Band basics

General strength · Resistance bands · 20–30 min

One band, every major muscle. Anchor it to a door or stand on it — the research shows bands build strength just as well as the fancy stuff.

2 sets of each exercise (3 on the Ideal plan), resting a minute or two between sets. Stop each set with 2–3 good reps left in you.

The exercises

2–3 × 10–15

Stand on the band, handles at your shoulders.

2–3 × 10–12

Anchor behind you at chest height; press straight out.

2–3 × 10–12

Anchor at chest height, pull to your ribs, squeeze the blades.

2–3 × 10–12

Stand on the band, flat back, push the hips back and stand tall.

2–3 × 12–15

Arms straight, stretch the band across your chest.

2–3 × 30–45 sec

Steady breathing, no sagging hips.

Bands get heavier the more you stretch them. Step wider, grip shorter, or double the band up when the top of the rep range feels easy.