1. Lay on the floor. Put the band on the soles of your feet and lower straightened legs to eye level. Then bend knees to table top. Push out straight legs with flexed feet strong through the heels. Repeat 30 times.
2. Wrap the band around a door knob or handle. Center yourself with your head below the knob. Grab the ends of the band an equal distance on both sides from the knob. The tighter the resistance the more challenging. Press arms down and release 30 times. Then do the same movements again, just in a bicep curl.
3. Tie the end of the band into a loop for your foot to fit in securely. Bend knees in table top, then bicycle up out and in one leg at a time, doing 30 reps on each leg. Reverse the motion and repeat 30 on each leg.
4. Stretch both legs out at eye level, then open out the legs and create a circle to meet in the center bottom of the circle then lift together open around and repeat 30 times, then reverse 30 times.