Resistance band workout at home

1. To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
2. When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
3. Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
4. Use the heel of your feet to push your body up to the starting position as you exhale.

How much: 3 sets of 12

1. Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
2. To begin, take short steps forward alternating your left and right foot.
3. After several steps, do just the opposite and walk backward to where you started.

How much: 2 sets of 10 steps each way

1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
2. Facing the attachment point of the band, hold on to the column to stabilize yourself.
3. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
4. Return the leg to the starting position.

How much: 2 sets of 12 each leg

1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
2. Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line to the torso. This is your starting position.
3. As you exhale, lift the handles up until your arms are fully extended overhead.

How much: 2 sets of 12

1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.

How much: 2 sets of 12

1. Begin with your arms extended straight out in front of you, holding the band with both hands.
2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
3. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
4. Pause as you complete the movement, returning to the starting position under control.

How much: 2 sets of 15

1. Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.
2. While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press. The palms should be facing forward with the elbows bent and to the sides. This movement will create tension on the band. This will be your starting position.
3. Keeping the hands by your shoulder, stand up on your toes as you exhale and contract the calves hard at the top of the movement.
4. After a one second contraction, slowly go back down to the starting position.

How much: 2 sets of 15