Alternate 40s on / 20s slow · raises heart rate, no space needed
⬡ Abs warm-in
✓
Dead Bug
3 × 8 each side
bodyweight
core
Glutes
✓
Banded Glute Bridge
3 × 15 — band above knees
band resistance
glutefloor
✓
Banded Donkey Kick
3 × 12 each leg — band around ankles
band resistance
glute
✓
Banded Fire Hydrant
3 × 12 each leg — band above knees
band resistance
glute
Hinge / Hamstrings
✓
Single-Leg RDL
3 × 8 each leg — bodyweight, focus on hinge
bodyweight
hingebalance
✓
Banded Good Morning
3 × 12 — band under feet, over shoulders
band resistance
hinge
Lower body
✓
Banded Lateral Walk
3 × 15 each direction — band above knees
band resistance
gluteabductor
✓
Bodyweight Split Squat
3 × 10 each leg
bodyweight
glute
Note: Single-leg RDL — trail leg slightly bent, hinge from hip, slow descent. Same form cue as your dumbbell version.
🏃
Cardio First — 15 min
March in place / High knees
Alternate 40s on / 20s slow
⬡ Abs warm-in
✓
Hollow Body Hold
3 × 20–30 sec
bodyweight
core
Back / Pull
✓
Banded Pull-Apart
3 × 15 — band at chest height, arms straight
band resistance
pullrear delt
✓
Banded Row (door anchor or foot anchor)
3 × 12 — anchor band at waist height, row elbows back
band resistance
pullback
✓
Banded Face Pull
3 × 15 — anchor at eye level, pull to forehead
band resistance
pullrear delt
✓
Superman Hold
3 × 10 reps — hold 2 sec at top
bodyweight
pulllower back
Biceps
✓
Banded Bicep Curl
3 × 12 — stand on band, curl up slow
band resistance
bicep
✓
Banded Hammer Curl
3 × 10 each arm — neutral grip, stand on band
band resistance
bicep
No door anchor? Loop the band around your feet for rows. Sit on the floor, legs straight, pull the band toward your hips.
🏃
Cardio First — 15 min
March in place / High knees
Alternate 40s on / 20s slow
⬡ Abs warm-in
✓
Bicycle Crunch
3 × 12 each side
bodyweight
core
Chest / Shoulders
✓
Push-Up
3 × 10–12 — full or knee variation
bodyweight
chesttricep
✓
Banded Chest Press (floor)
3 × 12 — band behind back, press upward lying down
band resistance
chest
✓
Banded Lateral Raise
3 × 12 — stand on band, raise arms to shoulder height
band resistance
shoulders
✓
Banded Overhead Press
3 × 10 — stand on band, press overhead
band resistance
shoulders
Triceps
✓
Banded Tricep Pushdown
3 × 15 — anchor band overhead, push down
band resistance
tricep
✓
Diamond Push-Up
3 × 8 — hands close together, elbows track back
bodyweight
tricep
Floor chest press: Lie on back, band looped under your upper back/armpits. Press straight up. Range of motion is shorter than a bench — that's fine, control the squeeze.