Band Strength + Core — Workout Archive
WORKOUT ARCHIVE
Band Strength + Core
The previous handle-free band class is preserved here: four groups of five exercises, repeating each group twice, at 45 seconds work and 20 seconds recovery.
TOWER 12 · FULL BODY + CORE
Band Strength + Core
4 groups of 5 exercises · repeat each group twice · 45 seconds work / 20 seconds recovery
3:20 warm-up + 43:20 circuit + 3:20 cool-down. A long, flat band without handles and a mat.
See the 20 Exercises and Equipment Setup
Hold the flat band ends directly with a secure grip. Use enough length for the full movement; never wrap tightly around your hands. Inspect the band, keep it clear of your face, and follow its stretch limit. No door anchor or handles are needed. For reverse and lateral lunges, hold straight arms forward at chest height with the hands wide, maintaining outward band tension throughout the movement. Keep the ribs over the hips and breathe; do not stretch the band to its maximum limit.
For hops and jumps, lay the band completely flat and slack on a non-slip floor, clear of others. It is a floor marker, never tied to the legs. Use step-overs or an imaginary line if the band shifts.
Finish both rounds of each group of five before moving to the next group. Each group takes 10:50.
- Core brace and press-out · Core and upper-body control
- Band squat · Legs and glutes
- Bent-over band row · Upper back
- Alternating reverse lunge · Legs and core control
- Standing band chest press · Chest and triceps
- Band deadlift · Posterior chain
- Traditional band pull-apart · Shoulder-blade mobility and upper back
- Alternating lateral lunge · Lateral movement and core control
- Band biceps curl · Biceps
- Band shoulder scaption · Shoulders
- Band triceps extension · Triceps
- Band shoulder press · Shoulders
- Staggered band woodchop and pivot · Core rotation and whole-body control
- Lateral ski hops over band · Cardio and coordination
- Floor-touch forward squat hop · Cardio and legs
- Band glute bridge · Glutes and core
- Quadruped kickback + abduction · Glutes and trunk stability
- Band-resisted push-up · Chest, triceps and core
- Reverse crunch · Core and pelvis control
- Band-resisted plank front raise · Core stability and shoulders
Core work includes glute bridge, quadruped stability, diagonal band woodchop, reverse crunch, band-resisted plank front raise, and brace with press-out. Take extra time for floor transitions when needed. A pause extends the class beyond its programmed 50 minutes.
Adapted from the movement categories in Joanna Soh’s resistance-band workout, with handle-free setups, added core work and Awan’s requested hops and jumps. This is a T12 adaptation, not the video’s original sequence.