Watch our full video of the workout to perform each move with correct form. Photo credit by Mitch Mandel.
SIT TO STAND
Strengthens the quads, hamstrings and glutes 1 of 6
TO DO: Sit in a chair with both feet on top of the band, each hand holding one end of it. Extend your left leg. Use your right leg to stand up. You'll need to bend slightly forward. Lower back down to the chair using your right leg. Repeat on the other leg.
CORE TWIST
Improves core strength 2 of 6
TO DO: Secure one end of the band in a doorjamb (or tie to a sturdy object) at chest level. With your right side facing the door, grab the band's other end with both hands. With arms extended, rotate your torso away from the door. Release; repeat on the other side.
SQUAT
Works the quads, hip extensors and glutes 3 of 6
TO DO: Stand with feet on a band. Grab both ends of the band with your hands and bring your arms up to your shoulders, palms facing out. Squat down, pushing your glutes back. Return to standing and repeat.
SIDE-LEG RAISE
Works the gluteus medius 4 of 6
TO DO: Secure one end of the band in a doorjamb (or tie to a sturdy object). Loop the other end around your left ankle. While squeezing the glutes on your right side, hike your left hip up, and then lift your left leg out to the side. Lower that leg; repeat on the other side.
ARM SWING
Works the arms and shoulders to improve running posture 5 of 6
TO DO: Insert center of the band in a doorjamb (or tie to a sturdy object). Hold both ends of the band. Alternate bending and straightening your elbows to pump your arms as if you were running. If too easy, stand on one leg as you pump.
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