Tone · Full Body · Level 3
You need: Band
Every move has a how-to video.
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It keeps time for the whole workout and counts down each rest.
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Each move opens with its video and how to do it, without leaving the page.
Do the rounds, then rest
Every block says how many rounds to do and how long to rest between them.
The session
Warm-up
Ease in: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.
| Move | Round 1 | Round 2 |
|---|---|---|
| Band bench-apartReps · See how | 8–12 reps | 10–12 reps |
| BridgeHold · See how | 10–15 hold | 15–20 hold |
| Destabilized supermanReps · See how | 10–12 reps | 12–15 reps |
Set 1 of 4 · Strength
Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.
| Move | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| 7sReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| 7s hammerReps · See how | 12–15 reps | 10–12 reps | 10–12 reps |
| 7s reverseReps · See how | 12–15 reps | 10–12 reps | 10–12 reps |
| Bum snapsReps · See how | 15–20 reps | 20–30 reps | 30–45 reps |
Set 2 of 4 · Strength
Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.
| Move | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Ab cycleReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| Acute curlsReps · See how | 12–15 reps | 10–12 reps | 10–12 reps |
| Alternating raisesReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| Burpee sprintsReps · See how | 20–30 reps | 30–45 reps | 45–60 reps |
Set 3 of 4 · Strength
Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.
| Move | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Alternating sit upsReps · See how | 12–15 reps | 10–12 reps | 10–12 reps |
| Band chest flyReps · See how | 12–15 reps | 10–12 reps | 10–12 reps |
| Band glute bridgeReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| BurpeesReps · See how | 15–20 reps | 20–30 reps | 30–45 reps |
Set 4 of 4 · Strength
Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.
| Move | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Bear crawlReps · See how | 12–15 reps | 10–12 reps | 10–12 reps |
| Bent over rows with resistance bandReps · See how | 10–12 reps | 12–15 reps | 10–12 reps |
| Bicep curl with resistance bandReps · See how | 12–15 reps | 10–12 reps | 10–12 reps |
| Hop heel kicksReps · See how | 20–30 reps | 30–45 reps | 45–60 reps |
Cool-down
Slow down: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.
| Move | Round 1 | Round 2 |
|---|---|---|
| Hammy bounceReps · See how | 8–12 reps | 12–15 reps |
| Quad stretchHold · See how | 8–12 hold | 12–15 hold |
| Shin box switchHold · See how | 8–10 hold | 8–12 hold |
That is the whole workout. Well done.
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Core
The Band bench-apart is a slow, controlled exercise designed to engage the core while primarily targeting the back and shoulders. Utilizing a resistance band, this movement emphasizes stability and strength through a range of motion that encourages proper posture and alignment.
Core
The Bridge exercise is a static movement that primarily targets the lower muscles while also engaging the abdominal and oblique muscles. This exercise is performed by lying on your back and lifting your hips off the ground, creating a straight line from…
Core
The Destabilized Superman is a core-focused exercise that primarily engages the chest, while also working the lower body and glutes. This movement is characterized by slow and controlled motions, promoting stability and muscular endurance. As a bodyweight exercise, it requires no equipment,…
Strength
The 7s exercise is a slow, controlled movement primarily targeting the biceps, with secondary emphasis on the back and tertiary focus on the forearms. Utilizing a band as the sole piece of equipment, this exercise allows for a unique approach to strength…
Strength
The 7s hammer is a strength-focused exercise primarily targeting the biceps, while also engaging secondary muscles in the back and tertiary muscles in the forearms. This exercise utilizes a band as equipment and emphasizes a slow movement pattern, which can contribute to…
Strength
The 7s reverse is a strength-focused exercise that emphasizes slow movement to effectively engage the biceps, back, and forearms. Utilizing a band as resistance, this exercise promotes muscular strength through controlled repetitions, allowing for a greater emphasis on form and technique. With…
Fitness
Bum snaps are an explosive movement designed to enhance fitness levels by targeting key muscle groups. This exercise primarily engages the hamstrings, with secondary emphasis on the forearms and tertiary focus on the quads. The effort profile is explosive, meaning it requires…
Strength
The Ab cycle is a slow, controlled exercise designed to strengthen the core, specifically targeting the abdominal muscles. This movement emphasizes the primary muscles of the abs while also engaging the obliques and lower muscles. With no equipment required, it can be…
Strength
Acute curls are a strength-focused exercise primarily targeting the biceps, with secondary involvement from the back and forearms. This movement is performed slowly, allowing for controlled execution and muscle engagement. Utilizing a band as equipment, acute curls can be adjusted for various…
Strength
Alternating raises are a strength-focused exercise that primarily targets the shoulders, particularly the front and rear shoulder muscles. Utilizing a band as equipment, this movement is performed slowly, allowing for controlled engagement of the targeted muscles. The deliberate pace helps to enhance…
Fitness
Burpee sprints are a dynamic and explosive exercise that combines the traditional burpee with a focus on speed and intensity. This movement is designed to engage multiple muscle groups, primarily emphasizing the chest, while also activating the bum and abs. It is…
Strength
Alternating sit ups are a slow, controlled movement primarily targeting the abdominal muscles, specifically the abs and obliques. This exercise emphasizes core strength while engaging the hip muscles as well. The slow pace of the movement allows for better muscle activation and…
Strength
The band chest fly is a strength-focused exercise that emphasizes the chest muscles while engaging the triceps and front shoulders as secondary and tertiary muscles, respectively. This movement is performed slowly, which allows for greater control and muscle engagement throughout the exercise.
Strength
The band glute bridge is a strength-focused exercise that emphasizes slow, controlled movements to target the hips, bum, and quads. Utilizing a resistance band adds an element of tension that enhances muscle engagement throughout the movement. This exercise primarily strengthens the lower…
Fitness
Burpees are a bodyweight exercise designed to enhance fitness through a slow, controlled movement pattern. This exercise primarily targets the quads while also engaging the bum and chest muscles. The effort required is moderate, making it accessible for various fitness levels, though…
Strength
The bear crawl is a slow, controlled movement that emphasizes strength development, primarily targeting the chest muscles while also engaging the shoulders and lower body. This exercise requires the use of a band for added resistance, making it a versatile option for…
Strength
Bent over rows with a resistance band is a strength-focused exercise that primarily targets the back muscles. This movement is performed in a slow and controlled manner, which emphasizes muscle engagement and reduces the risk of injury. The resistance band provides variable…
Strength
The bicep curl with a resistance band is a strength-focused exercise designed to target the biceps while also engaging the back and forearm muscles. This movement is performed slowly, emphasizing control and proper form throughout the exercise. Utilizing a resistance band allows…
Fitness
Hop heel kicks are an explosive movement designed to improve overall fitness by engaging multiple muscle groups. This exercise primarily targets the quadriceps, while also working the glutes and calves. As a bodyweight exercise, it requires no equipment, making it accessible for…
Flexibility
Flexibility
Flexibility
The shin box switch is a static movement designed to enhance flexibility, particularly in the lower body. This exercise primarily engages the gluteal muscles while also involving the quadriceps and lower leg muscles. As a static exercise, it does not require any…
Now: Warm-up
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