Previous Tower 12 Band Workout
WORKOUT ARCHIVE
Previous Full-Body Band Workout
This is the previous 50-minute class: 20 exercises, two full rounds, 45 seconds work and 20 seconds recovery. Its original exercise order, illustrations and cues are preserved.
TOWER 12 · FULL BODY + CORE
Previous 50-Minute Band Class
20 exercises · 2 full 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 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.
- 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.