How it works
Warm-up: 3 minutes: band pull-aparts, leg swings, 10 easy squats.
Format: 2–3 rounds.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Banded squat Stand on the band, handles at the shoulders, sit back. | 12 reps | 45 s | Easier: No band. Harder: Shorter grip for more tension. |
| Band row Anchor at chest height, pull elbows back, squeeze shoulder blades. | 12 reps | 45 s | Easier: Step closer to the anchor. Harder: Step farther back, 2-second hold. |
| Band chest press Band behind the back or anchored behind you, press forward, ribs down. | 10 reps | 45 s | Easier: Lighter band. Harder: Staggered stance, slow lowering. |
| Banded glute bridge Loop band above the knees, push knees out gently. | 15 reps | 45 s | Easier: No band. Harder: Single-leg version. |
| Pallof press Anchor at chest height, press straight out, resist rotation. | 8 each side | 45 s | Easier: Step closer to the anchor. Harder: Hold each press 3 seconds. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Check bands for nicks or tears before use and anchor them securely.
- Keep the band away from your face when stretching it.
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Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.