Bicep curl: Stand with feet shoulder-width apart, one foot on one hand grip. Hold opposite hand grip palm-side up, just below the hip. Keep arm glued to side as you curl arm and pull up on band to bring hand toward shoulder. Return to start. Do three sets of 10 to 12 reps on each side.
Perfect your form: Tuck your elbow in. Keep your chest up and avoid locking your elbows.
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Crossover shoulder press: Stand with knees slightly bent and feet hip-width apart. Hold band to one side with one arm extended and the other bent across in line with your shoulder. Reach diagonally up overhead, pulling hands as wide apart as you can. Return to start. Do three sets of 10 to 12 reps on each side.
Perfect your form: Make sure the movement comes from your arm only. Keep spine in a neutral position and avoid moving torso from side to side. Brace your core. Keep shoulders level.
Burn extra calories! Using a band requires more balance and core stability than dumbbells or machines, so you work more muscle groups and burn calories faster.
Resistance row: Start with one of the band's grips under one foot, staggering your stance by stepping opposite foot slightly forward and maintain a slight bend in both knees. Hinge at hips, keeping back straight and eyes locked on a spot about 1 m ahead. Pull band up toward waist, until upper arm is nearly parallel to floor. Slowly lower arm to start position. Do three sets of 10 to 12 reps on each side.
Perfect your form: Lean forward and visualize a straight line from the crown of your head to your tailbone. Avoid rounding your lower back. Use your upper and middle back to initiate movement.
Ease up: If you want to dial down your workout, do two sets with the band and one set without.
Side crunch: Sit cross-legged with back straight, core engaged and arms holding band with slight resistance overhead. Lean toward side, without changing the distance between arms. Hold position for 10 seconds. Return to start and repeat on opposite side. Do three sets of 10 to 12 reps.
Perfect your form: Lean from your waist, moving torso, shoulders, arms and head together as one. Keep movement slow and controlled, with shoulders away from ears.
Seated rower's curl: Sit with legs bent and knees glued together. Wrap band under both feet and hold a grip in each hand, arms extended, hands at shins. Pull band back until elbows reach a 90-degree angle. Hold for 10 seconds. Slowly release to go back to start. Do three sets of 10 to 12 reps.
Perfect your form: Keep chin level with the ground and pelvis tipped forward so your spine stays tall and straight.
Challenge yourself: Amp up your workout by holding the band instead of the hand grips.
Active leg stretch: Lie on back with legs extended to ceiling. Wrap band around both feet and hold a grip in each hand. Keeping feet flexed, lower legs to about a 45-degree angle. Hold for 30 seconds. Do 10 to 15 reps.
Perfect your form: Press lower back into floor and keep core engaged by drawing belly button toward spine.
Hamstring kick: Lie on back with head on floor. Bend one leg and place that foot on floor for support. Raise opposite leg toward ceiling, knee bent, with band underneath foot, and arms above waist. Straighten leg and lower to 45-degree angle, pulling sides of band to maintain resistance. Hold for 30 seconds. Do three to five reps before switching legs.
Perfect your form: Keep quads and lower abs engaged to protect your lower back. Engage arms. Draw core toward spine.
Say adios to pain: Lengthening and strengthening hamstrings helps reduce your risk of knee injuries.
Lateral pull: Sit cross-legged holding band at shoulder level with arms bent. Keeping one arm stable, extend opposite arm out to side, reaching as far as you can without locking elbow. Hold position for 10 seconds before returning to start. Do 10 reps before switching sides. Do three sets.
Perfect your form: Draw lower abs toward your spine to maintain good posture. Keep your chin up. Avoid rounding your lower back.
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