1. Resistance Band Exercises

2. -Stand in the middle of the band with feet parallel and shoulder-width apart. -Hold handles at shoulder height. -Squat while pressing your arms directly over your head. Squats With Overhead Press Beginner Challenge -Use less resistant band. -Use band with a lot of resistance. http://www.realsimple.com/health/fitness-exercise/workouts/resistance-band-exercises-00100000067997/page4.html

3. -Place one foot on the center of the band. -Position your other foot about two feet behind the front. -Grip the bands with palms facing up and complete a bicep curl while lunging. Lunge With Bicep Curl Beginner Challenge -Use band with a lot of resistance. -Use less resistant band. http://www.realsimple.com/health/fitness-exercise/workouts/resistance-band-exercises-00100000067997/page2.html

4. - Loop the band around a stable object (bench). -Lie on your back and grip the handles with extended arms. -Raise legs so your shins are parallel to the floor. -Crunch upper body while pulling arms towards your knees. Crunch with Lat Pull-Down Beginner Challenge -Use less resistant band. -Use band with a lot of resistance. http://www.realsimple.com/health/fitness-exercise/workouts/resistance-band-exercises-00100000067997/page6.html

5. -Stand with feet wide apart. -Place one end of the band under one foot. -Grip the other end in same hand as foot. -Step into a side lunge and sweep hand with band toward opposite foot. -Push off with opposite foot to return to standing and raise arm to lateral position. Side Lunge with Side Raise Beginner Challenge -Use less resistant band. -Use band with a lot of resistance. http://www.realsimple.com/health/fitness-exercise/workouts/resistance-band-exercises-00100000067997/page7.html

6. - Stand on the center of the band with feet wide and knees bent slightly. -Bend torso to the right while drawing left elbow upward then vice versa. Monkey Beginner Challenge -Use less resistant band. -Use band with a lot of resistance. http://www.realsimple.com/health/fitness-exercise/workouts/resistance-band-exercises-00100000067997/page8.html

7. - Loop the band underneath the bench. -Lie on your back with knees bent, feet flat, and hands close to chest, elbows pointing slightly down and and out. -Straighten arms toward ceiling. -Lower slowly. Resistance Band Bench Press Beginner Challenge -Use less resistant band. -Use band with a lot of resistance. http://fitbie.msn.com/exercise/resistance-band-bench-press-women

8. - Wrap band around upper back. -Straighten arms out in front of you, up to eye level or higher. Incline Press Beginner Challenge -Use less resistant band. -Use band with a lot of resistance. http://fitbie.msn.com/exercise/resistance-band-bench-press-women

9. --Stand on the resistance band with front foot, extend rear foot behind you. -Hold the band with your elbows bent at 90 degrees and palms facing back. -Extend arms back. -Keep elbows close to your side. Kickbacks Beginner Challenge -Use less resistant band. -Use band with a lot of resistance. http://www.exercise.com/exercise/kickbacks-with-resistance-band