Warm up with 5 minutes of light cardio like marching in place to increase heart rate.
Secure a mid-resistance band to a door anchor at chest height and confirm it's firmly in place.
Stand on the band with feet shoulder-width apart and perform 12 squats while keeping your back straight.
Grasp handles and hinge at the hips to perform 12 standing rows, squeezing shoulder blades together.
Anchor the band behind you and push forward to complete 12 chest presses with controlled motion.
Raise the band handles from shoulder height and press overhead 12 times while engaging your core.
Step onto the band and hinge at the hips to execute 12 deadlifts, keeping spine neutral.
Hold the band handles and perform 12 bicep curls with elbows close to your sides.
Anchor the band overhead and extend arms downward for 12 tricep pushdowns, maintaining a tight core.
Place the band around legs just above the knees and take 12 lateral steps in each direction with tension.
Secure the band at hip height, hold handles, and twist torso for 12 controlled band core rotations.
Cool down with stretches for hips, shoulders, and hamstrings to promote recovery and flexibility.
