Pectorals:

Start by standing with one foot on the band and slightly in front of the other foot. With palms up and arms bent at your side, raise both arms up together. Lower arms and repeat.

Bicepts:

Start by standing with one foot on the band and slightly in front of the other foot. With arms extending downward, bend both arms at the elbow and raise to shoulder height, keeping wrists firm. Lower arms and repeat.

Bicepts:

Start by standing with one foot on the band and slightly in front of the other foot. With one arm extending downward, bend arm, curl wrist and raise to shoulder height, keeping your wrist firm. Lower arm and repeat.

Tricepts:

With knees slightly bent, feet apart, and hands behind your head, completely extend your arms slightly above shoulder level and palms facing in. Return and repeat.

Deltoids:

Start by standing with one foot on the band and slightly in front of the other foot. With arms extending down and palms facing down, and with wrists firm, extend arms forward. Return and repeat.

Deltoids:

Start by standing with one foot on the band and slightly in front of the other foot. With arms at your sides and thumbs forward, raise arms to shoulder height. Return and repeat.

Middle Trapezius, Rhomboids:

With knees slightly bent and feet apart, completely extend your arms at chest level. Return and repeat.

Quadracepts, Gluts, Hamstrings:

Start by standing with one foot on the band and slightly in front of the other foot. Step back and bend at the knees, keeping your head and chest forward. Stand back up and repeat.

Tricepts:

Start by standing with one foot on the band and slightly in front of the other foot. Bending forward at the waist, hold the end of the band at your knee and pull the other end of the band behind you. Release arm and repeat.