You will need a bench for execising, exercise band, towel and water for drinking during your workout.
First you will do your warm up for seven to 10 minutes.
After you have done your warm up, start with the DIAMOND PUSH UP.
Start in a push up position with your thumbs and index fingers of each hand touching to make a diamond shape while keeping your elbows as close to your side as possible. Lower yourself down until your chest touches the back of your hands. Keep everything tight (abs/ stomach, flutes/bums, thigh muscles), through out the movement.
BENCH DIPS — Balance on the bench, keep your chest up and back straight throughout the exercise. Lower yourself until your elbows are bent to about 90 degrees then press back up to straighten out your arms.
FRONT SQUAT — Stand on band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. (if it is too long, secure band in place by crossing your arms at your chest).Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 12 repetitions.
LEG EXTENSION — Kick it up a notch with this quad builder/thighs. Anchor a loop and in a low position on a support looping the other end around your ankle with the band positioned behind you. Step away from the anchor to create tension on the band, and position feet hip width apart. Shift your weight to the right leg from the floor.
Extend the knee until it straightens out in front of you. Slowly return to starting position and repeat for 8 to 12 repetition before switching legs.
PRONE (LYING)LEG CURL — lie belly down and loop a band around your right ankle, anchoring the other end to a support. Scoot away from the anchor to create tension. Tighten your core and bend your leg at a knee, bringing your heel toward your glutes as far as you can comfortably go. Slowly return your leg to starting position and repeat for 10 to 15 repetitions then switch sides.
GLUTES BRIDGE — Tie a band around your legs right above your knees, lie on your back with your feet on the floor, bending your knees to 90 degrees, rise up with your hips until your shoulder, hips and knees align, contracting your glutes through the entire movement. Do 15 to 20 repetitions.
LATERAL BAND WALK — Do not side step these side steps , step in to a loop band or tie a therapy band around the lower legs, just above both ankles, place feet shoulder width apart to create tension on the band from a half squat position, shift your weight to the left side, stepping side ways with the right leg. Move the standing leg slightly in, but keep the band taut. Take 8 to 10 steps before heading back the other way.
SEATED ABDUCTION — Sit at the edge of the bench and tie a loop band around both legs, just above the knees.
Place your feet slightly wider than your shoulders. Slowly press your feet in as your legs move apart. Hold for 2 seconds, and then bring your knees back together. Aim for 15 to 20 repetitions and you will be done. Then you do your cool down.