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If you have a handle-free resistance band, loop it around your lower thighs. Keep a slight bend in your knees and step sideways in a lateral shuffle. You can move a little faster once you gain confidence, building your hips, thighs, glutes, and cardio strength.
“Set up your band from a low point on the door,” O’Hara says. Or you can stand on the middle of the band instead. “Grab the handles. Start from a standing position and then push your hips back, only slightly bending your knees.” Your glutes and hamstrings will love it.
If your resistance band’s long enough to accommodate this one, it’ll be great for your shoulders and upper back. Step on the center of the band and curl both arms so that the handles are resting at your shoulder level. Press both hands over your head. Lower slowly.
Set up the same way you did for your overhead press. But this time, keep your elbows near your ears and do not move your upper arms. Instead, let the bands slowly pull your lower arms down toward your neck. Then press back up toward the ceiling.