HOW IT WORKS
The workout is divided into two sets, each consisting of three exercises. Starting with Set 1, do the three exercises in order for the prescribed number of reps, then go back and repeat twice more for a total of three rounds. Once you’ve done three rounds of Set 1, move on to Set 2, following the same pattern.
SET 1 ROUNDS: 3 – START EACH ROUND WITH 60 SECONDS OF SKIPPING
1. BAND PUSH-UPS
Fold the band and place it around your shoulders, holding one end in each hand, then get into the top of a push-up, tummy tight and bum squeezed (A). Keeping your spine straight, lower your body until your chest is a few centimetres above the ground (B), then push back to start.
2. BAND PELVIC LIFTS AND PULL
Tie the band to a pole about 30cm from the floor, then lie on your back, holding the band with both hands, shoulderwidth apart and extended above your head (A). As you lift your hips so that you form a straight line from your knees to your shoulders, pull the band to your hips with straight arms, squeezing your bum (B). Lower back to start. That’s one rep.
3. BAND SIDE STEPS
Stand on a band, feet shoulder-width apart, then cross the ends of the band and hold one in each hand (A). Step your right leg to the right and then your left leg to the left (B). Return to start. That’s one rep.
4 BAND JUMPING JACKS
Start by holding the band in both hands, with your hands above your head and your feet together (A). As you jump your legs apart, pull the band open in front of your face (B) then hop back to start. That’s one rep.
5 BAND HAMSTRING KICKBACKS
Tie the band at the bottom of a sturdy pole. Put one foot inside the loop and lift your heel to put the band underneath your foot (A). Stand upright, holding onto a wall for balance, and slowly kick your foot backwards by straightening your leg (B). Control the movement back to start. That’s one rep.
6 BAND DOUBLE-ARM CORE PULLS
Tie the band to a sturdy pole at shoulder height and stand with feet shoulder-width apart, holding the band with both hands together towards the pole (A). Use both arms to pull the band in front of you (B). Control the movement back to start. That’s one rep.
7 BAND SQUAT AND PRESS
Stand on the band with feet hip-width apart, holding the ends in both hands. Your hands should be shoulder-width apart in line with your chest, palms facing upwards (A). Sit back into a squat (B) and as you come up, press with both hands overhead (C). That’s one rep. Immediately lower back into another squat for your next rep. C
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