Resistance bands
Resistance band full body
Rows, presses, pull-aparts and banded hip work — a complete session with kit that fits in a drawer.
You'll need a long band (with a door anchor, ideally) and a mini loop band. If you only have one, swap in the bodyweight version of the move.
The plan
Warm-up 5 min 30 sec
- March on the spot, pumping your arms3 min
- Heel digs with punches1 min
- Knee lifts, touching the opposite hand30 sec
- Shoulder rolls, forwards then backwards30 sec
- Small knee bends30 sec
Main set 2 rounds — rest 1 min between rounds
| Exercise | Each round | Rest after |
|---|---|---|
 Standing band row |
12 reps | 30 sec |
 Banded side step |
10 each way | 30 sec |
 Pallof press |
8 each side | 30 sec |
 Band pull-apart |
15 reps | 30 sec |
 Clamshell Mini band above the knees |
12 each side | 30 sec |
 Glute bridge Mini band above the knees |
15 reps | 30 sec |
Cool-down 3 min 20 sec
- Easy march to bring your breathing down1 min
- Buttock stretch (lying), left20 sec
- Buttock stretch (lying), right20 sec
- Hamstring stretch (lying), left20 sec
- Hamstring stretch (lying), right20 sec
- Inner thigh stretch20 sec
- Calf stretch, left20 sec
- Calf stretch, right20 sec