Choose the appropriate training band according to your fitness level.
Decathlon has 6 training bands of different resistances: Blue (5kg), Green (15kg), Yellow (25kg), Orange (35kg), Red (45kg) and Black (60kg).
Choose one that suits you best and get started!
Do 3 sets of the following 2 exercises each. 8 - 12 reps per set (depending on your fitness level), and rest for 30 seconds between each set.