Loop the band around your back just beneath your shoulder blades. Stand up straight with your head up and grasp the ends of the band at chest height. Keep your forearms parallel with the ground.

Push your hands away from you, keeping your forearms parallel to the ground. Return slowly to the start and repeat.

Take up a similar stance to the chest press, but this time tuck the band further up underneath your armpits (use a towel if the band starts to dig in).

Push your hands up and away from you at a 45 angle to the ground. Return slowly to the start and repeat.

Wrap a towel around your neck and wrap the band around your shoulders (not neck). Grasp the ends at chest height and stand upright with your head up.

Push your hands down and away from you at a 45 angle to your body until your arms are almost straight. Return slowly to the start and repeat.

Wrap the band around a door handle or other solid point at chest height. Grasp the band with one hand out to your side at chest height. Keep your body upright and parallel to the door at all times.

Keeping a slight bend in your arm, pull it round in a horizontal arc until it is in front of your chest. Return slowly to the start and repeat.