Stretch band squat
Sets 3 Reps 15 Target Legs
Place the band under your feet and perform bodyweight squats. The band adds resistance, forcing your legs and glutes to work harder and increase your calorie burn.
Stretch band squat
Stretch band chest press
Sets 3 Reps 15 Target Chest, triceps
Attach the band to a fixed object behind you and hold a handle in each hand. Push your hands forward together before slowly returning to the start.
Stretch band chest press
Standing row
Sets 3 Reps 15 Target Back, biceps
Attach the middle of the band around something solid such as a doorknob. With a handle in each hand, keep your forearms parallel to the floor and retract your shoulder blades to pull your elbows behind your back.
Standing row
Shoulder press
Sets 3 Reps 15 Target Shoulders
Stand with one foot forward and loop the band under your front foot. Start with your hands at shoulder level and, keeping your back straight, raise them above your head, then lower back slowly to the start.
Shoulder press
Kneeling abs roll-out
Sets 3 Reps 12 Target Abs
Kneel on the floor, holding the wheel in front of you. Roll it away from you until your torso is parallel to the ground, then return to the start. Keep your abs, glutes and legs tensed for maximum intensity.
Kneeling abs roll-out
Tabata skipping
Time 20 seconds on, 10 seconds rest Sets 8 Target Cardio
Keeping the intensity of the skipping high sends your heart rate soaring, helping to burn fat faster.
