US20240001188A1

US20240001188A1 - Methods and kits for portable, low impact resistance exercising

Info

Publication number: US20240001188A1
Application number: US17/810,069
Authority: US
Inventors: Keith Hirabayashi
Original assignee: Keith Cooke Enterprises Inc
Current assignee: Keith Cooke Enterprises Inc
Priority date: 2022-06-30
Filing date: 2022-06-30
Publication date: 2024-01-04

Abstract

The present invention discloses improved, low-cost systems, kits and methods for resistance exercising using stretchable bands that easily attach to and detach from the exerciser's footwear. The kits and methods disclosed enable an exerciser to easily train different muscle groups through repetitive, long-chain, paths of motion, all in a single session, while minimizing risk of injury both from band snapback and in the midst of an exercise set. One category of rotational exercises disclosed by the present invention comprises the exerciser rotating through constantly changing “angles of resistance.

Description

RELATED APPLICATIONS

None.

FIELD AND BACKGROUND OF THE INVENTION

The present invention relates generally to the field of exercising, and in particular to systems, kits and methods for rotational and linear resistance exercising using stretchable bands or tubes.
The stretchable band has long been used as an effective exercise tool for working out and conditioning parts of the human body. These bands or tubes, whether in the form of a strip or a loop, made from any number of stretchable materials and in myriad shapes and thickness—all such devices hereinafter called “resistance bands”—are widely used by exercisers at home and with personal trainers, and by patients with physical therapists. Compared to other exercise devices and systems, resistance bands have many advantages. They are low cost, highly compact, lightweight, and portable. They are also easy to use and versatile in that a single band can be used to work out many different parts of the body. Indeed, resistance bands have achieved such wide acceptance among fitness and therapeutic professionals that they have become a standard piece of exercise equipment found in virtually every aspect of the fitness and therapeutic industries.
Various types and resistance “strengths” are known. Common forms are the simple rubber or rubber-like flat strips of material cut to any desired length, with or without handles at each end of the strips. “JC” bands often come as one or a pair of rubber tubes with handles on one end and a connector at the other end. The connector may terminate in a loop strap used to secure the JC Band to an anchoring device, such as a wall. Loop bands are relatively large, looped resistance bands that come in variety of resistances. Loop bands are commonly used in therapy environments where varying lengths and thicknesses of the bands are used for therapeutic exercise. All versions of these bands come in varying “strengths” or resistances, often purchased as a set of extra light, light, medium, heavy and extra heavy bands or the like. With so many manufacturers in the market and its ubiquitous use, resistance bands have become a de facto commodity in the fitness industry.
Conventionally, resistance bands are used in two modes; (1) in conjunction with or as an attachment to other structures or devices; or (2) as standalone devices. In the mode (1), one or both ends of the band may be fitted with a connector (such as loop strap or carabiner or other connecting mechanism) used to secure the band to an anchoring device or wall or some other relatively immovable object. Or, a longer band may simply be looped around or tied to a fixed structure, such as a pole, a chin up bar or leg of a table.
In the standalone mode (2), the user engages with a band that is not attached to any structure other than the user herself. The band may be used simply as a linear strip of stretchable material, as used when doing “pull-aparts”, where each hand grasps an end of the band and pulls outwardly from the chest. The two ends of the standalone linear band may have no terminating structures, or they may terminate with handles secured to their ends. A loop band may be used in standalone mode as in when the user steps on the band with one or both feet and grabs an opposite end of the loop to perform arm curls or over-the-head presses.
One advantage of standalone resistance bands beyond the facts that they are inexpensive, very compact and may be used for myriad exercises, is their obvious simplicity—since they can be used with no other structures, machine or devices, standalone bands are particularly attractive for personal and portable uses.
One set of conventional use cases for standalone, resistance bands involves the user's hands and feet. The relatively long distance between the hands and feet of the exerciser can result in beneficial “long chain” muscle exercises. In one case, one end of the band is held by one or both hands and the other end is secured to the user's foot or feet. In one another exemplary use case for a linear strip, with one or both feet simply standing on a portion of the band near its middle, each hand of the user grasps an end of the band, and pulls away from the ground, as would be the case when doing bicep curls or triceps extensions. Others are designed with terminating ends specially adapted for engaging the user's hands and feet. U.S. Pat. No. 4,121,827 to Weider (“Weider”) is an example of one such elastic band having a “Y” shape with one handle at the base end of the band and one handle at each of the “Y split” ends of the bands. As seen in FIGS. 15 and 16 of Weider, the exerciser simply slides the handles onto the feet and either stands on them (FIG. 15 ) or arches the feet so the handles don't roll off the feet (FIG. 16 ).
Unfortunately, these conventional, standalone resistance use cases and devices are not very safe during use in that they are prone to slipping off the foot (or out of the hand). The risk of injury is especially acute when the bands are stretched out during a rep. In this position, an inadvertent slip out of a hand or off a foot can generate a significant snap-back force that causes the band to hit a part of the body close where the band is still attached. Some resistance band systems attempt to address this by providing connectors at one end configured to connect with foot attachments, but they are cumbersome to use and not easily adjustable from one foot to another.
What is needed, therefore, is a standalone resistance band method and system that are portable, easy to use, safe and secure, specially adapted for providing improved full body, hand-to-foot, long-chain and core workouts and that do not suffer from the aforementioned problems.

SUMMARY OF THE INVENTION

The present invention meets these needs and more by disclosing kits, systems and sets of exercise methods using the systems for improved linear and rotational core exercising that solve the aforementioned problems. In preferred embodiments, a method for a user to exercise at least one part of a human body using a resistance band system is disclosed. In one embodiment, the resistance band system employed by the method preferably includes a stretchable band with first and second ends; a handle connected to the first end and adapted to be gripped by one or both hands of the user; a shoe attachment adapted to be removably secured to a first shoe worn by the user; and a connector connected to the second end of the band for removably, but securely connecting the second end of the band to the shoe attachment when the shoe attachment is secured to the shoe. The method may comprise the following steps: with the shoe attachment secured to one of the user's shoes, connecting the second end of the band to the shoe attachment; with a hand of the user holding the handle and the shoe of the user in place, positioning the handle such that the band system is in a relatively low resistance, exercise start position; stretching the band to an increased resistance position; and returning the band system to the start position. This method of further including repeating the second through fourth steps.
In some embodiments of this new method of exercising, the step of stretching of the band may be performed by the user's hand or two hands moving the handle to a second extended position. In other embodiments, the step of stretching the band is performed by the user moving his or her foot that is connected to the band to a third position.
In yet other embodiments, a method for exercising a core muscle group of a human body of a user using a resistance band system is disclosed. In such embodiments, the resistance band system employed by the method preferably includes a stretchable band with a first end and second end; a handle connected to the first end and adapted to be gripped by one or both hands of the user; a shoe attachment adapted to be secured to a first shoe worn by the user; and a connector connected to the second end for removably, but securely connecting the second end of the band to the shoe attachment.
This method may be employed advantageously by individuals desiring core workouts that are safe, simple to do, low impact, and very effective at isolating the core. The method preferably comprises the steps of removably attaching the second end of the band to the foot attachment connected to the first shoe; clutching with at least one hand the handle connected to the first end; positioning the handle to one side of the body around a vertical axis defined by the user when standing, thereby causing the upper part of the body of the user to rotate in the direction of the handle relative to the position of the first shoe; and while substantially maintaining the position of the first shoe of the user, swinging the handle across the front of the body to the opposite side of the body. In some preferred embodiments, the connector connected to the second end is a carabiner connector, and the handle is ring-shaped that may be removable from the band. In yet further embodiments of this method for exercising the core muscle group, the step of positioning the handle to one side of the body results in the shoulders of the body rotating up to approximately 90 degrees and the core of the body rotating up to approximately 45 degrees around the vertical axis, both rotations relative to the position of the first shoe. In other embodiments, the step of positioning the handle to one side of the body results in the shoulders of the body rotating more than 90 degrees and the core of the body rotating more than 45 degrees around the vertical axis, both rotations relative to the position of the first shoe. Depending on how the handle is clutched by the user's hand or hands and the body is positioned, this novel method may be especially adapted for “golf swing” or “tennis swing” rotational core exercises, or linear core workouts.
The present invention also discloses a portable kit for resistance training. The kit preferably includes a first stretchable band with first and second ends; a handle, which may be a wooden ring handle, connectable to the first end and adapted to be gripped by one or both hands of the user; a shoe attachment adapted to be secured to a first shoe worn by the user; and a connector connected to the second end of the band for removably, but securely connecting the second end of the band to the shoe attachment when the shoe attachment is secured to the shoe. Moreover, the kit may be contained in a bag for easy transport. In some embodiment the connectors are carabiner connectors for easy attachments and detachment. Optionally, the kit of the present invention may include two shoe attachments, one being a right shoe attachment and the other a left shoe attachment. The kit may further include one or more additional stretchable bands, which may be color coded or other marked, each having different stretch resistance forces.
It is to be understood that the invention is not limited in its application to the details of construction and the arrangement of components described hereinafter and illustrated in the drawings and photographs. Those skilled in the art will recognize that various modifications can be made without departing from the scope of the invention.

BRIEF DESCRIPTION OF THE FIGURES

Further advantages of the present invention may become apparent to those skilled in the art with the benefit of the following detailed description of the preferred embodiments and upon reference to the accompanying drawings in which:

FIG. 1 is a perspective view of an exemplary resistance band kit showing its components assembled as a system in accordance with one non-limiting preferred embodiment of the present invention;

FIG. 2 is a front perspective view of a user preparing to use the system shown of FIG. 1 for one preferred core rotational exercise method according to the present invention;

FIG. 3 a second perspective view of the user shown in FIG. 2 in midst of a rep of the core exercise;

FIG. 4 is a third perspective view of the user shown in FIGS. 2 and 3 at a final extended position of a rep of the core exercise;

FIG. 5 is a perspective view of a user preparing to use the system shown of FIG. 1 for a preferred second, linear resistance exercise method according to one non-limiting embodiment of the present invention;

FIG. 6 is a perspective view of the user shown in FIG. 5 at a final extended position of a rep of the first core exercise; accordance with one non-limiting embodiment of the present invention; and

FIG. 7 is a flow diagram showing preferred steps taken by an exerciser of the core exercise shown in FIGS. 2, 3 and 4 , according to one method of the present invention.

DETAILED DESCRIPTION OF THE INVENTION

Referring now to the drawings, like reference numerals designate identical or corresponding features throughout the several views.
As discussed above, conventional exercise equipment does not offer maximum versatility of exercise options for both linear and rotational resistance workouts, combined with great ease and speed and safety when moving from one exercise to another, all in a self-contained kit that requires no attachment to any other object.
The present invention represents an advance in methods and kits using standalone resistance bands for easily and conveniently and safely working out a multitude of muscle groups. The present invention is particularly advantageous for building proper back posture, balance, and core strength for users of any level of fitness, by providing easily changeable long-chain hand-to-foot resistances for both rotational and linear exercises.
As seen in FIGS. 1-3 , in one preferred embodiment, kit 1 of the present invention includes three basic components, shown here assembled as a system and attached to and held by exerciser 100. Kit 1 comprises resistance band 10 that removably attaches to both handle 20 and shoe strap 30. Handle 20, in the embodiment shown, is preferably a solid wood ring, similar to a gymnastics-type ring, but with a somewhat smaller diameter. The concept of using such a ring-shaped handle enables the user to grab it in many different orientations for comfortably performing many different rotational and extension exercises using the same handle. Indeed, with this preferred handle 20, one can grip it in numerous ways, including the following exemplary grips. Grip1: a two-handed grip with hands close together and close to the bottom of the ring (as clearly seen in FIG. 3 ). This grip might be employed for a “golf-swing” core exercise method, as shown in FIGS. 2-4 and described in detail below, or for a two-handed biceps curl. Grip 2: a two-handed “chest pass” grip, where the hands are separated approximately 180 degrees apart. Grip 3: one-handed triceps grip, useful for kickbacks, as seen in FIGS. 5 and 6 . It is understood, however, the particulars of the handle are not necessarily essential to the invention. Rather, handle 20 may take different shapes and may be made of any appropriate material capable of serving as a handle for one hand, two hands or both, and capable of withstanding the forces applied to it during the resistance exercises. In this embodiment, as best seen in FIG. 1 , attached to handle 20 is a securing loop 22 that loops around handle 20 and terminates in a solid securing ring 23 to which one end 12 of band 10 may easily connect and disconnect. Preferably, securing loop 22 may engage with handle 20 with sufficient friction such it does not freely slide around handle 20 when in use.
As further seen in the embodiment shown in FIG. 1 , band 10 optionally includes a corded sleeve 11 substantially covering its length and serves as a safety sleeve designed to protect the user's eyes and face should the band break during exercise. Sleeve 11 can also optionally be any color which can, for example, represent a specific band resistance. Band 10 has first and second ends 12, 14 each terminating in a connector 16, 18 respectively. Connectors 16, 18 may be permanently affixed to their band ends or they may, as shown in FIG. 1 , be removably connected to their band ends. In the present preferred embodiment, connectors 16, 18 are carabiner devices, but they can be any connectors can be manually connected and disconnected from the objects that are intended to attach to them. Thus, at end 12, connector 16 is removably connected to handle 20 via securing ring 23 that is attached to loop 22. At opposite end 14, carabiner connector 18 removably attaches to a small ring on shoe strap 30 that fits over and secure to a shoe of the user.
In a preferred embodiment, an easy to attach and detach mechanism as carabiner connector 18 enables the rapid switching of the second end 14 of the band from a shoe strap 30 secured to one foot to another shoe strap 30′ that is previously attached to the other foot (not shown). This design also preferably enables easy switching out one resistance band 10 with any number of other similarly structured bands having greater or lesser resistances.
It will be appreciated that in preferred embodiments, the simple three main component kit 1 of the present invention is extremely compact and portable, can be made inexpensively, and can be packaged and carried around in a simple bag. Kit 1 may be an effective replacement for, or adjunct to, any number of much larger, heavier and more expensive devices in the gym, while offering significant benefits to the user over these conventional devices for a good number of classic, gravity-based exercises that use weights to supply resistance to a user's body part. Weight-based devices in the gym that could be replaced by the present invention include for example the medicine ball, the kettle bell, ankle weights, and free weights for chest presses and leg curls. This present kit and system can also replace or add to permanent resistance gym equipment like wall pulleys.
Ring handle 20 enabling different grips, combined with the fast connect and remove foot shoe strap 30, allows for versatile footwork while using the device, thereby offering major improvements over conventional resistance bands or band systems. In sum, the present invention can be characterized as an entire “gym in a bag” that can easily travel. The multitude of exercises one can accomplish with this one preferred kit sets it apart from other travel fitness systems. Indeed, versatility can be extended by providing a kit with a plurality of resistance bands 10, each having a different resistance strength.
Accordingly, the present invention discloses novel methods of practicing numerous classic exercises using the systems of the present invention, offering significant advantages over conventional devices and methods. Following are a few examples of these methods shown in connection with FIG. 2 through FIG. 7 .
Rotational Core Exercising—the “Golf Swing” Exercise
The “core” is term often used to describe a collection of muscles in the body, and primarily in the torso, that stabilizes, rotates, and moves the spine. A healthy and strong core translates into a stronger lower back and better balance. Among the many core exercises widely known, rotational core exercise is one category that is particularly important for conditioning the body for certain sports that require generating significant torso twisting and power. Two such sports include, among others, golf and tennis. Various known devices and techniques are employed to rotationally exercise the core. One of the most common with fitness trainers is the “medicine ball swing. The method employed with a medicine ball is as follows: after lifting a relatively heavy and large ball off the ground, the user gets into position by rotating his/her shoulders to about 90 degrees or more (say, to the right) relative to the set position of the feet (and legs). In this position, the hips naturally rotate about 45 degrees relative the feet/legs. This position is very similar to a golfer's position at the uptake, or top, of the swing. The exerciser then rapidly swings the medicine ball all the way across the body and up over the opposite (say, left) shoulder. This rotational/twisting motion of the core with a heavy ball creates the resistance on the core muscles and challenges the exerciser's stability and balance.
Unfortunately, this classic medicine ball swing exercise suffers from at least two related drawbacks. For a given ball of appropriate weight for a user, it does not supply constant, and often not enough, resistance along the entire paths of movements. At the same time, the exercise can result in an excessive jolting force on the user body. Thus, while an initial resistance force is applied to the core when the user starts to whip the ball around his/her body, the resistance lessens through the rotation. That is because as the ball is an accelerating free weight, angular moment is generated, assisting the user to complete a rep on the uptake. But then, when the ball reaches its fastest speed at the top of the rotation, the momentum wants to keep the ball going upward. But at that point, of course, the user must apply an immediate counterforce to “hard stop” the motion medicine ball, which undesirably jolts the body. Repeated reps of this high impact motion can put undue stress on the body, leading to injury.
The present invention's “golf swing” exercise method using the kit of the present invention solves both aforementioned problems caused by the free weight medicine (or other) ball and more. As seen in the embodiment shown FIGS. 2-4 , the present invention discloses a new method for a rotational core “golf swing” exercise using the resistance band kit and system of the present invention. In one embodiment, a method for exercising the core of a body of a standing user using a resistance band system shown in FIG. 1 is disclosed. The method comprises exerciser 100 first attaching foot attachment 30 to his first shoe 110 (in this example the right shoe). He then, attaches the second end 14 of band 10 to foot attachment 30. In this preferred embodiment, this attachment step is very quick due to the ease of use of carabiner connector 18. Set up is complete and exerciser 100 is ready to do the “golf swing” exercise method 500 as shown in FIGS. 3-6 and described in the flow diagram shown in FIG. 7 . In step 502, the user grabs handle 20 connected to the first end with at least one hand and stands up straight. In step 504 and FIG. 3 , exerciser 100 then positions handle 10 at approximately chest height to the side of his body corresponding to the shoe 110 attached to band 10 by rotating body 100 around a vertical axis defined by the standing body. As seen in FIG. 3 , this causes an upper part (shoulders) and core of the body 100 to rotate in the direction of the handle roughly 90 and 45 degrees, respectively, and in this example, to the exerciser's right. The user is now in position to complete one rep of the resistance-based core exercise.
Thus, in step 506, while substantially maintaining the position of first foot 110 of the user with attachment 30 to which the second end of the band is attached, the user swings the handle across the front of the body, roughly to the position shown in FIG. 3 , and continues all the way to the opposite side of the body. Preferably, as seen in FIG. 4 , the swing ends over the shoulder of exerciser 100 on the opposite side of his body. Notably, being that the exercise does not employ a free weight, there is no angular momentum generated (a) “helping” the user through the swing and (b) jolting the user at the end of the swing. To the contrary, the resistance applied to the user's core increases as the band is continually stretched out through the rotation. Moreover, no jolting counterforce is needed to stop the handle from continuing upward at the end of the swing.
In step 508, exerciser 100 decides if he or she did enough rotational “golf swing” reps in this first direction. If not, exerciser 100 repeats steps 504 and moves handle 20 back to the start position. It should be noted that this reverse motion from the end position back to the start position applies a full core stress in the reverse direction with no help from gravity as is the case with free weights. Exerciser 100 does as many reps in this rotation as desired. When in step 508 exerciser 100 decides sufficient reps on this side were completed, in step 510, exerciser 100 decides whether he wishes to do a set of this same golf swing exercise on the opposite side. If yes, in this example, exerciser 100 easily disconnects band 10 from right foot attachment 30 and connect band 10 to a foot attachment on the left foot (not shown). It is understood that foot attachment 30 may be designed to work with both feet, such that attached 30 may be removed from the right shoe 110 and secured to the left shoe. Alternatively, kit 10 may come with left and right foot attachments, 30, 30′, such that both can be attached to both of the user's shoes, say, before the workout begins. This latter embodiment may be desirable for a fast-paced, high-intensity, class environment where an instructor instructs the students to rapidly move band 10 from one foot attachment to the other without a break.
In sum, this present method advantageously eliminates the high impact forces imposed by the conventional medicine ball exercise. The user can do many “efficient” reps to achieve maximum rotational flexibility and strength without the risks associated with free weights. This ability to do many reps additionally increases the endurance and improve the posture of exerciser 100.
Tennis Exercise
As a variation on the above method, the method of the present invention shown in FIGS. 2-4 can be slightly tweaked to be adapted for tennis-specific exercises specially adapted to improve the exerciser's tennis swing, posture and endurance. In this use case, exerciser 100 may grip with both hands ring 20 as if it is tennis racket and the swing into the ball].] The rotational core workout is similar, but based the tennis grip, the hands and arms get a slightly different exercise experience.
The Archer
Another novel rotational core exercise made possible by the present invention is what the inventor calls the “Archer.” In this exercise, one hand (say the left) grips a far end of the ring with the arm extending through the ring, such that the forearm abuts against the underside of the near side of the ring. This position is ideal for pulling back across the body as the body rotates away from the band. Thus, with the band attached to the right foot and the left arm holding the ring as described, one can pull the band around the front of the body and back toward the left shoulder. Like in the prior-described exercises, the exerciser experiences increased resistance through each rep. To make the exercise even more challenging, the foot attached to the band (e.g., the right foot) can take a step back as the hand holding the ring (e.g., the left hand) pulls the band around the body, and ending in a split squat. This same exercise can be done in conjunction with a side lunge. It should be understood that one may alternate sides. Many variations of this exercise will be understood by those with skill in the art.
Leg Exercises—Step Outs/Step Back
The present invention can also be employed for improved linear leg exercises using the kit of the present invention. In particular, the user can grab the handle with the hand that is on the side where the band is attached to the foot. The user starts with a 90 degree step out and comes up. This can be repeated for as many reps and sets as desired. As an alternative, the exerciser can step back, come up with a knee lift.
Isolating Hips from Shoulders for Better Core Workouts
Anatomically, there is a connection between the hips and shoulders of the exerciser, but the shoulders naturally can rotate further than the hips. Therefore, in some exercises using the present invention, the user may pivot the foot so that her hips turn nearly as much as the shoulders. Moreover, if one does a knee lift though while holding the hips in stable position, that creates separation between the shoulders and hips, which is all great for core stability, core flexibility and strength.
FIGS. 5 and 6 show yet another exercise made possible by the system and kit of the present invention. In this embodiment, exerciser 200 holds with a single (right) hand 202 ring 20 in the manner described above with respect to the Archer exercise. But here, hand 202 is on the same side as (right) foot 210 to which the band is attached. Exerciser 200 starts in a lunge position as seen is FIG. 5 and presses straight out to the position shown in FIG. 6 for an increasing resistance standing lunge press. As is understood, this may be repeated as many times as needed, and exerciser 100 may easily switch from side to side.
Other aspects of the present invention are now discussed. The preferred handle of the present invention enables unique gripping for resistance exercises that enables a hand to grip the ring with the arm through the ring. This position can be particularly useful for pulling and pushing exercises, such as a chest press or double handed shoulder press. With single hand, one can do a squat with a single arm lift coming out of the squat.
While embodiments of the invention have been illustrated and described, it is not intended that these embodiments illustrate and describe all possible forms of the invention. Various changes, modifications, and alterations in the teachings of the present invention may be contemplated by those skilled in the art without departing from the intended spirit and scope thereof. It is intended that the present invention encompass such changes and modifications.

Claims

1. A method for a user to exercise at least one part of a human body using a resistance band system having (i) a stretchable band with first and second ends; (ii) a handle connected to the first end and adapted to be gripped by one or both hands of the user; (iii) a shoe attachment adapted to be removably secured to a first shoe worn by the user; and (iv) a connector connected to the second end of the band for removably, but securely connecting the second end of the band to the shoe attachment when the shoe attachment is secured to the shoe, the method comprising:

a. with the shoe attachment secured to one of the user's shoes, connecting the second end of the band to the shoe attachment;

b. with a hand of the user holding the handle and the shoe of the user in place, positioning the handle such that the band system is in a relatively low resistance, exercise start position;

c. stretching the band to an increased resistance position; and

d. returning the band system to the start position.

2. The method of claim 1, further including repeating steps b through d.

3. The method of claim 1, wherein the step of stretching of the band is performed by the user's hand moving the handle to a second extended position.

4. The method of claim 3, wherein two hands of the user hold the handle and both hands move the handle to the second position.

5. The method of claim 1, wherein the step of stretching the band is performed by the user moving the foot of the user that is connected to the band to a third position.

6. A method for exercising a core muscle group of a human body of a user using a resistance band system having a stretchable band with a first end and second end;

a handle connected to the first end and adapted to be gripped by one or both hands of the user; a shoe attachment adapted to be secured to a first shoe worn by the user; a connector connected to the second end for removably, but securely connecting the second end of the band to the shoe attachment, the method comprising:

a. removably attaching the second end of the band to the foot attachment connected to the first shoe;

b. clutching with at least one hand the handle connected to the first end;

c. positioning the handle to one side of the body around a vertical axis defined by the user when standing, thereby causing the upper part of the body of the user to rotate in the direction of the handle relative to the position of the first shoe; and

d. while maintaining the position of the first shoe of the user, swinging the handle across the front of the body to the opposite side of the body.

7. The method of claim 6, wherein the connector connected to the second end is a carabiner connector.

8. The method of claim 6, wherein the handle is ring-shaped.

9. The method of claim 6, wherein the handle is removable from the band.

10. The method of claim 6, where the step of positioning the handle to one side of the body results in the shoulders of the body rotating approximately 90 degrees and the core of the body rotating approximately 45 degrees around a vertical axis defined by an upright body, both rotations relative to the position of the first shoe.

11. The method of claim 6, where the step of positioning the handle to one side of the body results in the shoulders of the body rotating more than 90 degrees and the core of the body rotating more than 45 degrees around a vertical axis defined by an upright body, both rotations relative to the position of the first shoe.

12. A portable kit for resistance training comprising:

a. a first stretchable band with first and second ends;

b. a handle connectable to the first end and adapted to be gripped by one or both hands of the user;

c. a shoe attachment adapted to be secured to a first shoe worn by the user; and

d. a connector connectable to the second end of the band for removably, but securely connecting the second end of the band to the shoe attachment when the shoe attachment is secured to the shoe.

13. The kit of claim 12, wherein the handle is a ring handle.

14. The kit of claim 12, further including a second connector connectable to the first end of the band.

15. The kit of claim 14, wherein the connectors are carabiner connectors.

16. The kit of claim 12, wherein the shoe attachment is a right shoe attachment, and further including a left shoe attachment.

17. The kit of claim 12, further including a second stretchable band with first and second ends having a stretching resistance force that is greater than the first stretchable band.

18. The kit of claim 17, wherein the first and second stretchable bands are color coded, each color representing a different stretch resistance force.