Package includes : 2 x Resistance BandsUsage:Clams : lie on left side with your knees tucked forward .Using right hand , grab the band . Squeeze your buttocks as you open your legs , lifting your right tigh up .Keep your feet stacked .Open and close your legs.Biceps : with your feet securely on the band at its mispoint , grasp the two ends of the band and curl upward as far as possible , keeping your wrists straight , recover and repeat .Static Arm Curls : with feet securely on the bands , grasp two ends of bands , and curl upward as far as possible , keeping your wrists straight .Bent-over Row : with your feet securely on the band at its mispoint and bending at the waist , pull both ends of the band toward you , recover and repeat .Side Lateral Raise : with your feet securely on the bands at its midpoint , and your arm at your side , grasp two ends of the band and raise your hand to shoulder height , recover and repeat .Squats : place feet shoulder dstance apart on band , graps band ends with each hand , lower body by bending knees , keep back flat , return to standing position.
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