Description:

1. Stand with your feet shoulder-wide apart. One end of a band should be under your feet. Brace your core and push your hips back bending your knees until your tights are parallel to the floor. Exhale and push toward your heels to return to the starting position. 2. Start standing on the left leg with foot over at the middle of a long resistant band. And take each end of the band in your hands. Push hips back to a hinch at the waist while lowering the torso forward and lifting the right leg straight behind your body until they both are parallel to the floor. 3. Start standing on the right leg with foot over at the middle of a long resistant band. And take each end of the band in your hands. Push hips back to a hinch at the waist while lowering the torso forward and lifting the left leg straight behind your body until they both are parallel to the floor. 4. Start standing with your feet hip-distance apart and a resistance band wrapped around the arches. Grab the top of the band with both hands, your arms straight, and hips pressed backward. Bending your torso at the waist, go down slowly. Then push through your heels and stand up straight squeezing glutes at the top. 5. To start, stand with your knees slightly bent, your feet close to each other (right foot slightly forward and standing on the middle band). Take both ends of the band in your hands. Start raising your arms outward to the sides until they are parallel to the floor. Then, lower them slowly to return to the starting position.

Muscle groups:

Gluteus, Chest, Abs, Core, Quads, Upper Back, Triceps, Hamstrings, Biceps

Equipment:

Elastic Band