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General Health · Full Body · Level 1

60-minute General Health workout Full Body, level 1

  • 60min with rests
  • 26moves
  • 7blocks

You need: Band

Every move has a how-to video.

Start the warm-up

How to follow it

  1. Start the timer

    It keeps time for the whole workout and counts down each rest.

  2. Tap a move to see how

    Each move opens with its video and how to do it, without leaving the page.

  3. Do the rounds, then rest

    Every block says how many rounds to do and how long to rest between them.

  • The estimated duration includes the prescribed rounds and breaks. Your pace can change the time it takes.
  • This workout does not check for injuries or medical conditions, so review each exercise and get qualified advice if you need it.

The session

Work through it block by block

Warm-up

Warm-up

Ease in: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.

  • 2rounds
  • 10 srest between rounds
  • 3moves
Warm-up: 3 moves, 2 rounds, 10 seconds rest between rounds
MoveRound 1Round 2
Band bench-apartReps · See how4–8 reps4–8 reps
BridgeHold · See how4–8 hold4–8 hold
Full plankHold · See how4–8 hold10–15 hold

Set 1 of 5 · Strength

Set 1

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 1 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
7s reverseReps · See how4–8 reps8–12 reps10–12 reps
Ab cycleReps · See how8–12 reps10–12 reps12–15 reps
Alternating raisesReps · See how4–8 reps8–12 reps10–12 reps
Under kicksReps · See how4–8 reps4–8 reps8–12 reps

Set 2 of 5 · Strength

Set 2

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 2 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Band chest flyReps · See how4–8 reps4–8 reps8–12 reps
Basic crunchReps · See how8–12 reps10–12 reps12–15 reps
Bent over rows with resistance bandReps · See how4–8 reps8–12 reps10–12 reps
Bicep curl with resistance bandReps · See how8–12 reps10–12 reps12–15 reps

Set 3 of 5 · Strength

Set 3

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 3 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Bicep curlsReps · See how8–12 reps10–12 reps12–15 reps
Chest press with resistance bandReps · See how4–8 reps8–12 reps10–12 reps
Cross hammer curlsReps · See how8–12 reps10–12 reps12–15 reps
CrunchesReps · See how8–12 reps10–12 reps12–15 reps

Set 4 of 5 · Strength

Set 4

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 4 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Face pullReps · See how8–12 reps10–12 reps12–15 reps
Front clapsReps · See how8–12 reps10–12 reps12–15 reps
Front raisesReps · See how8–12 reps10–12 reps12–15 reps
Hammer curlsReps · See how8–12 reps10–12 reps12–15 reps

Set 5 of 5 · Strength

Set 5

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 5 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Lateral leg raiseReps · See how8–12 reps10–12 reps12–15 reps
Push upsReps · See how8–12 reps10–12 reps12–15 reps
Reverse curlsReps · See how8–12 reps10–12 reps12–15 reps
Rowing with resistance bandReps · See how8–12 reps10–12 reps12–15 reps

Cool-down

Cool-down

Slow down: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.

  • 2rounds
  • 10 srest between rounds
  • 3moves
Cool-down: 3 moves, 2 rounds, 10 seconds rest between rounds
MoveRound 1Round 2
Alternating hammy stretchHold · See how4–8 hold5–8 hold
Bicep stretchHold · See how5–8 hold8–10 hold
Bicep wall stretchHold · See how5–8 hold8–10 hold

Finish line

That is the whole workout. Well done.

Keep it for next time, plan it for another day or send it to yourself.

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What next?

Join the dots.

Each one opens its own page. Nothing from this workout is carried over.

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    Fitness & Recovery Helpers answer questions about moves and recovery.

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Make it a routine

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General guidance, not medical advice.