Time: 15 to 30 minutes
Equipment: Mini resistance band
Good for: Core
Instructions: Choose five exercises from the list below. Performing each exercise for 30-45 seconds, completing as many reps as you can with proper form and control, with 15 seconds of rest between moves. Repeat your total circuit 3-4 times, resting between as needed.
How to: With band around thumbs, extend arms in front of you, with hands shoulder-width apart. Drawn right knee toward your chest, then left knee, keeping tension on the band as you continue alternating knees.
Standing Side Bend
How to: Stand with feet hip-width apart, with part of the band under left foot and the other part in left hand. Put right hand behind head. Keeping glutes engaged, bend to the left, and use core to come back to center. That's one rep. Do 30-45 seconds on one side before switching.
Sumo Side Bend
How to: From a sumo squat position, toes turned out slightly, place one part of band under left foot and the other part in left hand. Place right hand behind head. Keep knees bent and core engaged as you bend to the left, then keep tension on band as you come back to center. That's one rep. Do 30-45 seconds on one side before switching.
Side Lunge Oblique Crunch
How to: With feet wider than hip-width, bend right leg so you're in a lateral lunge. Place one part of the band under right foot the other part in the right hand. With left hand behind head, stay low and keep core engaged as you side bend to the left, pulling up on band as you come back center. That's one rep. Do 30-45 seconds on one side before switching.
Kneeling Oblique Crunch
How to: Kneel on left knee and extend right leg to side, one end of band around right foot, the other end in right hand. Place left hand behind head, then bend to left. Return to start. That's one rep. Do 30-45 seconds on one side before switching.
Trainer tip: Keep your reps slow and controlled for even more of a burn.
Side Plank High Pull
How to: Start in a side plank with band under left hand on floor, other end in right hand. Stay in plank as you pull band up with right hand, leading with elbow. Return to start. That's one rep. Do move for 30-45 seconds on each sides.
Trainer tip: Need a modification? Perform the move from the knees.
How to: Start lying on back, legs slightly bent, band around wrists, and arms overhead. Begin to roll up, keeping biceps by the ears and tension in the band. Slowly roll down through your spine to starting position. That's one rep.
Seated Alternating Bow-And-Arrow Pull
How to: Sit with band around thumbs, arms extended shoulder-width apart, legs extended and slightly bent. Round pelvis slightly so the tag of your leggings is closer to the floor. Hold that position as you pull right elbow down towards mat, keeping left arm long. Repeat with left elbow. That's one rep. Continue alternating.
Double Leg Curls
How to: Start lying on back and bring legs and arms in so you're in a tight ball, chin to chest. Place band around thumbs, and reach hands toward shins. Extend arms and legs long, then curl back into a tight ball, keeping tension on the band the whole time. That's one rep.
Trainer tip: Add a lift of the tailbone when you bring your limbs back to starting position for an added lower abs challenge.
Lying 'V' Tap
How to: Start lying on back, band around thighs, legs in tabletop. Place hands behind head with the elbows wide and bring chin to chest. Open legs out into a V as you tap toes to floor, then return to table top position. That's one rep.
How to: Lie faceup with band around feet, hands behind head, and legs extended at a
high diagonal. Bend left knee to chest and rotate upper body to left. Return to start and alternate sides. That's one rep. Continue alternating.
How to: Start lying on back, band around feet, legs directly overhead slightly wider than hip-width in a V. Keeping tension on band, lift tailbone a couple inches off floor and lower back down. That's one rep.
High Plank Spider Crunch
How to: Start in a high plank with band around feet. Draw right knee to right elbow. Return to plank and repeat on left side. That's one rep. Continue alternating.
Forearm Plank Taps
How to: Start in a forearm plank with band on floor an arm’s length in front of you. Reach right hand to tap band. Return to start and repeat with other hand. That's one rep. Continue alternating.