At first, band moves often feel easy because you aren't lifting any weight, but once you do a few reps, you'll begin to feel the way it tires out your muscles just like other resistance exercises. This is a great workout to do when you are traveling, because the band is an easy piece of equipment to bring along with you. Couple this with the no-equipment, body-weight series of exercises, and you'll see results fast. The individual exercises are listed first, with details about each exercise following:

• Front raises

• Lateral raises

• Biceps curls

• Tricep kickbacks

• Flyes

• Bent over flyes

• Leg extensions

• Woodchop

Front Raises

Stand with your right foot about two feet in front of your left, toes facing forward. The middle of the band should be under your right foot, with an end of the band in each hand. Your shoulders are relaxed, your torso is tilted slightly forward, and your back is flat. Your arms are down. On an exhale, raise your arms in front of your body to shoulder height. You should feel tension in the band as you get to the top of the move. Lower your arms slowly. Repeat twelve times. Rest for 30 seconds and do a second set.

Lateral Raises

Make sure your feet are parallel and hip width apart, with the band under both feet and your hands holding each end of the band. Keep your shoulders relaxed, and your arms down by your sides. On an exhale, raise your arms out to your sides at shoulder height. You should feel tension in the band as you get to the top of the move. Lower your arms slowly. Repeat twelve times. Rest for 30 seconds and do a second set.

Biceps Curls

Make sure your feet are parallel and hip width apart, with the band under both feet and your hands holding each end of the band. Keep your shoulders relaxed, and your arms down by your sides. On an exhale, bend your elbows and bring your hands toward your shoulders. You should feel tension in the band as you get to the top of the move. Lower your arms slowly. Repeat twelve times. Rest for 30 seconds and do a second set.

Triceps Kickbacks

Make sure your feet are parallel and hip width apart, with the band under both feet and your hands holding each end of the band. Your elbows should be bent and your hands should be by your shoulders. Bend your knees a little and tilt forward from your hips. Now, straighten your arms out behind you, bringing your hands to your hips. Bring them back to the start position. Repeat twelve times. Rest for 30 seconds and do a second set.

Flyes

Lie on your back, with the band under your upper back, an end in each hand. Keeping your arms in a long line, bring your hands up and over your head, squeezing your chest muscles together when you get to the top. Return to the start. Repeat twelve times. Rest for 30 seconds and do a second set.

Bent Over Flyes

Make sure your feet are parallel and hip width apart, with the band under both feet and your hands holding each end of the band. Bend your knees a little and tilt forward from your hips, then bring your arms down so they hang. Now, raise your arms up to the side, pulling the band up. Return to the start. Repeat twelve times. Rest for 30 seconds and do a second set.

Leg Extensions

Lie on your back, with your lower back pressed gently to the floor and your legs up straight from your hips. Put the middle of the band over the bottom of your feet and hold each end in your hands, so the band goes down the length of your legs. Pull the band a bit to create some resistance, then lift your hips, pressing your feet toward the ceiling and against the band. Return to the start. Repeat twelve times. Rest for 30 seconds and do a second set.

Woodchop

Put the band over a top door hinge, then pull an end through the space between the door and the wall so that you're holding both ends. Stand with your hip near the doorjamb with both hands holding the band near your shoulder. Holding your torso very still, turn toward the door then twist down, bringing your hands to your opposite hip. Return to the start. Repeat twelve times, switch sides, then do a second set on each side.

Woodchop