- 1). Work your quadriceps by standing on your resistance band with your feet as far apart as your shoulders. Hold a handle in each hand with your hands together at shoulder height. Then perform a squat, keeping your hands at your shoulder height. Do three sets of 15 repetitions.
- 2). Work your lower back by standing on the band with both feet. Bend over so that your back is parallel to the floor. Adjust the resistance by gathering in or letting out more of the band. Test the tension by clasping your hands behind your neck; you should start to feel tension there. Return your hands to chest level, grasping one end of the resistance band in each hand. Stand up straight, and then return to the starting position. Do three sets of 15 repetitions.
- 3). Work your triceps by stepping on the band with only one foot, placing the other behind you. Keep your back flat as you bend forward slightly. You should have a handle in each hand. Pull the band up with both hands in a rowing motion. Squeeze your shoulders together for a maximum muscle workout. Do three sets of 15 repetitions.
- 4). Work your chest by trying some lying chest presses. Lie on the floor with the band under your back. Prop your knees up, and hold the ends of the band with both of your hands. Raise only one arm at a time, and then bring it down slowly. Repeat this motion with your other arm. Do three sets of 15 repetitions.
- 5). Work your triceps by placing one end of the resistance band behind your back. Hold the other end with your second hand in a manner in which the band extends across your back. Extend your second arm upwards until it is straight, and then let it fall slowly. Reverse the positions of your arms, and repeat the exercise with your other arm. Do three sets of 15 repetitions.