Exercise 1: Chest Pull

1. Sit on a sturdy chair with your back straight and core tightened.

2. Grasp both ends of your resistance band. This position should be in front of your chest with your elbows bent. If your resistance band is too long, you can fold it in half before starting.

3. Exhale and pull the band as you bring it closer to your chest and try to straighten your arms.

4. Inhale and release. Return to starting position.

5. Repeat 10 to 15 times.

This exercise can be done while seated or standing.

Exercise 2: Bent Over Row

1. While seated, step on the resistance band and grip the handles. If you use a band without handles, then just hold onto both ends.

2. Tighten your core to protect your lower back and bend your torso forward until your upper body is parallel to the floor.

3. Position your arms toward the ground.

4. Exhale and slowly pull the handles upward. You should feel your shoulder blades drawing closer and your elbows should be facing the ceiling.

5. Exhale and slowly release back to starting position.

6. Repeat 10 to 15 times.

You can move your feet farther apart to increase the intensity or move your feet closer together to make it easier for you.

Exercise 3: Squats

1. While standing, step on the middle of the resistance band with both feet flat on the floor.

2. Grip both ends of the band.

3. Slowly bend your knees into a squat position. Straighten your back, keeping your knees behind your toes and your butt out.

4, Return to starting position.

5. Repeat 10 to 15 times.

Exercise 4: Bicep Curl

1. Step on the middle of the resistance band with both feet. Your feet should be flat on the floor.

2. Grip both ends with your hands.

3. Raise your arms to the height of your chest in front of you and then return to starting position.

4. Repeat 10 to 15 times.

You can either do this while sitting or standing.

Exercise 5: Calf Press

1. While sitting on a chair with your back straight, place your right foot in the middle of the band.

2. Hold both ends of the band with your hands.

3. Extend your legs and point your toes upward, toward the ceiling.

4. Flex and point your toes toward the ground.

5. Switch to the other leg.

6. Repeat 10 to 15 times with each leg.

Exercise 6: Leg Press

1. Sit on a chair with your back straight.

2. Hold both ends of the resistance band.

3. Place your right foot in the middle of the band but keep the band off the floor. Your left foot should be flat on the ground.

4. Bend your right knee toward you by pulling it up with the band and then straighten it again in front of you.

5. Return to starting position and switch to the other leg.

6. Repeat 10 to 15 times with each leg.

Exercise 7: Triceps Press

1. While standing, place the resistance band under your right heel.

2. Hold the other end of the band with one or both hands and stretch it so you are holding both ends behind your right ear.

3. Pull it above your head and then release it back behind your ear.

4. Return to starting position.

5. Repeat 10 to 15 times on each side.