1. Squat with Overhead Press Stand on the band, squat down, and press handles overhead for a full-body workout.
2. Seated Row Sit with legs extended, loop band around feet, and pull handles to your waist to build upper body strength.
3. Lateral Band Walks Place band around ankles, bend knees slightly, and step side-to-side to strengthen the lower body.
4. Chest Press Anchor the band behind you, step forward, and press handles forward to work the chest and arms.
5. Leg Press Lie on your back, place band around feet, and press feet away to engage lower body muscles.
6. Standing Bicep Curl Stand on the band, hold handles with palms forward, and curl up to your shoulders to tone arms.
7. Tricep Extensions Stand on the band, lift handles overhead, and extend arms upwards to target the triceps.