Move 1: Bowler’s lunge with a row

This move is a little bit complicated, but you just have to imagine yourself about to bowl. Get in a lunge position, but instead of your back leg being straight out behind you, your back leg will cross behind you. Most of your weight should be on that forward leg, and you should be able to lift that back foot off the ground. If you can do that, you’re in the right position. You will need to have the band wrapped around your forward foot, and you lunge down, come back up, and then do a row by raising your arms up toward your chest. Repeat this on the same leg for 30 seconds, and then switch to the other leg for the other 30 seconds. As a little bonus if you’re up for it, try doing an extra 10 seconds with just the rows.

Move 2: Bicep curl with a leg raise

This move is going to require some balance, and everyone is going to start at a different place depending on your fitness level. You are going to stand on your band in the center and hold the handles in front of you for the curl. Start by curling your arms up toward your chest, and slowly lift one leg out to the side while crunching your body toward the leg raise a little bit. You don’t have to lift your leg high in the beginning, and if you have to tap your toe on the ground periodically to get your balance that is totally okay! Try not to let your foot come back down to the ground until you’ve lowered your arms back down from the bicep curl, and then repeat the move on the other leg. Alternate legs with the bicep curl for 1 full minute. As a little bonus if you’re up for it, try doing an extra 10 seconds of just the bicep curls from a standing position.

Move 3: Sumo squat with an overhead press

Get into your sumo squat position with your feet planted firmly on top of your band and your toes facing outward. Grab the handles of your band, and hold them up with your arms bent at 90 degrees. You will do a sumo squat, come back up, and then raise your arms up toward the ceiling for your overhead press. Repeat this for 1 full minute. As an extra little bonus if you’re up for it, try doing an extra 10 seconds with just the overhead press from an upright position.

Move 4: Lunge with a calf raise

For this move you will need to wrap your band around your back foot. You lunge forward with your forward leg, drop down low, come back up, and then do a calf raise with your forward leg. You stay in that split stance and repeat that sequence for 30 seconds, and then you switch to the other leg for the final 30 seconds. You can rest your fists and the handles of the band on your forward knee as you do the calf raise for balance if necessary. As an extra little bonus if you’re up for it, try ditching your band and just doing an extra 10 seconds of fast calf raises from a standing position.