Who would have thought that such a simple piece of exercise equipment could be so versatile? And it is so small and compact you can take it everywhere with you! So no excuses…here are a few examples of “anytime, anywhere” exercises for you.

Behind the back Triceps pulls

Start holding the band with one hand in the middle of the back and the other holding the band behind the neck. Keeping the hand in the middle of the back still, as you breath out extend the other arm up above the head until the arm is fully stretched.

Repeat 10-12 times 3 times each arm.

Quick Tip

As you get stronger you can double the band over to increase the strength.

Bicep Curls with the band

Hold the band in the right hand and stand on the band with the right foot. Keeping the right elbow firmly secured into the waist, curl the arm up as you breathe out and slowly release.

Repeat 10-12 times, 3 times on each arm

Quick Tip

Keep standing tall and don’t let any tension build in the shoulders. Keep the elbow into the waist and make sure that the movements are smooth and even.

Upper Arm Pulls and Tricep Pushes

Take the band behind the back holding with both hands and bend over slightly as if in a ‘skiing’ position. Hold the centre in and start by gently pulling the band out to each side in small quick pulsing motions. (You may need to tighten or loosen the band to make it the right length).

Repeat this as many times as you can before getting tired and tension builds up in the shoulders.

Next, keep the band still and raise the arms as high as you can without raising the shoulders and pulse the arms upwards in small little pushes targeting the Triceps.

Repeat as many times as you can before getting tired and tension builds up in the shoulders.

Quick Tip

Keep breathing small little breaths as you pulse the arms and make sure that you keep the rest of the body relaxed to avoid tension.