PDF of Workout HERE

Type: Full Body – Strength, Core, and Coordination

Duration: About 30 minutes

Overview

This bodyweight and band-based workout targets strength, control, and coordination across the whole body. You’ll move through three supersets, each repeated for three rounds, blending functional strength with mobility and core-focused movements. Minimal equipment is needed—just a long resistance band and a pillow or block—making it a great go-to at home or while traveling.

Expect to challenge your glutes, core, and shoulders while sharpening movement patterns that support everyday life.

Workout Format

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

Set 1 | 3 Rounds – Alternate 1a & 1b

1a. Bodyweight Split Stance Squat

• Equipment: None

• Reps: 10 each side

• Focus: Lower body control, balance, hip and quad strength

1b. Upright Banded Row

• Equipment: Long resistance band

• Reps: 10

• Focus: Postural muscles, upper back strength

Set 2 | 3 Rounds – Alternate 2a & 2b

2a. Banded Chop

• Equipment: Long resistance band

• Reps: 10 each side

• Focus: Core rotation, shoulder integration

2b. Glute Bridge Hold

• Equipment: Block or pillow

• Hold: 20 seconds (hips high)

• Focus: Glute activation, core bracing

Set 3 | 3 Rounds – Alternate 3a & 3b

3a. Running Man Taps

• Equipment: None

• Duration: 20 seconds each side

• Focus: Coordination, single-leg stability, cardio burst

3b. Squat to Heel Drops

• Equipment: None

• Duration: 20 seconds

• Focus: Hip mobility, lower body rhythm and control