Here are a few quick and nifty ways of getting the best out of your band!
Lunge with a biceps curl – Place your band underneath your left foot, and position your right behind you as if you were preparing to do a lunge. Perform a lunge and whilst in a low lunge position perform a biceps curl using the band as resisistance.
Squat with overhead press – Lay your band in a straight line on the floor. Stand on the band in the middle with your feet a shoulder width apart. Pick up the ends of the band. Now squat deeply whilst raising your arms upwards above your head using the band as resistance.
Lateral band walk – Step into a looped band, or tie one around your legs just above the ankles. Place your feet shoulders width apart to create tension. Form a half squat position and shift your weight to the left side stepping sideways with the right leg. Take 8 to 10 steps before heading back the other way always keeping the band taut.
Bent over Row – Stand on the centre of the band with your feet a shoulders width apart, holding onto the ends of the band. Bend your knees slightly and slightly lean forward at the waist but keeping your hips back. Bend your elbows and pull the band up towards your hips. Squeezing your shoulder blades together until your elbows form a 90 degree angle. Lower your arms and row for 10 to 12 reps.