1. Squat Jacks

1: Begin by placing the loop band around your legs, just above your knees.

2: Stand with your feet shoulder-width apart and your hands clasped in front of your chest.

3: Bend your knees and lower into a squat position, making sure to keep your knees behind your toes.

4: From the squat position, jump up and spread your feet out wider than hip-width apart, while keeping the band taut.

5: As you land, immediately jump back into the squat position, bringing your feet back together.

6: Repeat this movement for the desired number of reps, or until you feel your leg muscles starting to tire.

2. Walking Squat

1: Begin by placing the loop band around your legs, just above your knees.

2: Stand with your feet shoulder-width apart.

3: Bend your knees and lower into a squat position, making sure to keep your knees behind your toes.

4: Take a step forward with your right foot, maintaining the squat position and keeping the band taut.

5: Bring your left foot forward to meet your right foot, taking another step while staying in the squat position.

6: Continue alternating steps while maintaining the squat position, taking 10-15 steps in total.

3. One Arm Shoulder Press

1: Begin by standing up straight with your feet shoulder-width apart and the loop band around your left hand. Your left palm should be facing the ground.

2: Gripping the other end of the band, raise your right arm up to shoulder level, with your elbow bent and your palm facing forward.

3: Slowly straighten your arm, pressing the band overhead while keeping your core engaged.

4: Pause briefly at the top of the movement, then slowly lower your arm back down to the starting position.

5: Repeat this movement for 10-15 reps on each side, or until you feel your shoulder muscles starting to tire.

4. Side Lying Leg Raise

1: Begin by lying on your side, with your bottom arm extended out in front of you to support your head.

2: Place the loop band around your ankles, making sure it is snug but not too tight.

3: Bend your bottom knee slightly for stability and extend your top leg straight out in line with your body.

4: Keeping your leg straight, lift your top leg up towards the ceiling, while keeping the band taut.

5: Pause briefly at the top of the movement, then slowly lower your leg back down.

6: Repeat this movement for the desired number of reps, or until you feel your hip muscles starting to tire.

5. Plank Jack

1: Begin by placing the loop band around your ankles and get into a high plank position with your hands directly under your shoulders.

2: Make sure your body is in a straight line from head to heels and engage your core.

3: Keeping your feet together, jump your legs out to the sides, then jump them back together to complete one repetition.

4: Repeat this movement for the desired number of reps, or until you feel your core and leg muscles starting to tire.

6. Plank Tap

1: Begin by placing the loop band around your ankles and get into a high plank position with your hands directly under your shoulders and your feet hip-width apart.

2: Engage your core muscles and keep your back straight.

3: Lift one foot off the ground and tap it out to the side of your body, then bring it back to the starting position.

4: Repeat the same movement with the other foot, tapping it out to the side and bringing it back to the starting position.

5: Continue alternating between your right and left foot for 30-60 seconds, or as long as you can maintain proper form.

7. Upright Row

1: Begin by standing on the loop band with your feet hip-width apart. Hold the loop band with your hands about shoulder-width apart, with your palms facing towards your body.

2: Hinge at the hips to lean forward slightly, keeping your back straight.

3: Lift the loop band up towards your chest, keeping your elbows high and close to your body.

4: As you lift the loop band, squeeze your shoulder blades together and keep your core muscles engaged.

5: Slowly lower the loop band back down to the starting position, keeping your elbows high and close to your body.

6: Repeat the movement for the desired number of reps, or until your muscles start to tire.

8. Sat Down Double Arm Row

1: Begin by sitting on the floor with your legs extended in front of you, and place the loop band around the soles of your feet.

2: Hold the loop band with both hands, with your palms facing towards your body and your elbows bent at a 90-degree angle.

3: Keep your back straight and your core muscles engaged throughout the exercise.

4: Pull the loop band towards your chest, squeezing your shoulder blades together as you do so.

5: Slowly release the tension in the loop band and return to the starting position.

6: Repeat the movement for the desired number of reps.

9. Kick Back Straight Leg

1: Begin by placing the loop band around your ankles and getting down on all fours, with your hands directly under your shoulders and your knees hip-width apart.

2: Extend your left leg straight out behind you, keeping your foot flexed and your toe pointed towards the ground.

3: Engage your glutes and hamstrings as you lift your left leg up towards the ceiling, keeping your leg straight and your foot flexed.

4: Slowly lower your left leg back down to the starting position, tapping your toes on the floor.

5: Repeat the movement for the desired number of reps, then switch to your right leg and repeat the movement for the same number of reps.

10. Runners Extention

1: Lie flat on your back with the loop band placed around your thighs.

2: Hold your legs off the floor in a sitting position with your toes pointing towards the ceiling.

3: Slowly lower one leg to the floor, straightening it as you go. Before it reaches the floor slowly raise it back up to the starting position.

4: Repeat, alternating between both legs for the desired number of reps.

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