Squats

Put the band beneath both of your feet and wrap the band around your hands a few times. Put your hands above your shoulders, kinda like you’re holding a barbell, and let the band rest on your shoulders.

Stand with both your feet at shoulder width. Next, bend your knees while pushing them slightly outwards. Keep your back straight while doing this.

Make sure to squat below parallel. (The full range of motion.) This means your hips should be lower than your knees. Now straighten your knees and make sure they keep pointing slightly outwards. Finally, fully extend your knees and hips.

Lunges

Start by tying the resistance band together around your ankles.

Next, place both feet next to each other. Lift your left foot and place it down in front of you, proceed to perform a controlled bend in your left knee as far as you can and return to the starting position.

Following this, you proceed to do the same with the right leg. Alternate between the left and right leg.

→ Make sure to keep your entire front foot on the ground when you’re bending the front knee. This will help with balancing and reducing the stress placed on the knee.

Hip bridges with knee extensions

The band should be tied together around the ankles.

Next, lie down on the ground with your knees bent and feet together, resting flat on the ground.

Relax your arms by resting them on the ground right beside your body. Create tension in your core and glutes, and lift your hips off the ground.

Lift your hips high enough to create a straight line from your core to your knees. Then, straighten your right leg by extending your right knee and put your right foot back down.

Following this, you do the same with the left foot. Lastly, lower your hips until your glutes touch the ground again in a controlled manner. 

Push-ups

The resistance band should go from behind your upper back, to the front of your body, with the band wrapped around your hands a few times to adjust tension and to make sure you won’t let go of it during the exercise.

Start in a planking position with your hands positioned under your shoulders. Your body should be kept straight without bending your back.

Lower your chest to the ground and rise back up again by extending your elbows. Your elbows should be kept closely against your body when performing the exercise. So don’t flare your elbows out.

→ If the push-ups are too challenging, then I suggest performing them with your knees resting on the ground. Keep your back straight to prevent back injuries, and don’t flare your elbows out.

Standing rows

Start by tying the band around something solid in front of you. For example, around a table leg.

Next, take the band with both hands at the edges and wrap the band around your hands a few times to adjust the tension and to make sure you won’t let go of it during the exercise.

Pull the band towards your body, ending with both elbows bent at about 90° and tightly held against your body.

Release slowly and straighten your arms by extending your elbows.

→ Bend your knees slightly and avoid raising your shoulders. Keep your elbows tucked against your body.

Lateral walks

Tie the band around your ankles.

Stand with your feet together, and your knees slightly bent.

Take a step with your right foot to the right side. Proceed to lift the right foot and return it to the starting position, placing it beside the left foot. Next, do the same with the left foot.

Front raises

Put your right foot slightly in front of your left foot, with your feet around shoulder width apart.

Proceed to put the resistance band beneath your front foot. The band should be positioned in the middle beneath your foot. Proceed to wrap the band around your hands a few times, so you won’t let go of it during the exercise.

Following this, raise your right arm straight in front of your right shoulder until you are at shoulder height.

Proceed to lower the right arm in a controlled manner. Then do the same with the left arm.

→ Don’t go above shoulder height.

Side raises

Put your right foot slightly in front of your left foot, with your feet around shoulder width apart.

Proceed to put the resistance band beneath the foot in the front. The band should be positioned in the middle beneath your foot. Proceed to wrap the band around your hands a few times, so you won’t let go of it during the exercise.

Following this, raise your right arm to the side of your body until you are at shoulder height.

Proceed to lower the right arm in a controlled manner, and do the same with the left arm.

→ Don’t go above shoulder height and make sure your arm doesn’t go behind your body.

Resistance band sit-ups

Start by tying the band around something solid behind you. For example, around a table leg.

Next, take the band with both hands at the edges and wrap the band a few times to adjust the tension and to make sure you won’t let go of it during the exercise. Hold your hands in front of your upper chest.

Lie flat on your back with both feet resting on the ground. Your knees should be bent as well. Place both hands in front of your body around your upper chest and come upwards with your torso.

→ Be careful not to rise upwards too much. If you come too high from the ground with your torso, then your back will start to bend.

This places stress on the back discs, potentially leading to an injury. Also, don’t put your hands behind your head, as some people will start pulling their heads when performing the upward motion.

Running man

Tie the band around your ankles. Stand with your feet around shoulder width.

Stay on the balls of your feet and proceed to jump with your right foot forward and your left foot backward. Keep switching between which foot you put forward. Your arm that comes forward is always crossed with the foot that is coming forward. This means if you jump your left foot to the front, your right arm comes forward.

→ Stay on the balls of your feet to remain mobile, and remember to use your arms as a way to stay balanced while performing the exercise.