Move Hub
54 moves with step-by-step how-tos. Filter by what you've got.
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1-2-3 HeismanLateral 1-2-3 Heisman intervals with weighted ankle and wrist bands.Ankle and wrist weights
100 Abdomen ExerciseClassic Pilates hundred on the yoga mat with controlled arm pumps and steady breathing.Cork yoga mat, Suede yoga mat
Alternating Curtsy LungesCurtsy lunge with a fabric band above the knees.Fabric resistance bands, pack of 3
Arm Front Raises, Side Lateral Raises, and Shoulder PressCompound shoulder set with wrist bands: front raises, lateral raises, then overhead press.Ankle and wrist weights
Arm Lateral RaisesStanding lateral raises using weighted wrist bands.Ankle and wrist weights
Band Pull ApartsHold the long loop at chest height and pull it apart to train the upper back.Long loop resistance band
Banded Flutter KicksLying flutter kicks with a mini loop around the ankles or lower legs.Short loop resistance bands, pack of 3
Banded Plank JacksPlank jacks with a fabric band around the ankles or thighs.Fabric resistance bands, pack of 3
Banded Shoulder PressOverhead press with the long loop under both feet.Long loop resistance band
Banded TricepsOverhead triceps extension with the long loop band under the feet.Long loop resistance band
Bicep CurlsStanding bicep curl using a long loop resistance band under the feet.Long loop resistance band
Bicycle Crunches with Band Around FeetBicycle crunch with a fabric band around the feet for extra lower-body resistance.Fabric resistance bands, pack of 3
Bicycle Crunches with Weighted Ankle/Wrist BandsBicycle crunch on the yoga mat with weighted bands on the ankles.Cork yoga mat, Suede yoga mat, Ankle and wrist weights
Bird Dog with Weighted Wrist Bands and Knee PadsBird dog on all fours with wrist weights and knee pads for support.Cork yoga mat, Suede yoga mat, Knee support pad, Ankle and wrist weights, Short loop resistance bands, pack of 3
Calf Raises with Weighted Ankle BandsStanding calf raises wearing weighted ankle and wrist bands.Ankle and wrist weights
Clam Shells with Resistance BandsSide-lying clam shell with the band above the knees to target the outer glutes.Cork yoga mat, Suede yoga mat, Fabric resistance bands, pack of 3, Short loop resistance bands, pack of 3
Dance / ZumbaDance or Zumba wearing wrist and ankle weights to increase work for the arms and legs.Ankle and wrist weights
Dead Bug with Weighted Wrist BandsDead bug on the yoga mat with weighted wrist bands, extending opposite arm and leg.Cork yoga mat, Suede yoga mat, Ankle and wrist weights
Donkey Kicks with Resistance Bands & Knee PadsAll-fours glute kickback with a band above the knees and knee pads for support.Cork yoga mat, Suede yoga mat, Fabric resistance bands, pack of 3, Knee support pad, Short loop resistance bands, pack of 3
Glute Bridge with Resistance BandsLie on the mat with a band above the knees. Drive through the heels and squeeze the glutes at the top.Cork yoga mat, Suede yoga mat, Fabric resistance bands, pack of 3, Short loop resistance bands, pack of 3
High JumpsVertical jump intervals wearing weighted ankle and wrist bands.Ankle and wrist weights
In and Out SquatsNarrow squat to wide squat pattern with a fabric band above the knees.Fabric resistance bands, pack of 3
Isometric Arm Lifts with HoldHold an arm raise with a mini loop to build isometric shoulder and arm strength.Short loop resistance bands, pack of 3
Jump SquatsJump squat intervals wearing weighted ankle and wrist bands.Ankle and wrist weights
Jumping JacksJumping jack intervals wearing weighted ankle and wrist bands.Ankle and wrist weights
Lat Pull DownKneeling or standing lat pull-down with a high-anchored long loop band.Long loop resistance band
Leg RaisesLying leg raises on the yoga mat with the lower back pressed into the floor.Cork yoga mat, Suede yoga mat
Long Loop SquatsStanding squat with the long loop under the feet and held at the shoulders. Different from a short-loop squat.Long loop resistance band
Normal PlankHigh or forearm plank on the yoga mat. Keep a straight line from head to heels.Cork yoga mat, Suede yoga mat
Normal Plank In and Out with Resistance BandsHigh plank with a short loop band above the ankles, stepping the feet out and in.Cork yoga mat, Suede yoga mat, Short loop resistance bands, pack of 3
One Leg SkipsSingle-leg jump rope skips for balance and cardio.Aluminium handle skipping rope, Foam handle skipping rope
Regular SkipsSteady two-foot jump rope skips on a foam or aluminum rope.Aluminium handle skipping rope, Foam handle skipping rope
Reverse BridgeReverse tabletop / reverse bridge hold with a mini loop for extra hip tension.Short loop resistance bands, pack of 3
Roll-UpsPilates roll-up on the yoga mat, articulating the spine one vertebra at a time.Cork yoga mat, Suede yoga mat
Seated Banded RowsSeated row with the long loop wrapped around the feet.Long loop resistance band
Side Leg Raises on All FoursAll-fours side leg raise with a fabric band above the knees.Fabric resistance bands, pack of 3
Side Leg Raises with Ankle BandStanding or side-lying leg raise with a mini loop around the ankles.Short loop resistance bands, pack of 3
Side Lying AbductionsSide-lying hip abduction with a mini loop above the knees or around the ankles.Short loop resistance bands, pack of 3
Side PlanksSide plank hold on the yoga mat to strengthen the obliques and shoulders.Cork yoga mat, Suede yoga mat
Side Squat WalkLateral walk in a squat stance with a fabric or mini loop band above the knees.Fabric resistance bands, pack of 3, Short loop resistance bands, pack of 3
Side to Side SkipsJump rope while hopping slightly left and right.Aluminium handle skipping rope, Foam handle skipping rope
Simple Walk with Ankle Bands/Wrist BandsBrisk walk wearing weighted ankle and wrist bands for extra resistance.Ankle and wrist weights
Single Arm Power Lat Pull DownSingle-arm lat pull-down with a high-anchored long loop band.Long loop resistance band
Single Leg Calf Raises with Weighted Ankle BandsSingle-leg calf raise with weighted ankle and wrist bands.Ankle and wrist weights
Skip Jumping JacksJump rope combined with a jumping-jack foot pattern.Aluminium handle skipping rope, Foam handle skipping rope
SkippingPower cardio skipping intervals while wearing weighted ankle and wrist bands.Ankle and wrist weights
Squat JumpsBanded squat jumps with a fabric resistance band above the knees.Fabric resistance bands, pack of 3
SquatsShort-loop or fabric band squat with the band just above the knees.Fabric resistance bands, pack of 3, Short loop resistance bands, pack of 3
Standing KickbacksStanding glute kickback with a mini loop around the ankles or thighs.Short loop resistance bands, pack of 3
ThrusterSquat to overhead press with the long loop under the feet.Long loop resistance band
Toe TapsTabletop toe taps on the yoga mat to train core stability.Cork yoga mat, Suede yoga mat
Triceps Pull DownAnchor the long loop high and press the band down to work the triceps.Long loop resistance band
Upright RowsUpright row with the long loop under the feet, pulling toward the collarbone.Long loop resistance band
Zottman CurlsCurl with palms up, then rotate to palms down on the way down, using wrist bands.Ankle and wrist weights