(Part 2) Reddit mentions: The best exercise bands

This is the best example I've seen of someone using bands to their max advantage: https://bretcontreras.com/band-glute-exercises-for-the-win-erin-mccombs-intriguing-training-methods/

However, she previously did regular lifting for a long while, I guess, so, not sure how well her results reflect the bands per se. But they didn't do nothing :)

I use bands because I'm working around injuries - that's why I had the other sets before, because of grip issues, and now I have a knee thing that doesn't feel good when it gets direct weight from above, and because I'd given my weights away (bc injuries), and there's no way I can get new ones up to my place. It takes no time at all to max out on a band set like this one, that's why I keep buying bands :) Although, hopefully, I now have enough to double/triple up.

If it's at all possible, I'd invest in free weights for home, honestly :/ The bands are pretty good, but I think they'll eventually wear out (and plates won't). I think I'm up to close to $200 CAD spent on bands, all told, so far. Not that much less than I spent on my old free weights.

That said, although I think there are subtle differences in how the weight kind of behaves, ultimately, resistance is resistance, and signs are pointing to failure being failure. (See e.g. some of the studies mentioned in this thread.)

The good things about bands are that they're light, portable, don't take up space, and you can use them in lots of ways (I am inspired by the creativity of the person I linked to above). Really versatile, great for people with injuries.

It's worth getting a big set with a lot of bands, with several handles and door anchors, so you don't have to keep switching them out, that's annoying with the small set I have. Like get something like this instead of the very cheapest version (which is what I got). At some point you'll probably want a few big looped bands like I just got - like these (for squats, deadlifts, and hip thrusts). Couple of smaller looped bands would be good. (For that I am just using old cheap Therabands from physio that ended up snapping, or the flat bands I have, tied together. I am so cheap)

also, I got my big bands from a fitness depot type place, for about half the price of what was available on Amazon. i'm pretty sure that's also where my gym gets their crap, I think these are actually the bands they use, so they must be ok :)

I need help building an at home workout routine. I'll try make this brief and give you guys all the major deets:

• Recent master's grad, now gainfully employed (yay), except I have a strict financial plan I'm trying to adhere to now
  
• I really love lifting because of the quantitative nature of it and the controllable granularity when it comes to difficulty. I also find it pretty meditative. However now that I've graduated (I miss my school gym T_T) I can't afford the gyms around me ($60/mo before tax). I could travel farther for a potentially more affordable gym, but I'm already busy from 7am-7pm, not including meal prepping and other chores.
  
• I have access to some workout equipment: bowflex resistance machine, bowflex treadclimber, jump rope, exercise mat, two kettlebells (10lbs, 20lbs), a resistance band kit, mini resistance band loops (to put around ankle/knees), 5 lbs dumbbells
  
• I like: lifting type movements (as described above), yoga (dat stretch! and the calm guiding voice)
  
• I dislike: plyo/jumping workouts (though I understand how powerful jump squats and lunges can be), HIIT youtube workout videos (I wish I liked them because they're effective, but I find them hard to stick with cause I don't enjoy them), the recommended routine in /r/bodyweightfitness (I found it hard to stick with because it felt arduous and boring) - I wouldn't mind taking components from any of these to mix things up, as long as they aren't my 100%
  
  My goals: Recomp - put on muscle and decrease body fat, maintain good cardio health
  
  My stats: 5'3.5", 115 llbs
  
  My workplace is looking into a corporate gym membership, which might bring rates down to $40/mo before tax, but I'm not sure when it'll happen.
  
  I understand I'll have to make some concessions, but I'm still looking forward to what the community has to say! Also, I'm wondering if I should buy a pull up bar even if I can't do a pullup.
  
  ETA: Also, how would I progress? And is it possible to recomp at home?
  
  ​

You can use resistance bands, like everyone said. Just be sure you're anchoring the bands to something sturdy. I also recommend using a set or two of stackable bands like this. You can get a ton or resistance using these.

Usually mounting this in the door will be good using the included door anchor. Just be sure to lock the door when using it so it doesn't open. Also, be sure to be one the side of the door that the door does not swing to. Finally, last bit of safety, don't overload the anchor. I have 2 sets of bands and had loaded them all in for these lunges that Jeff has a guy do in Week 12 of AX2 and the stitching on the anchor tore and gave me a huge bruise on my rear. I now use the belt used for weighted dips to anchor the bands for that exercise (wrapped around my power rack with the barbell acting as a counterweight with a lot of weight on it). Generally, you can load up all the bands on the anchor and be ok for most stuff. If you buy 2 sets (I recommend this so that you can have a L&R cable setup), you can also double up on the anchors to be extra safe.

I struggled with it for about 2 years. What really worked for me was strengthening weak glute, hip & quad muscles and fixing any imbalances. Also stretching the hip flexors, hamstrings, and foam rolling the quads & IT bands regularly help a lot with the pain.

I purchased resistance bands like this: http://www.amazon.com/Resistance-Exercise-Physical-Equipment-Eco-Friendly/dp/B00R4E4GZK/ref=sr_1_2?ie=UTF8&qid=1463512534&sr=8-2&keywords=resistance+bands+hip

And basically did exercises like clamshells, lying side abductors, glute bridges, wall squats/squat hold (with swiss ball). During these exercises, I made sure to engage my VMO muscle (the 'teardrop' muscle on your inner thighs) to also strengthen it. Either use a small ball and squeeze them between your knees when doing glute bridges/wall squats.

These are exercises that helped me, but if you can afford it, definitely seek out a good physical therapist that can help you identify what muscles you need to strengthen and show you what exercises to do. Good luck!

So, why all the dumbbells?

The price depends on the stuff you want. There's plenty of cheaper options. I spent around $650 to start and did fine. My current set up now may be $3000.

Here's the beginner sets I usually recommend:

• Dicks Sporting Goods 300lb Weight Set which is currently at $199. It also includes a bar. I do not recommend dropping these for Deadlifts, though. Decent price for weights, but the bar isn't great. May want to pick up a Rogue bar but isn't necessary. I love the Chan Bar.
  
  
• Fitness Reality Full Cage which is currently for $234. I have this cage and love it. Only thing I dont like are the chrome attachments. They run off on the knurl.
  
  
• Fitness Gear Bench which is currently about $90. That is a budget bench, so if you want to spring for something better, that's a good idea. I have this bench and it works fine, I just have to tighten the bolts every couple months.
  
  That'll probably run you about $650 after taxes. Other supplies:
  
  
  Additional items:
  
  
• Weight Storage Tree which should hold everything from your set.
  
• Bar Weight Locks currently $9.
  
• Floor Protection which are for walking around, not weights to land on. Make a platform for your cage.
  
• Pull Up Bands
  
• Back Extension/Sit up Bench
  
• Platform: 5 pieces of plywood (1 of those can be "pretty" to be stained and coated), 1 4x8 horse stall mat, 1-1/4 in wood screws, wood glue, stain of choice, polyurethane, brushes.
  
  
  -----
  
  For the other questions:
  
  Mine is set up in a spare bedroom. I love it. I dont have to deal with temp swings. Just protect your floor and make a platform.

https://www.amazon.com/UPOWEX-Resistance-Whatafit-Exercise-Training/dp/B07DWSPQQY/ref=mp_s_a_1_2_sspa?keywords=resistent+workout+bands&qid=1574278477&sprefix=resistn&sr=8-2-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFBRjEzQ0NVWTJONDMmZW5jcnlwdGVkSWQ9QTAzMjUyMDRYWFAzOFFKNkVVVFomZW5jcnlwdGVkQWRJZD1BMDc4MzkwMDFPTUJWOFk4VTZCUEEmd2lkZ2V0TmFtZT1zcF9waG9uZV9zZWFyY2hfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

Something like that could work a treat, double up the band's for more resistance where needed. You're pretty advanced for me to be saying "hey do this" but a collection like that has served me well for three years of heavy use.

Good luck!

If you want to do more pull ups, you should consider buying a set of [Pull Up Bands] (https://www.amazon.com/Pull-Bands-Resistance-Stretching-Powerlifting/dp/B018JZZ5M0/ref=sr_1_4?ie=UTF8&qid=1473645173&sr=8-4&keywords=pull+up+band) . They're giant sized rubber bands which you wrap through the bar and then step on to assist the pull up. As you get better you use smaller bands to help less.

If you're interested in just getting in better shape you might consider doing 50-100 burpees 3-4 times a week. Here's what they look like: [Burpees] (https://www.youtube.com/watch?v=JZQA08SlJnM)

Good luck.

once the swelling is ALL THE WAY DOWN and you can comfortable weight bear and resume a normal gait, here's a strengthening/stretching technique used by dancers.

sit with one leg crossed over the other, your lower calf supported by your thigh. rotate your ankle clockwise while gently providing resistance with the opposite and for 8, the counter-clockwise while gently providing resistance with the opposite hand in the same manner. build up for reps and sets with increased resistance.

also, using a theraband, sit on the floor with your legs extended out in front of you and the and in each and and around the pads beneath your toes. Without locking your knees, flex and point your feet using the resistance of the band for 8. Gradually increase reps, sets, and resistance.

These work on strengthening and increasing flexibility and mobility in your ligaments and muscles and are easy to do while watching t.v.

Wow - super useful, thanks! Also exercise bands...50$. These ones reputedly don't snap (they have a rope inside them that won't let you stretch them 'too far'). See: http://www.amazon.ca/Bodylastics-Resistance-anti-snap-components-exercises/dp/B0026NANMY
When I used to go to Fit for Life - later in the evening - it always seemed to be almost only guys working on their form. May not be the best time for your schedule though...

I'm using the blue band from WODNation (fairly cheap on amazon): https://www.amazon.com/gp/product/B00P6E9V6E

The band is super wide, so there's not a whole lot to work with. I've tried getting up on my bench to get a knee into the band, but it feels super unsafe. I think I'll try the running them horizontally next time, though.

I don't think I really need 100 lbs. More like 150 lbs ;)

they also sell similar lights near the checkout of home depot/lowes stores, i think they're sold as a keychain accessory for a couple bucks. i use it for my dog, but recently switched over to a brighter LED light band that runners use. it's super bright.

http://www.amazon.com/Nathan-Light-Bender-Band-Tango/dp/B0099LSH5Q/

I got some cheap ones from amazon because I wanted to try different colors, they're great! I love the little heart imprint.

It can be tough and pull-ups are really hard. I used these bands: POWER GUIDANCE Pull Up Assist Bands - Heavy Duty Resistance Band, Mobility & Powerlifting Exercise Bands, Perfect for Body Stretching, Powerlifting, Resistance Training, Single Band & Set https://www.amazon.com/dp/B018JZZ5M0/ref=cm_sw_r_cp_tai_47d7CbVW06GFB

This allowed me to get the reps up and I was “lifting” less weight than my entire bodyweight with the bands. After 3-4 weeks with the strongest band I’d switch to the next weakest band down and use that for a month. It did take me at least 6 months to get to the point where I could do 3 sets of 5 pull-ups unassisted.

I’d also recommended browsing some videos on YouTube to make sure you’re using the right technique. Place your shoulder blades in your back pockets, pull your elbows down, get a good tight grip on the bar, hands shoulder width apart etc. All of these things are very important and I watch a video every few weeks to make sure my technique continues to be good.

I bought this set of 10 silicone bands here. I wear them when I go to the beach or play sports, they're great quality and super cute when stacked.

nice! I'll definitely check them out. I was looking here: https://www.amazon.com/Red-Monster-Pull-up-Resistance-10-50lbs/dp/B00KLMU4NA/ref=sr_1_3?ie=UTF8&qid=1472814045&sr=8-3&keywords=serious+steel or elitefts bands because of amazon gift cards. Just sitting on it a bit to make sure they see usage, but I feel banded bench/DL would help improve my explosiveness.

I just bough these and I'm happy they came in three pack. Sometimes I want more resistance for side stepping and sometimes I want less. I think if they were thicker like the loop I would like them more, but I like them enough :)

https://www.amazon.com/gp/product/B07B9NXNK8/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1

Use a resistance band. Not the stretching variety, something more heavy duty like the below that wraps around the bar and assists you a bit:

https://www.amazon.com/gp/aw/d/B018JZZ2J6/

If you're close to a pull-up, use a small band. Farther away? Go heavier duty. Green is a great band if you're heavier set or tall, purple if you're lighter, black if you're close to a pull-up now.

Work with the band for a while, adding sets and reps, then remove the band and see where you're at. If you still can't get a pull up after 3 x 8 with the band you have, get a band one step down and continue. You'll get there.

Very helpful with joint issues on dip bars as well.

you could get something like this: which is what i use at my crossfit gym to help with my pull ups. I loop it over the bar and put my foot on the band to help me until i build up the strength i need to do it unassisted.

edited to fix link

If by round bands you mean something like this then these are definitely best for lower body. And the cloth type like this shouldn't snap or slide! Tons of glute moves you can do with these.

Echoing what others have said about bands here. I built a pull-up bar out of 2" piping in my garage, and then purchased these from Amazon. They work great, and allow me to increase the number of pull-ups I can do without hurting myself.

This one is universally a pretty good band. It provides a lot of assistance and it's quite helpful: https://www.amazon.com/Stretch-Flexband-Light-Purple-Resistance/dp/B003BCQL3Y

But... it may be too easy to hold a straddle planche with it given your current abilities and bodyweight.

So in that case... this might be a more appropriate suggestion: https://www.amazon.com/Jump-Stretch-FlexBand-Monster-Resistance/dp/B0034GIUTU/ref=pd_day0_200_3?_encoding=UTF8&psc=1&refRID=9RGPYE9APFQM71980QPF

It would be ideal to have both so you'd start with the 1st and progressing to the 2nd with less assistance but if budget is limited start with one and see how you like it.

I use this band: http://www.amazon.com/Jump-Stretch-FlexBand-Monster-Resistance/dp/B0034GIUTU

It's identical to the same band you would get on roguefitness, but cheaper.

All the work in that video is fine. Just don't hold long end-ROM static stretches before lifting. Lots of dynamic stretching is good.

INTEY Pull up Assist Band Exercise Resistance Bands for Workout Body Stretch Powerlifting Set of 4 https://www.amazon.com/dp/B07226JDDD/ref=cm_sw_r_cp_api_i_96TIDbGYAM2CD

That’s the exact set I got. The quality and resistance is really good, in my opinion.

But... maybe something like this would be better : I do really like having handles. And this set also comes with a door anchor, which I use a lot at home. I’m just not sure of this exact set but it has good reviews:
Whatafit Resistance Bands Set (11pcs),Exercise Bands with Door Anchor,Handles,Waterproof Carry Bag,Legs Ankle Straps for Resistance Training,Physical Therapy,Home Workouts https://www.amazon.com/dp/B07DWSPQQY/ref=cm_sw_r_cp_api_i_87TIDbY219D2Y

I'm a huge fan of the Nathan Lightbender, its visibility at long range is impressive and I've found it fairly comfortable to wear on my upper arm. The one I linked is powered by CR2032 (watch) batteries, though there's also a version that charges via USB (I think it's the Lightbender RX).

A quick search on amazon gives these: https://www.amazon.com/WODFitters-Stretch-Resistance-Assist-eGuide/dp/B00IQM3WDQ/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1499252841&sr=1-1-spons&keywords=resistance+bands&psc=1

probably would be decent, although I've found with similar bands that the lightest one is still super hard.

These therabands would also be quite good. https://www.amazon.com/TheraBand-Professional-Non-Latex-Resistance-Exercise/dp/B01MT58UUT/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1499252985&sr=1-1&keywords=therabands

Yes, exactly that.

A mini-loop physio band works fine, or you can buy a purpose-built "hip circle" like this one from SlingShot — when I was working through a knee valgus issue, I'd use it for my first few warm-up sets and then for a few sets of super-low-weight squats after my working weight.

I found keeping some load on my back had better carryover to loaded squats than doing it with just bodyweight. Super-low-weight in this context meant a third or less of my 1RM, sometimes even just the bar.

This is mine with the starting sets and reps I shot for in the beginning.

Monday - Cardio

5k. I prefer treadmill work, because I can control and measure my own pace and improvements.

Tuesday - Core

HANGING LEG RAISE
2 sets of 15 reps, rest 30 seconds between sets

SIT-UP WITH PUNCH
3 sets of 20 reps, rest 30 seconds between sets

PLANK
3 sets of 90 seconds between sets

WEIGHTED SIT-UP
3 sets of 10 reps, rest 45 seconds between sets

WEIGHTED RUSSIAN TWIST
3 sets of 12 reps each side, rest 30 seconds between sets

I also do a couple of BJJ drills that build core strength that I can't adequately explain in a forum like this and don't have a reference for how to do them. If you feel like you need more core work and don't know any of the grappling drills, look at medicine ball work

Wednesday - Rest

Thursday - Strength

This is a simple strength building workout based off access to a barbell rack. You can replace with a bodyweight routine if you don't have one. Compound movements are important.

BENCH PRESS
5 sets of 5 reps, rest 60 seconds between sets

DEADLIFT
3 sets of 8 reps, rest 60 seconds between sets

BACK SQUAT
3 sets of 8 reps, rest 60 seconds between sets

MILITARY PRESS
2 sets of 10 reps, rest 60 seconds between sets

CHIN-UP
3 sets of 8 reps, rest 60 seconds between sets

Friday - Power and Cardio

HEAVY BAG
10 rounds of 60 seconds, rest 60 seconds between sets

BODYWEIGHT JUMP SQUAT
3 sets of 30 reps, rest 45 seconds between sets

WEIGHTED DECLINE SIT UP
3 sets of 20 reps, rest 45 seconds between sets

SUPERSET
PUSH-UP
5 sets to failure
PULL-UP
5 sets to failure
60 seconds rest between supersets

JUMP ROPE
1 set of 15 minutes

Equipment Needed

• Heavy Bag
  
• Jump Rope
  
• Barbell Set and Rack
  
• Bands for Progression on Chinups and Pullups
  
  I've seen results with this routine with a good diet and two-three nights at the Krav Maga gym. I've lost 15 pounds, I can see my abs, all my muscles have tone and my longevity in a fight is significantly improved.
  
  I prioritize cardio, then core, then strength, so I will throw in a second 5k on the weekend if I don't go to the gym or climb. Exhausted fighter is a dead fighter and all.

Both my gym and my physical therapy place use these! I use the blue one for hip thrusts and glute activations. I have these at home but they don't seem to have as much resistance as the others - I pretty much only use the black one for everything

Consider buying a 4kg and 8kg bell with a thin handles. 2 bells one hand. I have the narrower grip competition handles. It works for me.

The jump from 24kg to 32kg is big. Especially doing doubles.

The jump from 32kg to 44kg is HUUUGE.

Another option is to get some micro mini bands which provide 12lb - 16lbs of additional load. You can spike your swings and use them to help span the jumps between bells when pressing.

https://www.amazon.com/dp/B017MV1SPU/ref=twister_B017MV1SSC?_encoding=UTF8&psc=1

I've also used adjustable ankle weights and just velcro them to the handles.

Resistance bands. I just got these from amazon and love them. http://www.amazon.ca/NeeBooFit-Resistance-Loop-Band-Rehabilitation/dp/B00PJ7U8EM/ref=sr_1_2?ie=UTF8&qid=1452727435&sr=8-2&keywords=resistance+bands

That'S all I could find aswell but I'm looking more for a latex free version of this LINK

Buy a light band like this: https://www.amazon.com/Purple-Pull-Up-Assisted-Pull-up-Resistance/dp/B00KLMU4NA/ref=lp_3407931_1_14/134-6758505-1488342?s=exercise-and-fitness&ie=UTF8&qid=1520165760&sr=1-14&th=1

Do three things with your band.

1. Simulate your bench press movement with the band instead of a bar. Do A LOT of reps. I normally do one straight set with a band of 75 reps.
   
   
2. Band pull-aparts
   
   
3. Shoulder dislocations

I use a resistance band that I half hitch on the pull up bar and I’ve been slowly reducing the resistance. They are pretty cheap on amazon. There is a 4 set and you can also buy them in their own.

https://www.amazon.com/dp/B00IQM3W9U?ref_=Oct_CARAsinC_3407931_1&th=1&psc=1

That also might just be an upper body strength issue. BUT if you want to punt in the whole weighted squat thing try resistance bands. They go around your legs when you do squats (or other exercises) and can help target glute muscles. Also try dumbell deadlifts and glute bridges/hip thrusts. Takes some time but after a few months you’ll have a poppin booty!

https://www.amazon.com/Resistance-Exercise-Physical-Equipment-Eco-Friendly/dp/B00R4E4GZK#customerReviews

Do you want the loop style rubber bands like this....https://www.ebay.com/itm/5-pack-RESISTANCE-BANDS-JUMP-SPRINT-FLEX-STRETCH-POWER-WEIGHT-LIFTING/132089266280?ssPageName=STRK%3AMEBIDX%3AIT&_trksid=p2055119.m1438.l2649

Or the sleeved rubber bands that usually come with handles? These are what I purchased from Amazon...https://www.amazon.com/gp/product/B0147RX0NU/ref=oh_aui_detailpage_o02_s01?ie=UTF8&psc=1

theyre all pretty much the same thing. mine dont even have a brand name on them.

i think it was these
https://www.amazon.com/dp/B076FZ6LYZ/

These bands are really helpful. Otherwise, do negatives.

You can get some decent ones on Amazon for under $10. Definitely give them a try too!

http://www.amazon.com/Set-Functional-Fitness-Pull-Bands/dp/B008OZS2G2
http://www.roguefitness.com/rogue-monster-bands
these look good.
I Use the rogue green band

I was planning on using them for hamstring stretching. Would these be a better option?

If you don't have access to an assisted pullup machine, just use bands.

http://www.youtube.com/watch?v=TindOf7zyXM
Start with the band under your feet, then move it to your knee (like in the video), then go without.

I'd get something like this:
Jump Stretch Band

I bought the tiniest band for mobility work and I really like the quality of the band.

https://www.amazon.com/gp/product/B017MV1SPU/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

I prefer audiobooks or nothing.

Some people like these resistance bands to do the warmup and they might help later with other kind of training: like front lever and planche.

I have these (which tbh I bought b/c of a Whitney Simmons YouTube video...) and they're perfect. I couldn't switch back to the latex ones - the rolling drove me nuts.

Various weighted resistance bands are versatile and pack well

https://www.amazon.com/dp/B018JZZ2J6/ref=cm_sw_r_cp_api_i_TYHzCbF24WDQ3

• Pistol squat progression (3 sets)
  
• L-sit progression
  
• Band-resisted one-leg hip thrust work (3 sets)
  
• Band-resisted push up (2 sets)
  
• Band row > band face pull > band one-arm face pull (3 sets)
  
• Pull up progression (2 sets)
  
  Recommended equipment:
  
  
• resistance bands
  
• Pull up bar
  
• Optional - parallettes
  
• Optional - 25, 50lb kettlebell or similar sizes for goblet squat, hip thrust, and row work

https://www.youtube.com/watch?v=EBbSV-ZndRs

I do a similar thing to this. I just bought a cheap one on Amazon.

https://www.amazon.com/dp/B00KLMU4NA/ref=twister_B0064DPLMY?_encoding=UTF8&psc=1

Try it out. And try filming yourself up close and seeing if your form changes at all. It was so slight for me I couldn't tell when I filmed from normal range, but I noticed during my sets and when I filmed up close that my chest was sinking in and my shoulders were coming up too high.

I'd look up resistance bands on Amazon and find some of the higher reviewed ones. There are several brands of bands that seem equally good. The trickier part is figuring out what level of resistance is right for you for the specific exercise you're using them for. Bands come in different levels of tension. I use a couple different bands by this company: https://www.amazon.com/dp/B00KLMU4NA/ref=cm_sw_r_cp_apa_iVfFyb9FA9GHP

Try some Exercise bands, such as THESE, attach it to a pull up bar, put one knee though (full hip extension) and cross your legs, and work your way down in resistance.

I got these ones!

I got the bodylastics. Don't bother paying extra for the orange band, it's to heavy and useless. One of the drawbacks of bands is that the tension goes up as you extend the band (with dumbbells the weight stays the same no matter where you are in the lift) and the orange band is way to much. Here's a link:
https://www.amazon.co.uk/Bodylastics-Resistance-Stackable-components-instructions/dp/B0026NANMY/ref=sr_1_17?ie=UTF8&qid=1474865893&sr=8-17-spons&keywords=bodylastics&psc=1

Finding their workouts is a bit unclear.
1. Download the bodylastics app onto your phone (not sure if available on computer)
2. Choose Learning Center
3. Tube Bands with Clips
4. Workouts
5. You have choices of "Advanced Muscle Building", "Intermediate Muscle Building", "Fat Burning", "Body Toning" and "Muscle Group Specific".

P.S. Looks like they have their exercises on youtube:
http://www.bodylastics.com/pages/workouts-with-resistance-bands