If you're short on time or equipment, this is a great workout to incorporate into your routine. All you need is a resistance band at your desired strength and width and a space to move.

BANDED SHUFFLES - 3 SETS OF 20 REPS

  • Begin standing with your feet slightly wider than shoulder-width apart, knees bent and a band looped around your ankles
  • Step your left foot laterally to the left, followed by your right foot
  • Maintain the tension in the band by keeping your feet hip-width apart with both feet pointed forward during this entire movement
  • Take four more steps to the left side before switching direction

FRONT PLANK WITH RESISTANCE BAND ROWS - 3 SETS OF 10-12 REPS

  • Begin by attaching a resistance band to an anchor point such as the bottom of a table or something solid that will not move
  • Face the anchor point and hold the band in your right hand as you come into a high plank position, keeping tension on the band
  • Your left wrist should be directly underneath your left shoulder and your back should be flat so that your spine is in a neutral position with your feet hip width apart
  • With control, pull the band and drive your elbow back towards your ribs. The only part of your body that should be moving is your right arm, avoid rotating your hips
  • Hold the band for one second at your ribs, then return to the starting position for one rep

BANDED ROWS - 3 SETS OF 15 REPS

  • Loop an exercise band around something sturdy and grip each end firmly with both hands, wrists facing inward
  • Stand with your feet shoulder-width apart with your knees slightly bent
  • Keep your back straight and your shoulder blades retracted¬†
  • Bend your arms and pull the band towards your midsection until your elbows form a 90-degree angle
  • As you pull the band toward your midsection, twist your wrists outward pushing your shoulder blades back and together
  • Pause briefly before straightening your arms and releasing the band back to the starting position for one rep

RESISTANCE BAND WALL CRAWLS - 3 SETS OF 10 REPS

  • Stand facing a wall with your toes an inch away from the wall and your feet shoulder-width apart
  • Loop a resistance band around your forearms, then bend your elbows to form a 90-degree angle with your forearms and biceps
  • Lean in and press your forearms against the wall shoulder-width apart, while bracing your core to avoid rounding
  • Keep your shoulder blades down as you slowly walk your forearms up the wall until the band reaches eye level
  • Return to the starting position for one rep

BANDED RESTED PUSH-UPS - 3 SETS OF 10 REPS

  • Begin lying on the floor face down, hands planted directly under your armpits, shoulder-width apart with the resistance band looped around your forearms
  • Bend your elbows and slowly lower your chest until you are a couple inches above the floor while maintaining tension on the band
  • Extend your arms and push yourself back up to the starting position for one rep
  • Brace your core throughout this movement and maintain tension on the resistance band

RESISTANCE BAND ROMANIAN DEADLIFTS - 3 SETS OF 12 REPS

  • Begin standing with your feet hip-width apart with the resistance band looped around both feet and holding the other end of the band in your hands
  • Keeping your legs and back straight, begin to bend at the waist, sending your hips back and lowering the band towards the ground while keeping your chest up maintaining consistent tension on the band
  • Once your body is fully extended, squeeze your gluts and contract your hips to help drive your body back into the starting position for one rep