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.
Attach the center of the band to a stationary object and hold one end in each hand. Stand with your back to the attachment, elbows bent and shoulders abducted to 90 degrees (upper arm level with shoulder) so that your hands are next to your chest. Push forward one at a time alternating and straighten your arm out in front of you. Slowly return to the starting position.
Muscles used: Chest, shoulders.