Perform all of these exercises for as many reps as you’d like, but we’ve provided a recommendation for reps. Perform the entire workout for either 1, 2 or 3 sets.
Lateral Shoulder Raise (single arm) – 15 reps
How to: Hold the resistance band in your right hand. Place the other side of the resistance band on the floor and stand on it with your feet hip-width apart. Stand tall with your back straight, abs engaged, right arm at your side, your palm facing inward, and your left hand on your hip. Exhale while you slowly lift your right arm up to shoulder height, keeping your arm straight. Then when your arm reaches parallel with the floor, pause, feel the contraction, and exhale as you slowly return back down to the start position to complete one rep. Finish a set on this side and then switch sides.
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Bicep Curl (single arm) – 15 reps
How to: Hold the resistance band in your right hand. Place the other side of the resistance band on the floor and stand on it with your feet hip-width apart. Stand tall with your back straight, abs engaged, and your left hand on your hip. Begin with your right arm extended down and tight to your side with palms facing up. Curl the band all the way up while keeping tension on the biceps. Slowly lower your hands back to the starting position and repeat the movement. Finish a set on this side and then switch sides.
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Seated Row – 15 reps
How to: Sit on the floor with your legs extended, loop the resistance band around the soles of your feet and hold one end in each hand. Pull the band toward your waistline, while squeezing the shoulder blades. Slowly release tension to return to the starting position and repeat.
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Chest Fly – 15 reps
How to: Lie flat on the floor with your knees bent and place the resistance band underneath you at about the middle of your back, holding the resistance band with both hands. Stabilize your legs while keeping your core tight. Keep your arms parallel and place your hands in alignment with your shoulders. Pull your arms slowly towards the middle of your body and squeeze your chest muscles. Once your hands meet in the middle, slowly release tension to return to the starting position and repeat.
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Leg Press (single leg) – 15 reps
How to: Sit on the floor with your legs extended, loop the resistance band around the sole of your right foot and hold one end in each hand. Squeeze your core and keep your back flat. Bend your right knee towards your body and then press your right foot against the band until your leg is straight. Bend your knee to return to the starting position. Finish a set on this side and then switch sides.
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Front Squat – 15 reps
How to: Stand on the band with feet slightly wider than shoulder width. Holding the band in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest. Bend straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to the starting position. Repeat.
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