Tower 12 Wellness
COMMUNITY WELLNESS · TOWER 12
Tower 12 Wellness
Welcome, Tower 12 neighbors. Find your Saturday workout, a weekly wellness focus, and small ways to care for yourself between classes. Start wherever you are and move at your own pace.
Weekly health updates
Week of November 7, 2026 · Move a little more
This week’s focus is making movement easier to fit into your day. A short walk, a few gentle stretches, or a movement break between tasks can be a manageable place to start. Choose something you enjoy and can repeat.
Your weekly challenge
Choose a comfortable five-minute movement break on three days this week. Walk indoors or outside, march gently in place, or try seated movement. Invite a neighbor if you would enjoy company.
- Move: Pick a time that fits your routine, such as after lunch.
- Recover: Set aside a few quiet minutes to wind down before bed.
- Connect: Say hello to a neighbor or join Saturday’s class.
For more general guidance, explore CDC tips for adding physical activity to your life.
Saturday community class
Saturdays at 10 AM · Tower 12
Join your neighbors for a 50-minute full-body class with a handle-free flat band, dedicated core work, and optional ski hops and squat jumps. The circuit includes band-resisted push-ups, plank front raises, and a staggered woodchop with a full-body pivot. For reverse and lateral lunges, keep arms straight in front at chest height and maintain outward tension on the band throughout. New to exercise or returning after a break? Let Awan know so movements can be adapted.
Before you come: Confirm the meeting space with Awan, bring water, and wear comfortable clothes for movement. Ask about equipment and participation details before your first visit.
TOWER 12 · FULL BODY + CORE
Your 50-minute band class
20 exercises · 2 rounds · 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 band 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.
- Band squat · Legs and glutes
- Band deadlift · Posterior chain
- Alternating reverse lunge · Legs and core control
- Alternating lateral lunge · Lateral movement and core control
- Lateral ski hops over band · Cardio and coordination
- Bent-over band row · Upper back
- Standing band chest press · Chest and triceps
- Band shoulder scaption · Shoulders
- Band biceps curl · Biceps
- Band triceps extension · Triceps
- Band shoulder press · Shoulders
- Traditional band pull-apart · Shoulder-blade mobility and upper back
- Band-resisted push-up · Chest, triceps and core
- Floor-touch forward squat hop · Cardio and legs
- Band glute bridge · Glutes and core
- Quadruped kickback + abduction · Glutes and trunk stability
- Staggered band woodchop and pivot · Core rotation and whole-body control
- Reverse crunch · Core and pelvis control
- Band-resisted plank front raise · Core stability and shoulders
- Core brace and press-out · Core and upper-body control
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.
Quick answers
Do I need workout experience?
You can start with simpler movements and extra breaks. Tell Awan what feels comfortable before class.
Where do we meet?
Class is at Tower 12. Contact Awan to confirm the room and building access arrangements.
How do I use the workout clock?
Select Open illustrated workout for a large movement illustration, a short cue, and the clock. The 50-minute class includes a 3:20 warm-up, two rounds of 20 exercises at 45 seconds work and 20 seconds recovery, and a 3:20 cool-down. Recovery shows the next exercise. Pause as needed, use Back or Next to navigate, and Close to return here.
What if I have a question about my health?
Ask a qualified healthcare professional about advice specific to you. The weekly updates share general wellness ideas.
Connect with Awan
Have a class question or a topic you would like covered in a future weekly update? Send Awan a message.