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Band exercises
Squat matrix
Two counts down, two counts up
Three counts down, one count up
Single squats
Bent-over rear delt fly
Stand on the bandCross the band handlesH
inge forwards
Pull arms wide
Bent-over rowOne foot forward
Band across shoulders
Hip hinge position
Elbows wide
Focus on glute engagement and upper back
Tricep extensionsO
ne foot on the band
Elbows bent
Extend arms upwards
Bodyweight exercises
Forward walking lunges
Four lunges forwards
Run back to the start
Repeat
Lateral lunges
Left and right side lunges
Return feet together between repetitions
Curtsy lunge with side squat
Curtsy lunge
Side squat
Alternate sides
Hands at temples for posture
Roll down to plank
Walk hands forwards
Hold plank or add a press-up
Walk hands back
Roll up to standing
Workout structure
Tabata format
20 seconds work
10 seconds recovery
Alternate between:B
and exercise
Bodyweight exercise
Complete one exercise immediately after the other
Equipment used
Light resistance long band
Aerobics combo 1
Diamond grapevine
Left corner
Right corner
Single knee lift
Knee to the front
Knee to the back
Three repeater knees
Aerobics combo 2
Chassé right
Hamstring curl
Grapevine
Pump arms
Step back
Box step
Progression
Chassé with turn
Grapevine
Pump arms
Box step
Return and repeat
Combined floor routine
Diamond grapevine
Front knee lift
Back knee lift
Three repeaters
Chassé turn
Grapevine
Pump arms
Box step
Step workout sequence
Wide march on the step
Stomps
Lunge and hold
Step back
Single knee lift
Three repeater knees
Step progression
Over-the-top move
Walk around the step
Return to start
Step combination
Wide march
Jump on top
Lunge
Over-the-top move
Walk around the step
Repeat on opposite side
Main training focus
Low-impact cardiovascular fitness
Coordination
Rhythm and timing
Balance
Lower-body endurance
Aerobic conditioning
Equipment used
Optional step platform
Warm-up sequence
Deep breathing
Breathe in
Breathe out
Cross-body reaches
Hamstring curls
Two-step right
Two-step left
Grapevines
Combination 1
Cross-body reaches
Hamstring curls
Grapevines
Combination 2
Box step
Step forward
Step back
Wide stanceC
ha-cha
Recovery section
Slow stomps
Marches
Progression
Pump arms to the right
Travelling section
Walk forwards
Walk backwards
Lower-body section
Forward lunges
Alternate sides
Standing mini ball flow
Heels resting on the mini ball
Arm lifts
Arm opening
Spinal rotation to the right
Spinal rotation to the left
Return to centre
Upper-body mobility
Fingertips to temples
Lateral flexion
Spine twist right
Spine twist left
Lower-body mobility
Small plié squats
Arms opening and closing
Controlled standing flow
Sagittal plane movement
Forward and backward upper-body ripple
Overhead arm reaches
Forearm opening and closing
Split stance balance sequence
Rear foot on mini ball
Static lunge
Hip hinge
Arm opening and closing
Single-arm reaches
Lateral flexion
Spine twists
Double-arm lifts
Lateral movement
Turn to the side
Roll the mini ball out to the side
Side squat
Toe point
Side reach
Flow transition
Return both heels onto the mini ball
Repeat arm lifts and rotations
Plié squats
Lateral flexion and spinal rotation
Opposite side balance sequence
Rear foot on mini ball
Static lunges
Controlled balance work
Lateral flexion
Spinal rotation
Arm lifts and openings
Side glide sequence
Turn to the opposite side
Slide the mini ball away
Side reach
Controlled return
Equipment used
Mini stability ball
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