Banded Squats (1)
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Banded Squats (1)
Slightly wider than shoulder width stance with band around neck and under feet.
Banded Squats (2)
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Banded Squats (2)
Squat down then back up (see “Bodyweight Squats” for more instructions)
Band Chest Press (1)
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Band Chest Press (1)
Secure band to sturdy object or use partner.
Band Chest Press (2)
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Band Chest Press (2)
Stand inside band holding at chest level.
Band Chest Press (3)
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Band Chest Press (3)
Push band forward keeping a stable base.
Face Pull (1)
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Face Pull (1)
Grab secured band with little slack and arm extended.
Face Pull (2)
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Face Pull (2)
Pull band toward face working upper back while keeping a strong core.
Banded Lifts (1)
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Banded Lifts (1)
Kneel and grab band secured near the floor.
Banded Lifts (2)
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Banded Lifts (2)
Pull band into chest then push out and up.
Banded Lifts (3)
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Banded Lifts (3)
Extend band back down toward the floor.
Workout 2
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Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Banded RDL (1)
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Banded RDL (1)
Stand tall holding band looped under feet.
Banded RDL (2)
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Banded RDL (2)
Hinge forward while pushing hips back.
Banded RDL (3)
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Banded RDL (3)
Pull back up while squeezing your glutes.
Banded Push-Up (1)
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Banded Push-Up (1)
Plank position with band around back and under hands.
Banded Push-Up (2)
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Banded Push-Up (2)
Lower your body in one piece keeping back straight.
Banded Push-Up (3)
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Banded Push-Up (3)
Push back up to plank position.
Single Arm Row (1)
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Single Arm Row (1)
Extend one arm forward and hold secured band with little slack.
Single Arm Row (2)
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Single Arm Row (2)
Pull band toward your core while maintaining stability.
Banded Chop (1)
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Banded Chop (1)
Secure band up high and grab with both hands.
Banded Chop (2)
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Banded Chop (2)
Take a knee with leg raised on the band side.
Banded Chop (3)
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Banded Chop (3)
Pull band across your body down and out.
Workout 3
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Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Banded Rack Split Squat (1)
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Banded Rack Split Squat (1)
Loop band under foot and hold with engaged lat.
Banded Rack Split Squat (2)
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Banded Rack Split Squat (2)
Take split stance with heel of back foot raised.
Banded Rack Split Squat (3)
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Banded Rack Split Squat (3)
Lower knee to ground then push back up.
Half Kneeling Incline Press (1)
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Half Kneeling Incline Press (1)
Take a knee holding band looped around lowered foot.
Half Kneeling Incline Press (2)
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Half Kneeling Incline Press (2)
Punch band out and up without arching your back.
Half Kneeling Lat Pull Down (1)
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Half Kneeling Lat Pull Down (1)
Secure band up high to sturdy object or use partner.
Half Kneeling Lat Pull Down (2)
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Half Kneeling Lat Pull Down (2)
Hold band in one hand same side as lowered knee.
Half Kneeling Lat Pull Down (3)
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Half Kneeling Lat Pull Down (3)
Pull band down and back keeping a stable body.
Birddog (1)
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Birddog (1)
Get on all fours.
Birddog (2)
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Birddog (2)
Kick one leg straight back while reaching out with opposite arm.
Birddog (3)
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Birddog (3)
Keep lower back still and alternate sides.
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Band & Bodyweight Level 1 Workout Photo Instructions

Band & Bodyweight Level 1 Workout Photo Instructions
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Band & Bodyweight Level 1 Workout Photo Instructions
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