1. Band Pull Apart

1: Stand with your feet shoulder-width apart and hold a resistance band with both hands.

2: Raise your arms to shoulder height in front of your chest, so your palms facing upwards.

3: Pull the band apart by extending your arms out to the sides until they are completely straight.  

4: Pause for a second at the end of the movement, then slowly bring your hands back towards your chest while keeping tension on the band.

5: Repeat for the desired number of reps.

2. Bicep Curl

1: Stand with your feet shoulder-width apart and place the loop band underneath one foot. Hold the other end of the band in both hands.

2: Begin with your arms straight down at your sides and your palms are facing forward.

3: Slowly bend your elbows and bring your hands up towards your shoulders, keeping your palms facing upwards and the band nice and taut.

4: Pause for a second at the top of the movement, then slowly lower your hands back down to the starting position.

5: Repeat for the desired number of reps.

3. High Pull

1: Stand with your feet shoulder-width apart and place the loop band underneath one foot. Hold the other end of the band in both hands.

2: Begin with your arms straight down at your sides and your palms facing your thighs.

3: Pull the band up towards your chest by bending your elbows out to the sides, keeping your palms facing downwards and your elbows higher than your hands.

4: Pause for a second at the top of the movement, then slowly lower the band back down to the starting position.

5: Repeat for the desired number of reps.

4. Bent Over Row

1: Stand with your feet shoulder-width apart and place the loop band underneath both feet. Hold one end of the band in each hand.

2: Bend your knees slightly and push your hips back, keeping your back straight and your core engaged.

3: Lean forward at the hips until your upper body is at a 45-degree angle to the ground. Your arms should be hanging straight down with your palms facing your knees.

4: Pull the band up towards your chest by bending your elbows out to the sides, keeping your palms facing downwards and your elbows close to your body.

5: Pause for a second at the top of the movement, then slowly lower the band back down to the starting position.

6: Repeat for the desired number of reps.

5. Chest Flies

1: Hold the loop band with both hands and place it behind your back, just below your shoulder blades.

2: Hold onto the ends of the band with your palms facing forwards.

3: Slowly open your arms out to the sides, keeping your elbows slightly bent and your palms facing forwards.

4: With your arms still extended, slowly bring them together to meet at your chest.

5: Pause for a second,, then slowly bring your arms back out the sides,  keeping tension on the band.

6: Repeat for the desired number of reps.

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