You do not need a long session to train your whole body. This 15-minute routine uses one resistance band and controlled movement to work your legs, back, shoulders, and core.
Before you begin
- Choose a resistance that lets you complete every repetition with steady form.
- Move slowly and keep light tension in the band.
- Stop if you feel sharp pain, numbness, or dizziness.
The workout
Complete 3 rounds. Work for 40 seconds, rest for 20 seconds, then move to the next exercise.
- Band squat: Stand on the band, hold the handles near your shoulders, and sit your hips back.
- Standing row: Anchor the band securely in front of you and pull your elbows toward your ribs.
- Overhead press: Stand on the band and press upward without arching your lower back.
- Romanian deadlift: Stand on the band, soften your knees, and hinge at the hips.
- Core press-out: Stand sideways to a secure anchor and press the band straight ahead while resisting rotation.
Make it yours
Use a lighter band for your first round, then increase resistance only if your form stays consistent. Finish with two minutes of relaxed walking and easy shoulder movement.