The following sample workout routine is an example of the types of workouts you can design for yourself with the tools available to you at
All natural health and Fitness Club
Sample Workout: Full Body Resistance Band Routine
Do 2 to 3 sets of 12 to 15 reps of each exercise
1) Band Lunge

Preparation: Stand with your feet hip-width apart.
Breathing: Breathe in as you take a step forward, breathe out as you return to start position.
Execution: Take a large step forward and place the band under your arch. Both legs should be extended, feet parallel, with your leading foot flat. The heel of your back foot should be raised. Hold the handles of the band with an overhand grip and bring them up to shoulder level with your palms facing forward. Slowly, bend your knees and stop just before the knee of your back leg touches the floor. Pause and then extend your legs, pushing through the heel of the leading leg until you are back to start position. After completing all reps, switch legs and repeat.
Comments: Keep your back as vertical as possible throughout the exercise. Take care that the knee of your leading leg remains in line with your ankle as you bend your knee.
2) Band Hip Leg Extension

Preparation: Begin on your hands and knees. Place the band in the arch of one of your feet and take hold of both handles with a palms-in grip and with the band inside your arms. Raise the knee you are working towards your chest, assuring that your back is completely straight.
Breathing: Breathe in as you extend your leg backward and breathe out as you complete the extension and return to start position.
Execution: Slowly, extend your hip and leg and push your foot directly behind you. Stop when your foot forms a straight line with your body at hip-height. Pause, flex your hip and bend your knee, bringing in back toward your chest and start position.
Comments: Don’t forget to keep your abs tight throughout this range of motion. This will help to prevent your back from arching.
3) Band Lying Curl

Preparation: Attach the band to a sturdy object at floor level. Since you’ll only use one end of the band, make sure that the other end is secure. Attach the loose end to an ankle strap and place around the ankle of your starting leg. Lie on your stomach with the band coming from behind your feet. Both legs should be straight.
Breathing: Breathe out as you bend your knee; breathe in as you straighten back to start position.
Execution: Bend your starting leg at the knee until your heel is near your buttocks; pause and then slowly straighten your leg back to start position. After completing all reps, repeat with opposite leg.
Comments: Keep your hips still and your knees together during the range of motion.
4) Band Calf Flex

Preparation: Both resistance bands should be placed over the toes of one foot. Stand with feet hip width apart, tighten your abs and stand tall.
Breathing: Breathe out as you push your toes down, breathe in as you come back to start position.
Execution: Grasp the middle of the band with an overhand grip; bring your hands up to chest level. Extend the leg with the band attached. It should be straight and off the ground. Keep your leg straight and push your toes down against the band. Imagine that you are pushing a brake pedal on a car. Pause and lift your toes back as far as possible and then back to neutral and in the start position.
Comments: If you require more resistance, move your hands wider apart; place them closer together to decrease resistance.
5) Band Ultimate Tummy Trimmer

Preparation: Lie on your back and bend your knees and place your feet on the floor about hip-width apart. Place the resistance band across both arches and lift your feet towards the ceiling. Hold onto the ends of the band with your hands.
Execution: Lift your upper body up so that your shoulder blades are just above the floor; inhale. Now, slowly lower your legs, exhaling and keeping your hands stationary stretching the band. Stop at the point that your lower back comes off the floor. Inhale as you rise to the starting position.
Comments: You’ll really work your torso harder trying to remain stable with the use of the resistance band.
6) Band Side Bends

Preparation: Attach the band to a sturdy object at floor level. You’ll only need one end of the band, so take care that the other end is securely attached to the anchor point. Stand with your feet shoulder-width apart, keeping your abs tight. The band should come from the side you are working on. Grasp the handle with an overhand grip, hold your arm out straight and to the side at a 45-degree angle to your body. You should be feeling some resistance at this point.
Breathing: Breathe out as you laterally flex away from the anchor point and breathe in as you return to start position.
Execution: While holding your lower body still and your hips level, flex your midsection and lean away from the anchor point. Aim to touch your free hand on the side of your knee. Pause and straighten back up to standing position. After finishing all lateral bends, turn around and repeat for the other side.
Comments: If you need more of a challenge step further away from the anchor point; if you need a bit less step closer to the anchor point.
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