Boost your strength with these exercises: shoulder extension/flexion (top); seated horizontal row (left); chest press (right).

Need a midsummer "mix-up" in your strength training routine?  Take it outdoors with these easy-to-do resistance band exercises.

Shoulder Extension/Flexion - works shoulder, back, and upper (inner) arm muscles

Step One:  Grip the resistance band in front of your body, with your hands about 12 inches apart and one arm slightly higher than the other.

Step Two:  Flex the shoulder of the arm that is higher while you extend the shoulder of the arm that is lower.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions for each side.

Chest Press - works chest, shoulder, and triceps muscles

Step One:  Place the resistance band on your back across your shoulder blades.  Grip the resistance band so that it fits snugly against your back.  Your hands should be beneath each underarm.

Step Two:  Press your arms forward.  Hold for a count of two.  Slowly bring arms back to start position.  Repeat.  Perform 3 sets of 10 repetitions.

Seated Horizontal Row - works upper back and shoulder muscles

Step One:  Sit with legs extended (knees may be slightly flexed).  Place the resistance band under the balls of your feet.  

Step Two:  Grip the ends of the band and pull with both hands toward your torso, keeping hands level with the chest.  Hold for a count of two.  Slowly return.  Repeat.  Perform 3 sets of 10 repetitions.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.