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Can anyone recommend a good resistance band workout?

I have limited resources (Iraq, army cob), can anyone recommend a resistance band workout that doesn't rely on a videotape? I want something that will strengthen and tone and I want to do it in my room until my confidence is high enough to get me to the public gym. Plus I'm concerned with maintaining/increasing muscle tone as I lose weight. Any ideas would be greatly appreciated.

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    Can or do you access to a Wii? The Wii active sports is pretty great if you ask me. I just got super bored with it. I need more fast paced, and it has a great 30 day challenge on there.

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    No, =( I don't have access to any electronics or gadgets beyong my laptop.

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