Do 3 sets of 15 to 20 reps—no change to the rep scheme on this one.
How to do it: Anchor the resistance band securely at about mid-chest level and hold one end in each hand. Step away from the anchor point until the band is pulled tight (step further away for more resistance, closer for less). Stand with feet hip-width apart and extend your arms in front of your body, palms facing in. Lower into a squat. As you press up to standing, row arms back by bending your elbows outside of your torso. Repeat by lowering into squat and extending your arms back out.