Move 1: Lunge with a frontal press
This move is very similar to the lunge with overhead press that you did yesterday. You wrap the band around your back foot, lunge forward with the other foot, drop down low, come back up, and then do a press straight up. The difference is that your arms aren’t out to the side this time bent at a 90 degree angle. Instead, your elbows are pointed down in the start position, and your lift straight up. Do your lunge, and then the press when you get back up out of your lunge. Repeat this sequence on one leg for 30 seconds, and then switch to the other leg for the final 30 seconds. As an extra little challenge if you’re up for it, try doing an extra 10 seconds of just the frontal press from an upright position.
Move 2: Squat with a calf raise
This move is similar to the lunge with a calf raise, only instead of a lunge before the raise, you do a squat. You will stand on top of your band with your feet shoulder width apart, and you will hold your band by the handles or below at your hips. You will squat down, rest your hands on your knees for balance if necessary, and come up into a calf raise. You might wobble a bit on this one because you’re doing a squat and a calf raise at the same time, but you’ll get better over time. You will repeat this sequence for 1 full minute. As an extra little challenge if you’re up for it, try doing an extra 10 seconds of just the calf raises from an upright position.
Move 3: Sumo squat with jab punches
By now you should be familiar with the sumo squat, but essentially you will be squatting with your feet wider apart than your typical squat and your toes pointed outward. Instead of standing on your band for this exercise, you will actually have to wrap it around your torso. Take the band and hold the center of it to your belly, wrap one end around your back and to your front, and then repeat on the other side. Once you have a grip on both of the handles, drop down into your sumo squat, and then you will alternate arms and punch an invisible target in front of you. Try to aim at chest height, and try to hit the same spot each time. If this gets too hard, you can drop the band and continue the punches without it, but only if it is absolutely necessary! Otherwise, continue with the sumo squat and punches for 1 full minute. You don’t need to squat up and down on this one, you just stay in that sumo squat position throughout the full minute. It will burn, but that is a good thing! If you need a little break, you can just come up slightly to rest for a few seconds, and then drop right back down.
Move 4: Lawn mowers
With this move you will get into a lunge position and step on your band with your forward foot. You will need to step closer to the end of the band for this move, and you will only use one end of the band. All you have to do is imagine yourself trying to start a basic lawnmower with the pull cord. You stay in the lunge position for 30 seconds with your other hand resting on your knee for balance. Meanwhile, the hand opposite to your forward foot will be pulling on the band and trying to bring it up to the shoulder. You should feel this in the back of your shoulder, and it will feel almost like you’re trying to bring your shoulder blades together. Once the initial 30 seconds are up, switch to a lunge stance on the other side and pull with the other arm for the final 30 seconds.