Lie down and place your feet in the handles of the resistance bands. Form a 90-degree angle with your legs. Lift your body off the floor while your arms, head, neck and shoulders remain touching the floor. Perform 2 sets of 8-10 reps of this exercise with 15 seconds rest.
Lift one leg off the floor and extend it in front of the body. Squat down on one leg, until the squatting leg is parallel to the ground. Push back up to the starting position and repeat. Keep in mind that you should maintain a well-aligned position throughout the exercise. Do not lift the heel from the floor. Perform 2 sets of 8-10 reps of this exercise with 15 seconds rest.
Very similar to the single-leg squat. From the upright position, slowly bend your knees and lower your body. Keep the aligned position when you have reached the end of the squeeze. Go back to the upright initial position and start again. Perform 2 sets of 8-10 reps of this exercise with 15 seconds rest.
Place one of your feet into the handle and send it backwards. Squeeze your glutes to send your body to an upright position until reaching your hip height with the foot on the handle and send your foot back to the initial position. Perform 2 sets of 8-10 reps alternating your foot.
Face your resistance suspension bands holding the handles out in front of you. Brace your core and keep a plank position with your whole body. Lower your chest towards your hands maintaining the plank body position. Stop when your hands are in line with your chest. Press yourself back up in one slow controlled movement to reach the starting position. Repeat the exercise 8-10 times of this exercise with 15 seconds rest (2 sets).
Face your handle and hold it with one hand (right). Stand with your feet slightly wider than your hips. Keep your other arm (left) extended as you rotate your torso to your left side forming a “T”with your arms. Powerfully drive your right elbow back in a rowing motion as you rotate your torso to face the bands. End the motion reaching forward with your left hand before moving fluidly into the next repetition. Repeat the exercise 8-10 times of this exercise with 15 seconds rest (2 sets).
Position yourself under the bands and hold to them with your palms facing one another. Your body should be forming a diagonal. Keep your body as a plank and raise it, drawing your shoulders back to focus the work on your lats for that V-shape. Repeat the exercise 8-10 times of this exercise with 15 seconds rest (2 sets).
Place your feet on the handles and face the floor. Your body should be a plank and your hands should be under your shoulders. Raise your hips up, keeping legs straight. Lower your body back to plank position. Perform 2 sets of 8-10 reps of this exercise with 15 seconds rest.
Put your feet in the foot handles and face the floor. Moving onto your right hip, support your upper-body with your right elbow and forearm. Straighten your legs so that you are in a side-plank position with your feet off the floor. Lift your left hand toward the sky with your head looking toward the sky too and hold for a few seconds at the top. Bring the left hand underneath and repeat. Then, switch sides.
Place your feet on the cradles making sure that you keep them under the anchor. Keep your body plank and tight and bring your chest down to the floor, without touching it. Press your body back up to the initial position. Repeat the process.