Squat to Press (right then left)
Stand on the resistance band with your feet shoulder-width apart. Hold the handles by your shoulders with your palms facing in toward the face. Sit back down into a squat. Push through your heels to return to stand, and as you come to full extension at the knee, press one hand up and overhead, keeping your other hand steady. Alternate hands for the rest of your reps.
Stand on a resistance band, bend forward with a flat back, and hold both handles just under your knee. Squeeze your shoulder blades together and lift the band up towards your ribs. Lower the band and repeat.
Alternating triceps kickback
Stand on a resistance band, bend over at the waist so that your chest is parallel with the floor, and hold both handles just under your knee. Extend your right hand backwards to lock your elbow out. Hold for a second, return back to start and repeat on the opposite side for one rep.
Alternating biceps curl
Stand on a resistance band with your arms hanging straight down, holding both handles with your palms facing away from the body. Engaging the biceps, curl one handle up toward your shoulder. Hold for a second and then return back to start and repeat on the opposite side for one rep.
Stand on a resistance band, holding both handles at your waist. Keeping the handles close to your body, raise them straight up until they are just under your chin. Your elbows should flair to the sides. Lower back down to start for one rep.
Sitting mid row
Start sitting down with your legs straight in front of you. Loop a resistance band around your feet and row the handles up toward your chest, then release down back to start.
Start sitting down with your legs straight in front of you and a resistance band looped around your feet. Keeping your core engaged, curl the handles toward your shoulders, then release back down to start, keeping some tension on the band.
You won’t need a band for these.
Lie on your back with your feet in the air and your knees bent to 90 degrees. Lace your fingers behind your head and bring your knees in towards your chest as you lift your shoulder blades off the ground without pulling on your neck. Straighten your left leg so it’s at 45 degrees to the floor while turning your upper body to the right, bringing the left elbow towards the right knee. Continue alternating sides.
Start laying on your back. Come into a hollow hold position, engaging your core and bringing both shoulders and legs off the ground. Keep your legs straight and do a flutter kick with your feet, kicking upward three to six inches with one foot as you kick downward three to six inches with the other.
Lie face-up on the floor with your legs and arms straight. Hold your arms straight overhead. Simultaneously lift your legs and torso, like you’re trying to touch your toes. Your torso and thighs should form a letter “V.” Lower back down for one rep.
Low plank hold