Setup - Loop a resistance band around your legs - Stand tall with your feet shoulder width apart, ensuring that there is some tension in the band - Slightly bend your knees into a half squat position Movement - Step to the side with your right foot, keeping tension in the band. Ensure that your feet remain apart, resisting the pull of the band - As you step to the right, your left leg follows and then from the left foot you step to the right and repeat

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Banded Anchored Hip Thrusts

Setup - Start by positioning a loop resistance band under the middle of both feet. The band should be tight when your feet are flat on the floor and your knees bent. The band should be placed across your mid foot or near the toes - Place your feet shoulder width apart with your toes externally pointed outwards slightly - Lie back with your upper back flat on the floor, your arms at your sides holding the band, and your head in a neutral position with your spine - Your hips should be on the floor, with your knees bent and your feet positioned directly underneath your knees Movement - Begin the movement by driving your hips upwards, pressing through your heels and the balls of your feet. As you push upward, squeeze your glutes at the top and ensure your shoulders, hips, and knees form a straight line at the peak - Engage your core keeping your pelvis stable at the top of the movement - Slowly lower your hips back down towards the floor back to the starting position

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Banded Squat

Setup - Loop a resistance band around your knees or thighs - Stand with your feet shoulder width apart, toes externally pointed outwards slightly, creating tension in the band - Place your arms in front of you or on your hips Movement - Begin to squat down by pushing your hips back and bending your knees. Ensure that your knees push outward against the band, keeping them aligned with your toes - Lower your body until your thighs are parallel to the ground or deeper, keeping your chest upright and your back straight - Engage your glutes and push through your heels as you rise back up, straightening your legs and returning to the starting position

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Banded Upright Rows

Setup - Step on the middle of a resistance band with both feet, ensuring band is anchored securely - Stand up straight with your feet shoulder width apart and knees slightly bent, engaging your core - Grab the ends of the band with both hands, holding them with an overhand grip - Position your hands approximately shoulder width apart or slightly narrower and your arms fully extended down in front of your body Movement - Pull the band upwards by leading with your elbows. Keep the elbows higher than your hands throughout the movement - As you pull the band up, aim to raise your elbows to about shoulder height or slightly higher. Keep your wrists straight and focus on lifting the band with your arms, not your hands - At the top of the movement, your elbows should be flared slightly out to the sides - Slowly lower the band back to the starting position, maintaining control over the resistance - Extend back down to the starting position

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Banded Face Pulls

Setup - Anchor a resistance band to a sturdy object. The band should be positioned at eye level or slightly above - Stand facing the anchor with your feet shoulder width apart. Grab the end of the band with both hands, using an overhand grip - Take a few steps back to create resistance in the band Movement - Begin by pulling the band towards your face. As you pull, focus on driving your elbows outwards while keeping your hands close together in front of your face - At the same time, retract your shoulder blades - As you pull the band towards you, keep your elbows at shoulder height or slightly higher - Slowly return your arms to the starting position, allowing the band to stretch fully

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Spider Mountain Climbers

Setup - Start in a plank position with your arms straight and hands positioned under your shoulders Movement - Bring your right knee towards your left elbow and round your body as you do so - Return right leg to the starting plank position - Bring left knee towards right elbow in the same motion

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Plank

Setup - Start by lying with your stomach down to the floor and your forearms resting flat on the ground - Your elbows should be directly beneath your shoulders and hands clasped together Movement - Press your forearms into the ground and lift your body up, supporting yourself on your forearms and toes - Tighten your core by pulling your belly button toward your spine and squeezing your glutes. Make sure your body is in a straight line

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Bicycle Crunches

Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motion

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Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

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Rest

Move on to next round!

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Spider Mountain Climbers

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Plank

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Bicycle Crunches

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Leg Raises

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