Standing Shoulder Presses | 3 sets of 15 repetitions Stand with your feet staggered, front to back. Place the middle of the resistance band underneath your back foot while grasping the handles. Stand upright, with the band behind your shoulders, and press up towards the ceiling, making sure to lock out your elbows. Return to starting position (chin level) and repeat.
Chest Presses | 3 sets of 15 repetitions Secure the resistance band around a secure object. Grasp the handles, and position your feet shoulder width apart. You’ll tighten up the slack and begin the exercise with your hands just outside your chest, press forward locking your elbows and return to the starting position making sure to control the band through the whole motion.
Bicep Curls | 3 sets of 15 repetitions Stand on top of the resistance band with both feet so the band is fairly tight. Tuck your elbows at your side and, while keeping them still, you’ll curl your arms up. Gently return to the starting position while controlling the band and repeat.
Triceps Extension | 3 sets of 15 repetitions Secure the band around a fixed, secure object and grasp the handles with your knuckles towards the ceiling. Pull the band into your sides and tuck your elbows into your ribcage. Without moving the positioning from your side you’ll bend at the elbow joint slightly then extend back toward the wall behind you until you fully lock out your elbows and squeeze the muscle (triceps).
Back Rows | 3 sets of 15 repetitions Secure the band around a fixed, secure object and grasp the handles with your thumbs pointing towards the ceiling. Step back from the positioned band until you have a tight resistance and feet are positioned shoulder width apart. Slowly pull the band to the outside of your chest, return to the starting position which should be straightened arms, and repeat again while maintaining band control.
Lower Body
Banded Air Squats | 3 sets of 15 on each side Secure the band around a fixed, secure object and grasp both the handles with your knuckles toward the ceiling. Position yourself far enough away so you have light resistance on the band and your feet are shoulder width apart. Shoulders are pulled back and your bodyweight is positioned towards the balls of your feet, squat to a comfortable distance that fits your fitness level, stand back up and repeat.
Banded Stationary Lunges | 2 sets of 15 on each side Secure the band around a fixed, secure object and grasp both the handles with your knuckles toward the ceiling. Position your feet staggered with one foot forward and the other back so you feel balanced. While holding onto the band handles you’ll lower the rear leg knee until a comfortable position is reached and return to the starting position. Keep in mind the front foot should be flat while the back foot is up on the ball of your foot and toes. Repeat and alternate legs between sets.
Core
Torso Ab Rotations | 2 sets of 15 on each side Secure the band around a fixed, secure object and grasp both the handles together so your hands overlap each other and made a fist. Step away so you have tightness in the band and face towards one of the walls with your feet shoulder width apart. With your elbows slightly bent, rotate the band and upper torso from one side of your body to the other. You’ll make a half circle while you control the twisting motion.