1. Reverse Lunge and Knee-Up
16 reps (8 per side)
(a) Stand with feet shoulder-width apart. Inhale, then take a big step backwards with your right foot, landing with both knees at 90 degrees. (b) Exhale, transfer your weight onto your left foot and then bring your right knee to your chest. (c) Inhale and lower your right leg to return to the starting position (without resting your foot on the mat if you want even more of a challenge). That’s one rep. Keep going.
2. Seated Row
(a) Sit up tall with legs extended and a band around flexed feet. Holding the ends of the band with an overhand grip, extend your arms in front of you. (b) Using the muscles in your shoulders and back, bend your elbows outwards and back to increase the tension in the band. (c) Inhale and extend your elbows to return to the starting position. That’s one rep.
3. Lay-Down Push-Up
(a) Start in a high plank position. Inhale and lower your torso to the mat. (b) Extend arms out in front of you, then bring them back in towards your body and place them on either side of your chest. (c) Exhale as you push through your chest and extend elbows to lift your body back into the starting position. That’s one rep.
4. Heel Taps
20 reps (10 per side)
(a) Lie on your back, arms by your sides. Bend your knees with feet hip-width apart. Slowly lift your head, shoulder blades and arms off the floor, and draw your belly in towards your spine. (b) Bend your torso to the left to touch your left ankle with your left hand. Return to starting position and do the other side. Alternate for 20 reps, inhaling for four reps and exhaling for four.
5. Front and Side Raise
(a) With your feet in the band loops, hold a handle in each hand with an overhand grip, arms extended. Inhale, then while exhaling, gently raise the handles up to chin height. (b) Inhale as you slowly lower the handles back to the starting position. (c) While exhaling, bring the handles to the sides of your body. Raise the handles outwards and upwards to shoulder height, drawing your shoulder blades down and back. Inhale, then lower the handles to return to the starting position. Alternate between front and side raises for the reps.
6. Pop Squat
(a) Stand with both feet together. Inhale, then exhale and hop up. Land softly in a sumo squat position with your feet slightly further than shoulder-width apart.
(b) Bend your knees until your thighs are parallel with the floor. Inhale, then push through your heels and hop, landing in the starting position. That’s one rep.