Stand on a tube band with the feet slightly wider than your shoulders and center of the band between the feet. Holding a handle in each hand, bring the top of the band up to each shoulder and alternately push one overhead, then the other as you stand from the squat. Keep your chest lifted, abs tight and arms strong. Repeat 10 -12 reps for 3 sets.
2. Bent Over Row
Stand over the center of the band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back and abs tight.. Grasp each handle with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together. Lower and repeat for 10-12 reps for 3 sets.
3. Push Up with Band Around Back
Get into push-up position and wrap the band around your back with one hand on each handle. Make sure the band is behind your shoulders so it won’t flip around your neck. As you push up, use the added resistance to work against you. Do 10-12 reps and repeat to 3 sets.
4. Side Leg Raise
Stand with both feet on the band, hold the handles at hip level, palms facing up. Lift each leg strongly, working against the band and hold for 2 seconds, switch quickly and repeat. Do 10-12 reps and repeat to 3 sets.
5. Upright Row
Target your traps. With feet positioned on the center of the band, shoulder-width apart, grip each handle and position them with palms facing each other just in front of your thighs. Pull the band straight up the front of your body to shoulder-level, keeping your elbows bent and positioned in a high “V.” Slowly lower back down to starting position and keep rowing for 10-12 reps.