DISCLAIMER: These are intense workouts! Always consult a physician before attempting any new exercise plan. This is a guide. I am not a trainer. I am not responsible for any injury caused. Warm Up.
These are available from your local fitness store. You can also get them online for cheap but you get what you pay for: it's like the devils high five if they snap on you.
First, go jogging for at least 5 minutes, on the spot or around your neighbourhood. Then do some active stretching before you begin the workout.
Secure the bands properly against an immovable object before attempting these exercises. I'll leave the responsibility and any self flagellation or injury squarely in your hands.
TENSION LUNGE. Secure the bands low and get some tension by holding both handles by your side. Step towards the securing point, while maintaining tension in the band. 10 each side, 30s rest repeat x3
ROTATOR CUFF DUFFER. Secure the band at waist height. Perform 10 each direction keeping the elbow close to the ribs, rotating at the shoulder. Repeat the sequence once more after 30 seconds rest.
LEANING TRICEP EXTENSION. Hold a lunge with the band under your back foot, and your front knee bent. Underhand grip extensions, in line with the body. 3 sets of 10 reps with 30s rest.
Use the band that allows you to finish your sets. Don't immediately go for the heaviest band possible. The key is to move slowly into each movement, and find the maximum tension, hold & slowly reverse
HAMMER PRESS. Stand on the band with your back foot. Standing up, and pressing up straighter is easier, leaning into the ball or bench and pressing outwards is beastly. 3 sets of 10 reps and 30s rest
UPRIGHT BACK FLY. 3 sets of 10 reps, 30 seconds rest between sets. Keep your abs tight. If your abs don't feel strong, use a lighter band for now and see my ab development guides.
CALF-RAISES. Stand on the band with the ball of your foot. Hold the bands straight and high above your head, balance as your raise the heel. 15-20 per leg, 10s rest between each of the three sets.
I usually like to cool down by going jogging for another 10 minutes or so. Then stretch out your muscles. Your hamstrings, calves, shoulders, and biceps need most attention. See the guide.
You're done. Leave a comment if you have tried this. Also see my other guides.