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 / Updated  / Source: TODAY
By Jenna Wolfe

Whether you're new to working out or are a seasoned pro, you can benefit from adding resistance bands to your fitness routine. Not only are they practical (they're relatively inexpensive and take up little room in your home or travel bag), but they can also be used to work almost every muscle you can imagine.

I've put together this series, which incorporates five of my favorite resistance-band moves for an efficient, total-body workout. Try using it to change up your routine and challenge your muscles in new ways!

1. 100 alternating chest punches:

Stand with feet hip-width apart, one forward while the other is back. With the band looped around a bar or doorknob behind you, punch out right and left, alternating 100 times on each side.

Jenna Wolfe chest punches
TODAY

2. 25 flies:

Looping your resistance band around a bar or doorknob, hold onto one end of the resistance band with each hand. Begin with your arms at 180 degrees and with a slow, controlled motion, bring your arms together to your chest. Slowly, and while still engaging your arms, return your arms to 180 degrees to complete one rep.

Samantha Okazaki / TODAY

3. 25 back flies

Loop your resistance band around a bar or doorknob and hold one end of your resistance band in each hand. Begin with your hands together in front of your body, and slowly move each arm to the side until they are at 180 degrees. Slowly release, controlling your muscles, until your arms are back in front of your body for one rep.

Samantha Okazaki / TODAY

4. 25 glutes

Start on your back and position your resistance band around the bottom of your feet. While holding onto each end of the resistance band, raise your legs to form a 90-degree angle with your torso. Slowly move your legs out to each side, forming a "v." Close your legs for one rep.

Samantha Okazaki / TODAY

5. 25 shoulders

Stand with both feet on the middle of your resistance band and hold one end of your band in each hand. Begin with your arms raised by your sides, with your elbows in a 90-degree angle and your hands pointing toward the ceiling. Slowly raise your arms until they are straight and pointing up. Release until your elbows are again at a 90-degree angle for one rep.

Samantha Okazaki / TODAY

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