Complete 15 repetitions of each exercise back to back for 5 sets. Rest one minute in between sets. For intermediate level: Complete 5 rounds and add 15 burpees at the end of each round. The resistance band is a cost effective and convenient way to train your muscles. They can be used at home, in the gym, outside and are portable for travel. They come in a variety of resistances and are suitable for all fitness levels.
Anchor the resistance band securely at about mid-chest level and hold one end in each hand. Step away from the anchor point until the band is pulled tight (step further away for more resistance, closer for less). Stand with feet hip-width apart and extend your arms in front of your body, palms facing in. Lower into a squat. As you press up to standing, row arms back by bending your elbows outside of your torso. Repeat by lowering into squat and extending your arms back out.
Muscles used: Glutes, quads, back.