Stand with your feet comfortably positioned and hold one dumbbell at your shoulder with your elbow pointing forward. Reach your free arm slightly away from your body for balance. Inhale as you slowly lower into a squat, moving through a comfortable range of motion while maintaining full foot contact. Exhale as you press your feet firmly into the floor and return to standing. If preferred, place a box, bench or stable elevated surface behind you to lightly tap at the bottom of the squat.

Support one hand on a bench or a stable elevated surface and maintain ribs atop hips. Allow your knees to bend and your heels to slightly elevate off the floor as needed. Maintain a strong grip. Inhale as you row, leading your elbow toward your trunk. Pause for 2s at the top. Exhale as you lower the dumbbell with control, reaching long at the bottom.

Sit on a bench, box or chair with the band anchored securely in front of you, slightly below knee height. Position the band around the back of your ankles, just above your heels, and hold onto the seat with your hands for support. Maintain contact through your sit bones and keep ribs atop hips. Inhale as you bend your knees and pull your heels back, engaging your hamstrings. Exhale as you slowly extend your legs and return to the starting position with control.

Stand tall with ribs atop hips and maintain a strong grip on the dumbbells. Keep your elbows slightly soft. Inhale as you raise the dumbbells in front of you to approximately shoulder height. Exhale as you slowly lower with control.

Maintain a stable standing foot and trunk as you hold the opposite leg elevated and swing the dumbbell from side to side. Breathe continuously throughout, resisting rotation and keeping your body as stable as possible.

Support your upper back on the bench or stable elevated surface with both feet on the floor. Inhale as you press through your feet and extend your hips. Pause for 2s at the top. Exhale as you lower with control, maintaining your stacked position.

Set up in a wide stance with full foot contact. Push your hips back as you reach toward the dumbbell, keeping your arms long and shoulders positioned over the weight. Inhale as you press through your feet and use your legs and hips to stand tall, performing two brief pauses on the way up — one just above the ankle and one below the knee. Exhale as you slowly lower the dumbbell, sitting your hips back and maintaining a long, neutral spine throughout.

Sit tall with ribs atop hips and position your elbow approximately at shoulder height. Inhale as you press the dumbbell straight overhead. Exhale as you slowly lower back to the starting position.

Step forward and centre your weight over the front leg, maintaining a stable tripod foot and allowing the knee to travel forward. Inhale as you lower into the lunge, then exhale as you press through the front foot to return. Bring the back foot forward to lightly tap the floor and regain control before taking the next step. Use dumbbells or body weight depending on what feels most comfortable.

Set up in a kickstand position with the band anchored securely in front of you, slightly above hip height, centring your weight over the front leg with a stable tripod foot and maintaining a stacked, upright position. Inhale as you row, rotating your forearm into a neutral grip while reaching the opposite arm forward and allowing your ribcage to rotate. Exhale as you reach the rowing arm forward and return with control.

Set up with your hands supported on a bench and feet on the floor, maintaining a long, stacked position. Inhale as you lift one hand and tap the opposite shoulder, resisting rotation through your trunk. Exhale as you return your hand to the bench, then alternate sides.

Stand with your hands supported in front of you and position the band around your ankles. Centre your weight over the standing leg and maintain a soft knee and hip. Slowly move the opposite leg diagonally away from your body, working at an angle between directly lateral and straight back, then return to the starting position with control. Breathe comfortably throughout, keeping the movement controlled and your pelvis stable.

Set up in a kickstand position with your hand supported on the same side as the standing leg. Centre your body weight over the standing leg, with the opposite foot lightly supported behind you. Maintain a soft knee throughout and keep the dumbbell close to your body. Inhale as you slowly hinge, sitting your hips back and maintaining a long, neutral spine. Exhale as you press firmly through the standing foot and return to standing.

Set the band securely above you and stand with your knees and hips soft, maintaining a slight bend through both. Grip the band approximately shoulder-width apart with your arms reaching forward around shoulder height and your elbows soft. Inhale as you pull the band down toward your hips, keeping your arms long and engaging your lats. Exhale as you slowly return to the starting position, controlling the band throughout. Maintain ribs atop hips and keep the movement controlled throughout.

Centre your weight over the front leg and choose an elevation that feels comfortable, or perform without elevation. Maintain full foot contact and inhale as you lower, sitting into the front hip while limiting excessive forward knee travel and allowing the back leg to rotate inward. Exhale as you press through the front leg and return to the starting position.

Sit tall with your feet firmly grounded and maintain ribs stacked over hips. Start with the dumbbells in front of you, palms facing toward your body. Inhale as you rotate the arms outward and press the dumbbells overhead. Exhale as you lower with control, rotating the palms back toward you as you return to the starting position.

Stand tall with ribs atop hips, holding one dumbbell by your side and reaching the opposite arm slightly out for stability. Inhale as you lift one knee, then exhale as you return the foot to the floor. Alternate legs while maintaining a stable trunk and avoiding leaning toward or away from the dumbbell.

Sit tall with ribs atop hips and hold the dumbbell overhead. Keep your upper arm relatively still. Inhale as you bend your elbow and lower the dumbbell behind your head. Exhale as you extend your elbow and return the dumbbell overhead.