmed in beautiful Vanuatu.
Throughout this series you will gain strength, flexibility and tone your body in a safe and effective way.
The first few videos will explain the equipment that you need, timetable and fundamentals of Pilates. So watch them now!!!! It's time to continue to get fit and strong.
If you have any questions please do not hesitate to contact me.
Always make sure that you have permission from a health care provider such as a Doctor, Chiropractor or Physiotherapist before you start a new exercise program.
Stop if you feel pain or discomfort during any of the exercises.
Have fun!!!
Cheers,
Fleur
Equipment- Warning- Keep your bands away from small children to avoid injury.4:30
Equipment required:
A mat for exercising on
One long light resistance band (approx. 180cm)
One short light resistance band (approx. 90cm)
One long medium resistance band (approx. 180cm)
One short medium resistance band (approx. 90cm)
Try and keep the bands dry and flat when storing.
Check the integrity of the band regularly and throw away if there are any tears or damage to the bands.
To order bands I have listed the required ones below. Buy these or use something similar:
https://www.ebay.com.au/itm/223953478744
Warning- Keep your bands away from small children to avoid injury.
Pilates Fundamentals2:42
You will learn the fundamentals of Pilates in this video-
T-Zone- I will explain how to activate your deep core muscles including the pelvic floor muscles and transversus abdominus muscle which we call the T-Zone, due to the shape of the area.
Breathing- try and breathe in through your nose and out through your mouth when doing Pilates and expand the lower part of your rib cage when breathing in.
Spinal positions- there are two spinal positions in Pilates exercises including a neutral spine position and an imprinted spine (flat).
Timetable1:27
Below is your recommended 21 day schedule. Try and follow the videos consecutively if possible, as they are designed to work different parts of the body in a specific order. It is not compulsory to complete this course in 21 days. You can do it at your own pace. Rest when you need it, and stop if you feel any unusual pain or symptoms. See a health care professional if you require a check-up.
The most important thing is that you enjoy this course. So, don't rush it. Play your own music if you prefer and exercise at a time that suits you during the day. Try and be in a quiet/comfortable area with minimal interruptions, if possible.

Week 1
Monday- Leg Strength 1
Wednesday- Upper Body Strength 1
Friday- Core/Abdominal Strength 1
Saturday- Back Stretches

Week 2
Monday- Leg Strength 2
Wednesday- Core/Abdominal Strength 2
Friday- Upper Body Strength 2
Saturday- Standing Whole Body Stretches

Week 3
Tuesday- Whole Body Workout/Fun 1
Thursday- Whole Body Workout/Fun 2
Saturday- Whole Body Stretching Session

Monday- Leg Strength 19:14
In this leg strengthening video you will be performing several Pilates exercises with a short band. They will specifically strengthen the buttock muscles as well has the whole leg-
Clam Kickout 1
Clam 3
Circles
Bicycles
Do this video at your own pace.
Stop if you feel any pain or discomfort.You should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it for the first series. Always start with a lighter band.
Wednesday- Upper Body Strength 19:39
In this upper body strength video you will be performing these Pilates exercises that work the arms, shoulders and chest muscles using a long band-
Draw a sword
Rowing
Offering
Do this video at your own pace.
If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it if it's your first time doing an exercise.
Stop if you feel any pain, you should just feel the muscles working slightly but not too much strain on the body.
Friday- Core/Abdominal Strength 111:40
In this core strength video you will be doing the exercises listed below. They all strengthen the abdominal and core muscles, which helps to support our spine and our joints-
Lift and extend (no band)
Abdominal curl (no band)
Plank (no band)
Side plank (no band)
Do this video at your own pace and don't skip it even though it doesn't involve the bands. This is a fundamental Pilates video that will help you for the rest of series to be able to activate your core muscles properly.
If you find an exercise too easy make sure you are doing the exercise correctly. If it still feels too easy after a few more reps, try and use a band with a stronger resistance but don't over do it for the first series.
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
Saturday- Standing Whole Body Stretches5:20
Enjoy this stretching video for the whole body.
Be gentle when stretching, you should just feel slight tension in the muscle belly.
Stop if you feel any pain.

Monday- Leg Strength 213:09
In this leg strengthening video you will be performing several Pilates exercises with a short band. They will specifically strengthen the buttock muscles, quadriceps as well helping with balance/proprioception-
Hip abduction
Hip extension
Hip flexion
You will require a long band for the last exercise-
Squat
Do this video at your own pace.
If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it for the first series. Always start with a lighter band.
Stop if you feel any pain. You should just feel the muscles working slightly but not too much strain on the body.
Wednesday- Core/Abdominal Strength 212:32
In this core strength video you will be doing these exercises with a long band. They all strengthen the abdominal and core muscles which help to support our spine and our joints-
Hundreds prep
Hundreds
Bicycle legs
Half Roll Back
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
Friday- Upper Body Strength 26:38
In this upper body strength video you will be performing these Pilates exercises that work the arms, shoulders and chest muscles using a long band-
Single arm rowing
Triceps extension
Punching
If you have trouble kneeling place a pillow or towel under your knees. If this is still uncomfortable skip this video.
If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it if it's your first time doing an exercise.
Stop if you feel any pain, you should just feel the muscles working slightly but not too much strain on the body.
Saturday- Back Stretches14:37
Enjoy this back stretching video for your spine and back muscles.
Be gentle when stretching, you should just feel slight tension in the muscle belly.
Stop if you feel any pain.

Tuesday- Whole Body Workout/Fun 128:43
This video is combination of your Week 1 exercises and you will be using a long and short band. These exercises work your legs, upper body and abdominal/core muscles.
Do this video at your own pace and stop if you feel any pain.
Have fun!!!
Tuesday- Whole Body Workout/Fun 223:44
This video is combination of your Week 2 exercises and you will be using a long and short band. These Pilates band exercises work your legs, upper body and abdominal/core muscles.
Do this video at your own pace and stop if you feel any pain.
Congratulations for getting this far. :)
Enjoy!!!
Saturday- Whole Body Stretching Session19:16
These stretches work your whole body. Make sure you are in a relaxing environment when doing them. You can repeat this video whenever you are feeling tight or stressed.
Always be gentle when stretching and stop if you feel any discomfort!

Final Video1:14
Congratulations you are done!!!
Don't forget to rewards yourself. Here are some ideas:
A relaxing massage
Nice dinner out
Small present
Eat a cake
Pat on the back! :)
Try and maintain your progress by doing the long videos in Week 3 at least once or twice a week.
If you have any questions or feedback please don't hesitate to contact me. I would love to hear from you.
Stay in touch by following me here-
Instagram: @fleurchiro or
Facebook: https://www.facebook.com/spinehealthprogram
Cheers!
Fleur :)

Requirements

There are no course prerequisites for doing this course.

Description

Why resistance bands are great

Dr Fleur is a Chiropractor, personal trainer and Pilates trainer who discovered the many benefits of resistance bands while working in Hong Kong. After suffering from back pain for several months she realized that normal weight training and gyms were not suitable for her anymore as she felt too much pain after each session, which was not normal. So she decided to design a resistance band course that was safe and effective for people that were finding free weights too challenging and ineffective. After using bands for several months she found a significant increase in strength, muscle tone and less back pain.

Her first resistance band course (Resistance Band Super Strength Series Sydney) was filmed in Australia (her home town) and after the success of that series she decided to design a longer course in a more beautiful location with different and more unique exercises.

Course details

Be transported to the beautiful Blue Hole in Santo Island- Vanuatu, while you gently exercise your whole body, using bands and Pilates.

Dr Fleur was lucky enough to visit Vanuatu just before lock-down in Sydney where she filmed her new resistance band Pilates course.

Each exercise is slightly different but still easy to follow and you will methodically exercise your entire body.

Some of the benefits of resistance band training Pilates include:

· Increased strength- using resistance bands allows more muscle fibres to be recruited increasing your muscle power and force.

· Variable Intensity- you can adjust the tension or strength of the band to increase or decrease the intensity of the workout

· Safe workout- using bands creates a very controlled and safe movement when compared to using dumbbells and weights

· Better ageing- improving your strength will reduce stress on your joints slowing down the rate of osteoarthritis and osteoporosis occurring to your body

· Look better- strength training can tone the body and improve posture

· Feel better- all type of training releases endorphins making you feel happier!

Below is your recommended 21-day schedule. Try and follow the videos consecutively if possible, as they are designed to work different parts of the body in a specific order. It is not compulsory to complete this course in 21 days. You can do it at your own pace.

The most important thing is that you enjoy this course. So, don't rush it. You can play your own music if you prefer and exercise at a time that suits you during the day.

Week 1

Monday- Leg Strength 1

Wednesday- Upper Body Strength 1

Friday- Core/Abdominal Strength 1

Saturday- Back Stretches

Week 2

Monday- Leg Strength 2

Wednesday- Core/Abdominal Strength 2

Friday- Upper Body Strength 2

Saturday- Standing Whole Body Stretches

Week 3

Tuesday- Whole Body Workout 1

Thursday- Whole Body Workout 2

Saturday- Whole Body Stretching Session

This series works your whole body which is much better than doing a few random classes online on YouTube that are not appropriate for you and often too hard. The structure of this series will allow you to get better long-term results, safely and more effectively.

Enrol now and we will see you soon!

Scroll down for instructor profile and course reviews.

Who this course is for:

Anyone who wants to train somewhere beautiful without leaving home and learn unique Pilates resistance band exercises for super strength.

What you'll learn

Explore related topics

Course content

Introduction4 lectures • 10min

Week 14 lectures • 36min

Week 24 lectures • 47min

Week 33 lectures • 1hr 12min

Congratulations and what's next.....1 lecture • 1min

Requirements

Description

Who this course is for: