Begin with the lightest resistance band. (Read the package that tells you which band gives the lightest amount of resistance.) Begin slowly with a low number of repetitions per set.
Start a bicep curl by standing on the resistance band, your feet shoulder-width apart. Pull up on the resistance band until your arm is bent at a 90-degree angle--your fist should be just in front of your shoulder. Hold this position for three seconds, then release, and repeat 15 times. Do three sets of 15 repetitions.
Stand on the resistance band, your feet shoulder-width apart. Start your squats by bending down into a squatting position. Pull your band up toward both shoulders in a bicep curl as you squat down. Repeat this movement 15 times with three sets of repetitions.
Take both handles of your resistance band in one hand for a triceps extension; slide your other hand all the way to the bottom of the cord so you have it gripped like a loop around your hand. Put the cord behind your back and push both arms away from each other. Do three sets of 15 repetitions.
Find a pole and wrap your resistance band around it so you can do chest presses. Make sure the band is at your chest level, stand two feet away from the pole with your back toward it, push straight out with the handles of your resistance band and then return your hands to your shoulders. Complete three sets of 15 repetitions with a 30-second break in between each set.