PDF of Workout HERE

Type: Full Body – Functional Strength & Stability

Duration: About 30 minutes

Overview

This full-body workout builds functional strength and deep core stability using resistance bands and simple bodyweight moves. You’ll move through three supersets, each repeated for three rounds, targeting the hips, core, shoulders, and back. This session focuses on control, alignment, and strength patterns that transfer directly to everyday movement. All you need is a long band, a chair, and a step or stair—making it easy to complete at home or on the go.

Workout Format

Each set includes two exercises performed in an alternating format for three total rounds.

Set 1 | 3 Rounds – Alternate 1a & 1b

1a. Banded Hip Hinge

• Equipment: Long resistance band

• Reps: 10

• Focus: Posterior chain engagement, hip mechanics

1b. Pallof Press

• Equipment: Long resistance band

• Reps: 10 each side

• Focus: Core stability, anti-rotation strength

Set 2 | 3 Rounds – Alternate 2a & 2b

2a. Bodyweight Step-Ups

• Equipment: Step or stair

• Reps: 10 each side

• Focus: Single-leg strength, balance

2b. Standing Banded Single Arm Overhead Press (Opposite Foot Forward)

• Equipment: Long resistance band and chair

• Reps: 10 each side

• Focus: Shoulder strength, core engagement

Set 3 | 3 Rounds – Alternate 3a & 3b

3a. Lat-Focused Banded Deadbug

• Equipment: Long resistance band

• Reps: 10

• Focus: Core stability, lat engagement

3b. Side-Lying Clamshells

• Equipment: Mini band

• Reps: 10 each side

• Focus: Hip stability, glute activation