Bands are small, cheap and surprisingly effective. This routine needs only a loop band and a band with handles, plus a sturdy door anchor if you have one.
The circuit
Do the exercises in order, resting about 45 seconds between them. Complete three rounds.
- Glute bridge with a loop band above the knees: 12 reps
- Banded lateral walk: 10 steps each way
- Romanian deadlift standing on the band: 12 reps
- Push-up with the band across your back for extra challenge, or a plain push-up: 8 to 12 reps
- Band pull-apart: 15 reps
- Band face pull: 12 reps
Picking the right band
Choose a band that lets you finish the reps with good form while the last two feel hard. Bands come in several thicknesses. A set with light, medium and heavy lets you match the band to the exercise, since legs are usually stronger than shoulders.
Safety tips
- Inspect the band every time. Look for small nicks, cracks or thin spots. A damaged band can snap, so replace it.
- Anchor carefully. Use a door anchor made for bands on a door that closes toward you, and never loop a band around something loose or sharp.
- Keep your face out of the line of fire. Do not hold the band close to your face while it is under tension.
- Control the release. Never let go of a stretched band.
Progressing
When all three rounds feel easy, step up to a thicker band, slow the lowering phase to three seconds or add a fourth round. Many people also stack two bands for harder exercises.
If you are not sure whether to buy bands or weights first, read about bands versus dumbbells.