Bicep Curl: 1. Standing on the band, hand facing out gripping the handles, slight bend to the elbows. 2. Curl the hands up to the shoulders.

Row: 1. Feet shoulder width apart, hands facing in towards each other, arms extended out in front of the body. 2. Contracting the lat muscles between the shoulder blades, pull back until the hands are in line with the front of the ribs.

10-15 reps of each exercise

Turtles Side Obliques: 1. Knees bent, feet on the ground, arms extended towards the feet. Crunch up. 2. Swivel back and forth like a turtle on its back, alternating touching each heel. 

Weighted Crunches: 1. Knees bent, feet on the ground, arms extended towards the feet, stretching the band to create resistance. 2. Keeping everything where it is, crunch up.

Standing Ab Twist: 1. Feet hip width apart, standing with one side of the body parallel to the door anchor, arms extended forward in front of the chest. 2. With straight arms, rotate them to the side away from the door like a baseball swing, twisting at the waist, keeping the head and feet facing forward. Switch sides.

10-15 reps of each exercise

Hamstring Curl: 1. Start in tabletop position, extending the leg with the ankle strap straight out and back, foot flexed. 2. Bend the knee sending the foot up towards the glutes.

Weighted Squat: 1. Standing on the band, feet hip width apart, toes slightly pointed out, hands facing out and pressed up just above the shoulders like you’re holding a barbell on your back. 2. Squat down into the heels, keeping the butt back and chest up. 

Leg Lift: 1. Lying on the back, the leg with the ankle strap comes up to a 90 degree angle, foot flexed, opposite leg bent with foot on the ground, arms on the ground along the sides of the body. 2. Straighten the elevated leg, lifting the foot to the sky, foot still flexed.