• Rubber bands come in all strengths and colors.resistance bands image by sparkia from Fotolia.com
  
  Rubber bands are commonly known as "resistance bands." These bands are manufactured in a variety of colors and resistances. Resistance bands are versatile and used to achieve fitness goals. Rubber bands can be incorporated into a resistance training routine to aid in muscular strength and endurance. Big bands can also be used for running and agility drills to build power, speed and cardiovascular endurance. Physical therapists and fitness enthusiasts utilize rubber bands to increase the range of motion and flexibility in the joints. Bands are beneficial to all ages and fitness levels.
  
  

Squat and Shoulder Press

• The squat and shoulder press exercise utilizes the upper and lower body, which aids in a higher calorie burn by using more muscles. This exercise targets the deltoids, quadriceps, hamstrings and gluteals.
  
  To perform this exercise, step onto the band with your feet at shoulder width. Next, place your hands, facing forward, at shoulder height. After you are adjusted in the ready stance, inhale and hinge at the hips to lower the legs into an approximate 90-degree angle at the knee. As you exhale, simultaneously lift the body to the original standing position while you press your arms overhead. Continue this movement, and complete two to three sets of 12 to 15 repetitions.
  
  

Chest Press and Lunge

• This exercise also incorporates the upper and lower body, which expends high amounts of energy. This exercise targets the pectoralis major, quadriceps, hamstrings and gluteal muscles. A pole or a wall hook is needed to execute the exercise.
  
  To perform the exercise, first wrap the resistance band around a pole or a wall hook. The band should be hooked at shoulder height. Stand with the pole and the band behind you. Next, grab one end of the band into each hand with your arms at a 90-degree angle at your elbows. Your palms should be facing the floor. Step your right leg forward into a lunge position so your right knee is at a 90-degree angle. As you lunge forward, press your arms straight together in front of your chest. Slowly return to the original standing position, and return your arms wide. Repeat the same movement with the left leg. The band resistance works the chest muscles, since that is where the force is applied. Continue this exercise for two to three sets of 12 to 15 repetitions.
  
  

Walking Abduction

• The walk abduction utilizes the abductors and the gluteal minimus. This exercise also incorporates cardiovascular training since it requires walking sideways.
  
  To perform this exercise, step on top of the band with your feet shoulder-width apart, and a soft bend at your knees. Lift your hands to hip height to add more resistance. Next, begin stepping laterally with your left leg leading to work the abductors and gluteals of your left leg. Continue stepping to the left 15 times. Complete the same movements to the right 15 times to work the gluteals and abductors of the right leg. Complete two to three sets of 15 steps in each direction.