FULL-BODY HIIT
NARROWWIDE HOP
(a) Start in a narrow squat with the band looped around your thighs.
(b) Stay low as you jump your feet out. Jump your feet back in and repeat.
BEAR SPRAWL TO REACH
(a) In tabletop, hover your knees above the floor, band on your wrists.
(b) Jump your feet forward, landing in a squat, then reach your arms up by your ears. Return to the start and repeat.
HIGH-TO-LOW PLANK JACK
(a) In high plank, with the band around your thighs, jump your feet out then in.
(b) Lower to your elbows. (c) Jump your feet out, then in. Return to the start and repeat.
SQUAT TO OBLIQUE TWIST
(a) Feet hip-width apart, with the band around your feet, hands behind your head, elbows wide, lower into a squat.
(b) Stand up, drawing your right knee towards your left shoulder as you rotate your torso to the right. Return to the start position and repeat on the other side.
UP-AND-OVER
(a) Place your band on the floor.
(b) Stand to one side of it, then, keeping a soft bend in the knees, take tiny hops side to side over the band.
HIGH-PLANK SPIDER CRUNCH
(a) Start in a high plank with the band around your feet.
(b) Draw your right knee to your right elbow. Return to plank and repeat on the left side. Continue alternating.
SIDE-PLANK HIGH PULL
(a) In a side plank, loop the band around both hands.
(b) Pull the band with your top hand, leading with your elbow. Do the move on both sides.
KNEELING OBLIQUE CRUNCH
(a) Kneeling on your right knee, extend your left leg, one end of the band around your left foot, the other in your left hand, your right hand behind your head.
(b) Bend to the right. Do on both sides.
FOREARM PLANK TAP
Start in a forearm plank with the band on the floor an arm’s length in front of you. Reach your right hand to tap the band. Return to the start and alternate hands.
REVERSE BICYCLE
(a) Lie on your back with the band around your feet, hands behind your head, legs at a diagonal.
(b) Bend your left knee to your chest and rotate your upper body to the left. Alternate sides.