I put together a workout that uses only body weight exercises and the band. I havent listed how many reps or sets, I'll leave that up to you. These are all exercises taken from Cathe's workouts. At the end I listed a few ideas for some cardio to add in in between upper body segments to make it sortof a "circuit workout" and to also pre-fatigue the legs in case you dont want to bring along ankle weights. I'll try to include the original workout for reference.
1. Pushups as in Gym Style Chest
2. Sitting T-Back Squeeze (GS)
3. Band Lat Pulldowns (doubling up the band as in LIC)
4. Band Scapular Retraction (LIC)
5. Band Standing Rows (LIC)
6. Dips
7. Band X-Body Extension (GS)
8. Band Standing Kickbacks (GS)
9. Band Lateral Raise (GS)
10. Band Front Raise (GS)
11. Band Reverse Fly (GS)
12. Repeat Pushups
13. Calve Raises
14. Walking Lunges (L&G)
15. Standing Glute Raises (ME)
16. Firewalkers (L&G)
17. Band Inner Thigh work (GS)
18. Band Outer Thigh work (lying on floor with legs up as in GS)
19. Band Outer Thigh (lying on side, GS)
**Onto "all fours** Do one leg first then the other as in L&G
20. Straight leg lifts (L&G)
21. Straight leg lifts, but crossing leg over (L&G)
22. "Pizza Pans" (leg bent at knee) (L&G)
23. Modified Hydrants (L&G)
24. Repeat Walking Lunges
25. Supermans
26. Abs/Planks
Cardio Ideas
-Burpees/"Terminator Climbers" (BC)
-Jumping Jacks
-Sequential Power Kicks (BC)
-Sumo Squats (BC)
-Speed Skaters (?BC)
-High Knees/"Butt Kick" Jog
1. Pushups as in Gym Style Chest
2. Sitting T-Back Squeeze (GS)
3. Band Lat Pulldowns (doubling up the band as in LIC)
4. Band Scapular Retraction (LIC)
5. Band Standing Rows (LIC)
6. Dips
7. Band X-Body Extension (GS)
8. Band Standing Kickbacks (GS)
9. Band Lateral Raise (GS)
10. Band Front Raise (GS)
11. Band Reverse Fly (GS)
12. Repeat Pushups
13. Calve Raises
14. Walking Lunges (L&G)
15. Standing Glute Raises (ME)
16. Firewalkers (L&G)
17. Band Inner Thigh work (GS)
18. Band Outer Thigh work (lying on floor with legs up as in GS)
19. Band Outer Thigh (lying on side, GS)
**Onto "all fours** Do one leg first then the other as in L&G
20. Straight leg lifts (L&G)
21. Straight leg lifts, but crossing leg over (L&G)
22. "Pizza Pans" (leg bent at knee) (L&G)
23. Modified Hydrants (L&G)
24. Repeat Walking Lunges
25. Supermans
26. Abs/Planks
Cardio Ideas
-Burpees/"Terminator Climbers" (BC)
-Jumping Jacks
-Sequential Power Kicks (BC)
-Sumo Squats (BC)
-Speed Skaters (?BC)
-High Knees/"Butt Kick" Jog