Click here to view the video: Quick Fit Resistance Band WO

All you need is a resistance band (medium to heavy strength). Need one? You can purchase one here.

The Workout: Circuit through each exercise, doing a full minute of reps (or 30 seconds per side). Repeat the circuit 1-3x (depending on how much time you have), anywhere from 2-4 days a week for best results.

Move #1 – Squat to Alternating Overhead Press: standing hip width apart on the band, holding handles, squat down and as you stand turn body to right and press left arm up to ceiling. Repeat squat and reverse. Do 1 minute of alternating reps.

Move #2 – Staggered Stance Chest Fly: Holding handles, step back foot on band, and step right foot forward into a slight lunge stance. Keep elbows slightly bent and ‘fly’ or ‘hug’ arms together in front of chest. Keep abs in tight. Do 30 seconds w/right leg forward, 30 sec. with left.

Move #3 – Rear Row & Lunge Combo: Step right foot on band, and hold handles with left hand. Grab low on the band with right hand and lunge towards the ground. Rise out of lunge while rowing right arm back. Do 1 minute of reps on both sides.

Move #4 – Triceps Overhead Extension w/1-leg Balance: Stand on band with left foot, grasp both handles with both hands behind head. Bending elbows up towards ceiling, bring right knee up to hip height, balancing on 1-leg. Extend arms overhead towards ceiling, squeezing back of arms, and drawing abs in. Repeat 30 seconds on left, 30 seconds on right leg.

Move #5 – Cardio Interval – Agility Ladder: Lay band down on the ground in a straight vertical line. Moving in a zig zag pattern step back and forth over the band (without touching it) moving forward. Go to the end of the band, and then move backwards. Turn steps into leap overs, into 2-feet hops, into 1-leg hops, to end with a cardio interval that helps improve coordination and agility. Do 1 minute of moves.