Warm-Up 3–4 min, no band
Arm circles · leg swings · bodyweight squats · a few slow lunges to open the hips.
Lower Body Glutes, quads, hips
Banded Squats
3 × 12–15
Loop above knees (or band under feet, ends at shoulders). Drive knees out.
Banded Lunges
3 × 10 / leg
Loop above knees. Step forward, drop back knee, drive up; keep knees out.
Lateral Band Walks
3 × 10–12 / side
Loop above knees, half-squat, step sideways keeping tension.
Glute Bridges
3 × 15
Loop above knees, lie back, drive hips up, press knees out.
Stiff-Leg Deadlift
3 × 12
Stand on band, soft knees, hinge at hips, feel hamstrings, drive up.
Core No anchor needed
Pallof Press Hold
3 × 20–30s / side
Band around foot, press both ends straight out, resist the pull.
Plank
3 × 30–60s
Flat line head to heels. Optional: band above knees, press out.
Mountain Climbers
3 × 20 / side
High plank, hands under shoulders. Drive knees to chest, alternating.
Upper Body Back, shoulders, arms
Band Rows
3 × 12–15
Stand on band, hinge forward, pull ends to ribs, squeeze blades.
Overhead Press
3 × 10–12
Stand on band, ends at shoulders, press straight overhead.
Bicep Curls
3 × 12–15
Stand on band, palms up, curl to shoulders, elbows tucked.
Tricep Extensions
3 × 12 / arm
Anchor one end at low back, extend top arm overhead.
Band Pull-Aparts
3 × 15
Hold band at shoulder height, pull ends wide, squeeze back.
FINISH
Cool down: light stretching,
hips & shoulders, 2–3 min.