It's been a few days since I've had these so I cannot speak for their durability. You can do just about anything with these bands. I use these bands to pre and post exhaust my body parts during a workout, but you can certainly use them as tools for the main bulk of your workout. I find the bands extremely helpful for arms (shoulders, biceps, triceps), abs (resistance decline situps), and chest (pushups), but you can probably find ways to incorporate every body part. I would recommend YouTube/Google to find creative ways in using these things. If you go beyond the listed exercises, you'll have a much better workout. The only limitations of these bands is your imagination. And that's one of the greatest aspects of these bands: versatility.