Move 1: Post delt fly hold

For this move you will start by holding the band straight out in front of you, with your grip in the middle of the band. You’ll have to make that circle again so that you’re holding the band and the handles. Then you will pull both arms out away from one another and to the sides simultaneously, and then when they are straight out to the sides, you slowly bring them back to center. Repeat this pattern for 30 seconds, and then for the last 30 seconds hold the band with your arms straight out to the sides for 30 seconds. As a little bonus if you’re up for it, try taking a 15 second break to shake out your arms, and then hold your arms out to the sides with your band for an extra 10 seconds.

Move 2: Sumo squats with a hip lift

With this move you will be working your legs, hips, butt, and core. You will start by stepping on the band in the center and holding the handles to your hips. Spread your feet further apart, and point your toes out to the sides, and then get down into a sumo squat. Come back up slowly, and then inch your feet back shoulder width apart, then balance on one leg while raising the other out to the side. Try to crunch your body toward the leg lift as you do it, and that will work your core and your oblique’s. Alternate legs each time you come up, and repeat the pattern for 1 full minute. As a little bonus if you’re up for it, try an extra 10 seconds just doing the sumo squat.

Move 3: Lunge with posterior fly

For this move you will need to wrap the band around your forward foot, making sure that the band is even on each side. You will lunge forward, with your forward leg at a 90 degree angle, and then you will raise your arms up and out to the sides. Your arms should be bent at a 90 degree angle, and it will feel like you’re trying to press your shoulder blades together. Imagine you’re squeezing a pencil between those muscles when you do that fly. If you need to see how it looks, you can search posterior fly on google for a picture. You will do one leg for 30 seconds, and then switch the band over to the other leg for the final 30 seconds. As an extra little bonus if you’re up for it, try standing on your band with feet shoulder width apart and doing just the fly for an extra 10 seconds.

Move 4: Bench press with a leg lower

You will need to be lying down for this move, so if you have a mat you can bring that out. Otherwise, you can use carpet, or put a towel or a blanket down. Just position the band across the mat, and then lie down on your back on top of the band. You may want to make the circle again for more resistance, but I will leave that to you. You will start with your arms straight up in the air in front of your face, and your legs also raised straight up into the air. Slowly lower your legs toward the floor as you bring your arms down to the sides. The arms will bend at 90 degrees when you get to the bottom, but do not allow your elbows to rest on the floor at the bottom. Don’t let your legs hit the floor on the way down either, just hover and then slowly bring both the arms and the legs back up. Repeat this for 1 full minute. As an extra little bonus if you’re up for it, take a 15 second break and then continue for another 10 seconds.