I use the hook, made my sierra. This allows for easy changes in resistance and the use of homemade loop bands created from surgical tubing.
I highly recommend the usual strand pulling exercises such as the front chest pull, overhead downward pull and back press, as well as curls and lateral raises.
You can't really hit legs with bands unless you have a shitload of bands and a maxwell deadlifting kit ( a flat piece of iron and a pipe or broomstick handle) but for what they are and how portable they are it cannot be beat for the armchair athlete. You don't even have to get out of your chair.
Strandpulling lends itself well to frequent training and it is a great substitute if you have no weights or a pullupbar (like at work).
Edit
The Hook by Sierra costs about 40 bucks, but it is easily the most versatile and powerful band setup on the market. It is like a band version of an adjustable dumbbell, so you don't have to cough up 30 bucks every time you want to go up in weight like you do with every other chest expander I've found.
I highly recommend the usual strand pulling exercises such as the front chest pull, overhead downward pull and back press, as well as curls and lateral raises.
You can't really hit legs with bands unless you have a shitload of bands and a maxwell deadlifting kit ( a flat piece of iron and a pipe or broomstick handle) but for what they are and how portable they are it cannot be beat for the armchair athlete. You don't even have to get out of your chair.
Strandpulling lends itself well to frequent training and it is a great substitute if you have no weights or a pullupbar (like at work).
Edit
The Hook by Sierra costs about 40 bucks, but it is easily the most versatile and powerful band setup on the market. It is like a band version of an adjustable dumbbell, so you don't have to cough up 30 bucks every time you want to go up in weight like you do with every other chest expander I've found.
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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.