A 6-movement resistance band routine built for apartment dwellers and travelers. Zero floor space beyond a doorway, nothing heavier than a set of bands in your bag.
Loop a light band around your wrists. Do 30 seconds each of band pull-aparts, arm circles, band-resisted knee raises, and torso rotations. Light, fast, just enough to warm the joints and activate the stabilizers.
Don't grind through warm-up reps — the point is circulation and activation, not fatigue.
Stand on a loop band with shoulder-width stance, holding the top of the band at your shoulders. Squat down with knees tracking over toes, drive back up pushing the floor apart with your feet.
Knees should push slightly outward against the band, not cave inward. That's the whole point of training with a band vs a bodyweight squat.
Anchor the band in a closed door at chest height. Step back until there's tension, pull both handles toward your lower ribs while squeezing shoulder blades. Return under control.
Keep your torso upright — don't rock backward to cheat the rep. If you have to rock, step forward to reduce tension.
Stand on the band, handles at shoulder height. Press straight overhead until arms are fully extended. Lower under control back to shoulder height.
Don't arch your lower back to finish the press. Keep your ribs stacked over your pelvis. If you have to arch, use a lighter band.
Loop a band above your knees, lie on your back with feet flat. Press your knees outward against the band while driving your hips up toward the ceiling. Squeeze glutes at the top, lower under control.
Drive through your heels, not your toes. If your hamstrings cramp, your glutes aren't firing — reset and re-cue the squeeze.
Hold a light band at shoulder-width with straight arms in front. Pull the band apart by squeezing your shoulder blades together, then slowly return. Higher rep count — this is posture work.
Keep arms straight but not locked. If your upper traps dominate, you're shrugging instead of retracting.
Hip flexor stretch, doorway chest stretch, forward fold, and a gentle spinal twist. Hold each for 30 seconds per side.
Breathe through the stretches. Don't force range — gentle, steady tension wins.
*Tutorials do not constitute professional medical or fitness advice. Please consult a qualified professional before making decisions about your health or fitness routine.