It’s time to rock out with the band. Resistance bands are a great addition to any strength training routine or rehabilitation program, and they come in a variety of sizes, lengths, and resistance levels. They’re also portable and easy to store, so they’re perfect for home use, hotel workouts, or making the most of a small space. Like basement J.

Each of today’s movements should be executed as a circuit for 4-6 rounds with 10-12 repetitions. Perform each exercise with little to no rest in between. After completing a circuit rest for 1-2 minutes and repeat.

Band Front Squat

Reps: 15

How to Perform: Stand on the band with feet slightly wider than shoulder-width. Bring the top of the band over the front of your shoulders. If the band is too long, secure it in place by crossing your arms at your chest. Perform a standard squat by sitting straight down, chest up, abs firm, pressing knees out over your toes. Press back up to the starting position.

Band Row

Reps: 10-15

How to Perform: Stand over the center of the band with feet shoulder-width apart. Bend slightly at your knees and hinge at your waist, keeping hips back. Grasp the loops (handles) on the outsides of your feet with your hands. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle.

Band Push-Up

Reps: 12-15

How to Perform: Time to take this classic move and turn it up to 11. Drape the resistance band across your upper back by looping the ends of the band through your thumbs. Then place your hands on the floor shoulder-width apart in starting or plank position. Bend your elbows and lower your chest to the floor, making sure your abs are tight and lowering your body to the floor. Press into the floor and straighten your arms returning to the start position.

Band Curls

Reps: 10-15

How to Perform: Stand with feet shoulder-width apart with feet placed over the middle of the band. Grab the other end of the band in each hand and start with your arms down at your sides, with palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction.