Exercise TimeRest 

HIIT #1
BICEPS CURL60 secs.30 secs.
TRICEPS EXTENSION60 secs.30 secs.
SHOULDER PRESS60 secs.30 secs.
PRIMAL SQUAT WITH PULL-APART60 secs.30 secs.

TABATA #1
JUMPING JACKS20 secs.10 secs.
BURPEES20 secs.10 secs.
HIGH KNEES20 secs.10 secs. 

HIIT #2
PUSH-UP60 secs.30 secs.
KICKBACK LEFT60 secs.30 secs.
KICKBACK RIGHT60 secs.30 secs.
FRONT SQUAT60 secs.30 secs.

TABATA #2
MOUNTAIN CLIMBERS20 secs.10 secs.
PLANK GET-UPS20 secs.10 secs.
FLUTTER KICKS20 secs.10 secs. 

HIIT #3
SQUAT TO PRESS60 secs.30 secs.
LEFT LUNGE WITH FRONT RAISE60 secs.30 secs.
RIGHT LUNGE WITH BICEPS CURL60 secs.30 secs.
BENT-OVER ROW60 secs.30 secs.

TABATA #3
PUSH-UPS20 secs.10 secs.
SCISSOR KICKS20 secs.10 secs.
FLUTTER KICKS20 secs.10 secs. 

Exercise Descriptions

BICEPS CURL 

Start:  Hold a resistance band with both hands using an underhand grip and allow a segment of the band to rest on the floor.  Step on the band with both feet spread about shoulder-width apart.  Separate your arms also to shoulder width and hold the band with arms just about fully extended.  Stand tall with chin up, back straight and knees bent slightly. 

Execution:  With your body anchored in place, curl the band upward using force from your biceps against the resistance of the band in the same manner you would with a barbell.  Continue the upward, arcing path of motion until your hands are about at the height of your collarbone.  Hold at this top position for a split-second for further resistance, then using control lower along the same path back to the start. 

Tip:  Avoid leaning backward to assist the ascent of the band – that’s a cheat move.  Also, make sure your elbows remain tight into your torso and don’t flare outward.

TRICEPS EXTENSION 

Start:  Grasp a resistance band with both hands using an overhand grip and separate your hands just slightly.  Allow a segment of the band to rest on the floor and step on it with both feet, about shoulder-width apart.  Draw the band up over your head with arms extended, and allow your upper arms to hinge back behind your head.  Keep your back straight and head up. 

Execution:  Keeping your body fixed in position, press the band upward by extending your triceps to straighten your arms.  Make sure not to sway forward to assist the ascent, which defeats the purpose.  When your arms are straight above you (as shown), hold for a tiny pause before lowering with control along the same path to the start. 

Tip:  The use of a mirror is a good idea with this move as there are checkpoints like a straight back and peak position that you should monitor.

SHOULDER PRESS 

Start:  Pick up a resistance band with both hands using an overhand grip and separate your hands to shoulder width.  Drop a portion of the band onto the floor and step on it, then separate your feet to shoulder width.  Keeping your back straight, chin up and head level, bend your knees slightly for stability and raise the band in front of you to just above the level of your collarbone. 

Execution:  Making sure that most of your body remains motionless here, press the bands in a vertical direction by using force from your shoulders and triceps, ultimately extending your arms.  In the peak position, your arms should be very nearly straight except for a slight break at the elbows.  Hold here for a quarter-second, then using care lower your hands to return the band to the start. 

Tip:  To those familiar with free-weight training, this move is related to the military press.  The element of balance comes into effect, so build your strength using workable resistance.

PRIMAL SQUAT WITH PULL-APART 

Start:   Grasp both sides of a resistance band in each hand at shoulder width using an overhand grip, such that the band flattens.  Stand tall to begin, with back straight and head up.  Assume a very wide stance, noticeably wider than your shoulders.  Descend into a half-squat by flexing your knees and simultaneously draw the band in front of you by raising your arms to the level of your shoulders. 

Execution:  While in this primal squat position, pull the band outward with both hands.  Think along the lines of a reverse pectoral flye here.  Continue stretching the band as far as you can, all the while making sure the rest of your body remains motionless.  Hold in this peak position for a splitsecond, then relax the band so your hands return to their original position. 

Tip:  You can add or decrease the difficulty in the resistance by adjusting the break in your elbows (ranging from fully extended arms to a sizable break in your elbows).

PUSH-UP 

Start:  Place one hand within a resistance band and position it in your palm.  Reach behind you to grasp the opposite side of the band with your other hand from within it and position it in your other palm.  With the band spread across your upper back, place your hands on the floor a little wider than your shoulders and assume a traditional push-up position. 

Execution:  With your body elongated, press into the floor with force from your chest, shoulders and triceps to extend your arms and raise upward against the resistance of the band.  In the peak position, pause for just a slight second and squeeze your pecs to elicit an isometric contraction, then using control lower back to the start.   

Tip:  Make sure your hands are in a square or slightly outward-pointing position.  Any inward rotation puts undue strain on your elbow joints and could cause injury.

KICKBACK 

Start:  Begin by hooking the resistance band between your thumb and index finger on each hand.  Let the band dangle loosely with a portion on the floor and step on the band with your working leg.  Get down close to the ground and facing it, supported by your hands separated to shoulder width and your opposite-side knee and foot.  Keep your back straight, parallel to the floor, and your hips and knees both bent 90 degrees with your working leg hovering just above the floor. 

Execution:  Focus here on preserving a still body throughout the movement.  When ready to begin the action, kick your working leg back and upward by extending it against the resistance of the band.  In the peak position, your leg should be just about fully extended and quite high.  Pause for a split-second, then draw your leg back to the start by flexing at the knee.  Repeat for 60 seconds of reps then switch up and work your other leg. 

Tip:  In the apex (peak) position, consciously squeeze your working glutes to contract the muscles and help strengthen them further.

FRONT SQUAT 

Start:  Grasp a resistance band in each hand using an overhand grip and spread your hands to shoulder width.  Allow a segment of the band to dangle on the floor, then step on it with both feet, also spread to shoulder width.  Keep your back straight and head level, then draw your hands up in front of you at the height of your collarbone, as if you were holding a barbell.  Descend with control into a squat position, whereby your quads are parallel to the floor. 

Execution:  Before you begin the ascent, focus sharply on keeping your hands in a fixed position; do not let them rise up independently from the movement of your legs.  Begin by pressing into the floor to extend your legs and raise up to an almost-erect standing position.  Hold at this top position for a split-second before continuing to rep out. 

Tip:  Practice makes perfect.  Develop sound muscle memory here by using a band with less resistance to begin and working your way to a stronger one gradually.  If you’re concerned about your hand position, a mirror is a good idea.

SQUAT TO PRESS 

Start:  This move is similar to the power jerk Olympic weightlifting exercise.  Set up in a similar way to the front squat by grasping the band in both hands using an overhand grip.  Let a portion of the band hit the floor, then step on the band with both feet spread apart at shoulder width.  Draw your hands up in front of you and hold at the level of your collarbone.  Descend into a squat with your thighs parallel to the floor. 

Execution:  Similar to the front squat, press into the floor by extending your legs and raise up vertically.  Once you’ve reached almost a full leg extension, begin the pressing portion of the move by raising the band above your head until your arms are just shy of fully extended.  Hold for a split second, then lower along the same path using control. 

Tip:  Learn how to co-ordinate your muscles for the best use of momentum.  Don’t begin the press prematurely; use your legs to initiate a driving force into the band for which your arms simply finish the job.

LEFT LUNGE WITH FRONT RAISE 

Start:  This truly full-body move begins by holding onto a resistance band with both hands using an overhand grip at shoulder width.  Let a segment of the band fall on the floor, then step on it with your left foot only and draw your right foot well behind you.  Keep your body nearly erect with your back straight and head up.  Let the band rest in your extended arms slightly forward of your sides. 

Execution:  Descend into a left-leg squat using control, while keeping your torso erect and head level.  In the bottom position, your left quad should be about parallel to the floor and your right knee hovering just above the floor.  During the descent, raise the top portion of the band upward in front of you with extended arms until they reach the level of your eyes.  Reverse both parts of the movement simultaneously to return to the start. 

Tip:  Think of this movement as more of a vertical descent rather than a lunge, since you’ve already separated your feet wide before beginning the action.

BENT-OVER ROW 

Start:  Grasp a resistance band with both hands using a neutral grip just a little wider than shoulder-width apart.  Let a segment of the band rest on the floor, then step on it with both feet at shoulder width.  Originally standing straight, hinge forward from your hips about 45 degrees, keeping your back straight and bend your knees slightly. 

Execution:  In a move akin to the standard barbell row, use your arms to draw the band upward vertically without using any momentum from your legs.  Continue the ascent until your elbows are beyond the plane of your torso, then hold for a split-second.  Lower the band using control back to the start and continue for time. 

Tip:  Be sure to keep your arms tight into your body without your elbows flaring outward; the use of a neutral grip will help with this.