Multi-resistance bands: 30 exercises for your Nemo rowing machine

Bend your knees slightly. Your back and wrists are straight. Stretch your arms out in front of your body and bend them alternately. Keep your elbows close to your body.

Bend your knees slightly. Your back and wrists are straight. Stretch your arms out in front of your body and bend them at the same time. Keep your elbows close to your body.

Grasp the handle behind your head with one hand. Support your arm just below the elbow to stabilise it. Now stretch your arm vertically upwards without any momentum.

Kneel on the mat. Grasp the bar tightly with both hands and lower it behind your head. Now stretch your arms vertically upwards.

Find a stable starting position in a lunge with your leg down. Forcefully push the bar forwards from your upper chest to above head height. Your stomach is firm and your back is straight.

Kneeling or standing, push the bar straight up from your chest or shoulders and over your head. Your abdomen is tensed to avoid a hollow back.

Grip the bar with your arms outstretched at about shoulder width with an underhand grip. Stand up straight and bend your knees slightly. Your back is straight. Now slowly pull the bar up to your lower chest.

Stand with your knees slightly bent at a distance from the device. Bend forward and grasp the handle with your opposite arm. Raise your arm straight until it is in line with your shoulders.

Bend forwards with your back straight. Keep your arms loosely stretched in the direction of the rowing machine. Now pull the handles evenly towards you and next to your stomach with both arms.

Place your hands slightly closer than shoulder width. Pull the bar close to your body, over your elbows and under your chin. Your elbows are in line with your shoulders.

Lie on your back, lift your legs and upper back. Now come up with your upper body at the same time and pull your knees towards your chest. Use your hands to support your sides.

Lie on your side. Straighten your legs. They lie on top of each other and form a line with your buttocks and upper body. Now bring your upper knee together with your upper elbow.

Raise your upper back and pull your elbows and knees in a crossed position so that they touch at the height of your body centre.

You are lying on your back with the cuffs on your feet. Alternately and as quickly as possible, bring your right shoulder and left knee together, then your left shoulder and right knee together.

Sit on the floor leaning slightly backwards with your legs bent and the bar on your shoulders. Now turn your upper body to one side. Your lower body should remain as motionless as possible.

Start at knee height of your opposite leg. Keep both arms straight and pull the handle diagonally upwards by turning your upper body.

Stand upright, far enough away from the device. Now bend your upper body to the side. The arm on the handle remains extended the whole time. Only use the strength from your lateral abdominal muscles.

The bar rests on your shoulders. Do not bend your knees beyond the top of your toes until your thighs are parallel to the floor. Your bum is pushed backwards. The tank is between your legs.

Start in a shoulder-width squat position. Your arms are stretched. Now come upright at the same time with a row pull. Your back is straight throughout the entire exercise.

Stand upright with an ankle cuff on the opposite leg. Take a big step to the side and come into a wide sumo squat. Your arms are crossed in front of your chest.

Position the bar on your shoulders. From a hip-width stance, take a wide step backwards. Your front leg is at a 90° angle. Your knee is maximally level with the tip of your foot.

Start in an upright position. Shift your centre of gravity to one side, lift your foot off the floor and take a wide lunge to the side. The knee is maximally aligned over the toe.

Start in a quadruped position with the ankle cuff on the leg you are training. As you stretch backwards, tense your bottom at the end. Avoid gaining momentum before moving backwards.

Stand at the side of the device and attach the ankle cuff to the opposite leg. Move your leg slowly and in a controlled manner as far outwards as possible without moving your hips.

Fasten the ankle cuffs and lie on your stomach. Pull your lower legs over your heels towards your buttocks, keeping your hips and upper body in contact with the floor at all times.

With your back straight, bend your knees and stretch your bum backwards. Pull the straps on the handle between your legs - just by straightening your knees and pushing your pelvis forwards.