You can start with the warm for 10 minutes and before you start you will need the tube bend , towel and water for drinking during your training session.

You can start with the BEND OVER ROW. Stand over the centre of the band with feet shoulder width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back ,grasp each handle with hands facing the outside of your knees. With elbows bent, pull  the band up towards your hips, squeezing your shoulder blades together until your elbows form a 90 degree angle. Lower and row for 12 to 15 repetitions.

OVERHEAD PRESS: Stand over the centre of a tube band with feet shoulder width apart. Grip each handle , positioning your hands at shoulder level with palms facing each other so your thumbs tough your shoulders. Press straight up rotating your palms forward as you fully extend your arms. Lower back down slowly and repeat.

FORWARD RAISE: To hit  the front of the shoulder, stand on the middle of the band with the feet shoulder width apart and grip each handle at your  side palms facing in. Next without locking your elbows, being our right arm straight out in front of you  shoulder height. slowly lower back down and raise the roof before switching arms.

LATERAL RAISE: Build boulder shoulders with this isolation move. Stand with feet positioned over the center of a tube band shoulder width apart. Grip each handle with arms down at your side to shoulder level. Slowly lower back down and go for a total 12 to 15 repetition.

CONCENTRATED CURL: Start in a forward lunge position, right leg in front and place the middle of the band under the right foot. Grasp one end of the loop band with your right band , resting your elbow on the inside of your knee , curl the band up forward your shoulder , squeezing your biceps at the top. Slowly lower down and repeat before switching sides.

Sit on bench or floor placing the center of a tube band beneath your glutes or bums . Grab  handle in each hand and stretch your arms up , bending your elbows so that your hands are positioned behind our neck with pals forward the ceiling , press your arms straight up until they fully extend , lower back down and repeat 12 o 15 repetitions before switching sides.