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Step 1
Know that there are three levels of Thera-Band; green, yellow and red. Novices use green, intermediate workouts require yellow and true aficionados use red.
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Step 2
Work your biceps. Step on your Thera-Band with both feet, lock your elbows in position and, holding your Thera-Band in your hands, lift your arms towards your shoulders. You can modify the resistance by changing the distance between your feet or moving your hands along the band. Lift for three sets of 12 repetitions.
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Step 3
Work your shoulders. Step on the Thera-Band with one foot. With the opposite hand, grasp the band and raise it toward the ceiling. You're mimicking a shoulder press but with one hand. Make sure to lift your torso, engage your core and keep your shoulders down to maximize the exercise. Repeat for three sets of 12 repetitions and switch sides.
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Step 4
Work on your posture. Thera-Bands work out the difficult-to-reach areas of the body. Stand with your feet shoulder-width apart, grasping the band in each hand. Holding the band in front of you, pull it until your hands are partially open, keeping the band at the same level as your shoulders. Repeat for 20 counts, two times. You'll feel a burning sensation up the back of your neck, which is the muscles that keep you from hunching forward working overtime with the band.
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Step 5
Work your outer glutes. For an exercise that you'll feel immediately, tie the Thera-Band into a circle, using a square knot. Step into the circle and lift it so that it has some tension right above your ankles. Step with your left foot, then your right foot. Do this for 25 steps on the left, 25 steps on the right. Repeat if you have the strength.
