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Stand on the band, pull upwards with elbows leading, to chest level. Muscles targeted: Upper Traps, Deltoids.

Lie on your back, band around thighs, lift hips up squeezing glutes. Muscles targeted: Glutes, Hamstrings.

Place the band around legs above ankles, get into a half-squat, walk sideways. Muscles targeted: Gluteus Medius.

Stand on band, bend over, pull band toward lower abdomen. Muscles targeted: Middle Back, Lats.

Anchor band at chest level, stand perpendicularly to anchor, press band away from chest. Muscles targeted: Core, Obliques.

Loop band around ankle, kick back against resistance. Muscles targeted: Gluteus Maximus.

Place the band above your knees, stand with feet shoulder-width apart, squat down while pushing knees out. Muscles targeted: Glutes, Quadriceps, Hamstrings.

Step on the band, extend arms overhead with palms facing forward. Muscles targeted: Deltoids, Triceps.

Lie on your back, band around feet, push feet away against band resistance. Muscles targeted: Quadriceps, Glutes, Hamstrings.

Stand on the band, lift arms to the sides to shoulder height. Muscles targeted: Lateral Deltoids.

Sit on the ground, extend legs, loop band around feet, pull band towards waist. Muscles targeted: Lats, Rhomboids, Biceps.

Place band above knees, run in place with high knees. Muscles targeted: Hip Flexors, Quadriceps.

Step on the band, hold it with palms facing forward, curl hands toward shoulders. Muscles targeted: Biceps.

Place band across your back and under your hands, perform push-ups. Muscles targeted: Pectorals, Deltoids, Triceps.

Stand on the band with feet shoulder-width, raise arms in front to shoulder height. Muscles targeted: Anterior Deltoids.

Step on the band, hold it with palms facing each other, curl up. Muscles targeted: Biceps, Brachialis.

Hold the band overhead, keep one arm stationary, extend the other arm up. Muscles targeted: Triceps.

Hold the band with both hands in front of you, pull the band apart keeping arms straight. Muscles targeted: Rear Deltoids, Rhomboids, Trapezius.

Anchor band behind you, press arms forward from chest level. Muscles targeted: Pectorals, Triceps, Deltoids.