1. Stand with hands resting on the back of a chair, feet hip-width apart. 2. Place your left foot inside the band, right foot standing on the other end. 3. Kick the band back with your left leg, keeping your knee down and your thighs together. 4. Return the foot to the starting position, toe to ground.

1. Stand on the middle of the band with your feet hip-width apart, holding with both hands. 2. Take a deep breath into your stomach and tighten to brace your core. 3. Bend your knees slightly and hinge at your hips by pushing your hips back. 4. Keep your back flat and your neck neutral. 5. Return to the starting position, driving through your heels.

1. Stand with feet shoulder-width, band under both feet. 2. Hold the band with both hands and raise it above your head. 3. Squat down, keeping the band taut. 4. As you lower, press the knees out while keeping the arms straight and chest up. 5. Drive through the heels to return to the starting position.

1. Stand on the band, feet shoulder-width, holding the band at shoulder height with palms forward. 2. Brace your core then squat down, keeping your chest up and your back straight. 3. Straighten your legs and extend your arms to press the band up above your head. 4. Drop your hands back to your shoulders and immediately lower into another squat.

1. Stand with your feet shoulder-width apart, elbow bent at a right angle. 2. Hold a resistance band in your hand. 3. Move your hands slowly, keeping your elbow locked into your side. 4. Slowly return your hands back to the starting position.

1. Stand on the middle of the resistance band. 2. Hold the band with your arms at your sides, palms facing down or each other. 3. Raise your arms straight in front of you to shoulder height. 4. Slowly lower back to the starting position.

1. Stand on the band with feet shoulder-width, holding the band with palms facing up. 2. Keep elbows close to the torso, curl hands towards shoulders. 3. Lower with control back to the starting position.

1. Stand on the band with one foot, holding the band with both hands behind your neck. 2. Extend your arms straight up. 3. Lower back down with control.

1. Sit on the floor with legs extended. 2. Loop a band around your feet. 3. Pull the band towards your waist. 4. Release tension slowly and with control.

1. Stand with one or both feet on the center of the band. 2. Hold the band with hands at shoulder height, palms facing up and elbows bent 90°. 3. Straighten your arms, pressing the band up. 4. Slowly bend your elbows and lower your arms, returning your hands to the shoulders.

1. Stand on the band, feet shoulder-width apart, holding the band with both hands. 2. Bend knees slightly, hinge at the hips, keeping your back straight. 3. Pull the band to your ribs by pulling your elbows back behind you, close to your body. 4. Pause briefly at the top while squeezing your back and your shoulders. 5. Slowly lower the band back down to your start position.

1. Stand with both or one foot on the band, feet hip- or shoulder-width apart. 2. Grip each end of the band firmly with palms facing down. 3. Exhale, slowly raise arms straight to front, shoulder height. 4. Hold position briefly at the top, shoulders engaged. 5. Inhale, lower arms back to the starting position controlled.

1. Lie on the floor, band under your back, holding ends with both hands. 2. Engage your chest muscles to press your arms up until they're straight. 3. Lower hands to the sides until elbows touch the floor. 4. Keep the movement controlled and steady.

1. Place the band across your upper back, holding the ends with both hands. 2. Get into the push-up position, hands slightly wider than shoulder-width. 3. Lower your body to the ground, keeping elbows at a 45° angle. 4. Press back up, extending your arms fully.

1. Hold the band with a wide grip, arms extended in front of you. 2. Lift the band over and behind your head, keeping arms straight. 3. Return to the front with control.

1. Hold the band at chest level, palms down. 2. Pull your arms back until the band touches your chest. 3. Squeeze your shoulder blades without losing tension in the band. 4. Slowly return to the starting position and repeat.