Stand with your feet comfortably positioned and hold both dumbbells supported at your shoulders with your elbows pointing forward. Inhale as you 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.

Set up in a kickstand position with most of your weight centred over the front leg and use your opposite hand for support. Maintain a stable tripod foot, soften the standing leg knee and sit back into the hip. Inhale as you row the dumbbell, leading your elbow toward your hip without bringing it higher than your trunk. Exhale as you lower the dumbbell with control into a long reach.

Use support on the same side as the standing leg and maintain a stable tripod foot on the standing leg. Inhale as you step back and lower into the lunge, keeping most of your weight over the front leg. Exhale as you press firmly through the front foot and return to standing. Work within a comfortable range.

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.

Set the band securely at slightly above hip height and stand side-on to the attachment in a kickstand position, with the leg closest to the band in front and the opposite foot lightly supported behind you. Centre your weight over the front leg and maintain ribs atop hips. Hold the band firmly with both hands. Inhale as you press the band straight forward, resisting rotation and maintaining your position throughout. Exhale as you slowly bring your hands back toward your body with control.

Set up in a kneeling position with the band anchored securely at shoulder height and maintain a stacked position with ribs atop hips. Inhale as you pull the band toward your ears, leading with your elbows out to the sides. Exhale as you slowly return with control.

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. Exhale as you slowly lower the dumbbell, sitting your hips back and maintaining a long, neutral spine throughout.

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.

Choose a lower step height than in previous weeks, or adjust the height depending on what feels comfortable. Use support as needed and maintain a stable tripod foot on the working leg. Inhale as you press firmly through the foot and step up, extending your hip while keeping the knee slightly soft. Exhale as you lower with control, maintaining your weight through the working leg.

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.

Set up on all fours with one knee elevated on a block. Maintain a stable pelvis and ribs atop hips. Inhale as you extend the opposite leg back and the opposite arm forward. Exhale as you bring your hand and knee toward each other into a cross-connect, feeling your deep core gently engage. Inhale as you extend back out with control. Keep the movement slow and controlled throughout.

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 wide stance with one dumbbell between your legs and toes slightly turned out, keeping your knees tracking in the same direction as your toes. Hold the dumbbell with long arms and keep it close to your body. Inhale as you slowly push your hips back, maintaining a soft bend in your knees and lowering only as far as feels comfortable. Exhale as you press firmly through your feet and drive your hips forward to return to standing.

Set up in a half-kneeling position with the band anchored securely above you and maintain ribs atop hips. Reach your arms overhead and inhale as you pull the band toward your upper chest, engaging your lats and bringing your elbows slightly below shoulder height. Exhale as you slowly extend your arms overhead, controlling the return. Complete the prescribed reps, then switch your half-kneeling stance and repeat on the opposite side.

Set the band securely at slightly above hip height and stand side-on to the attachment in a kickstand position, with the leg closest to the band in front and the opposite foot lightly supported behind you. Centre your weight over the front leg and maintain ribs atop hips. Hold the band firmly with both hands. Inhale as you press the band straight forward, resisting rotation and maintaining your position throughout. Exhale as you slowly bring your hands back toward your body with control.

Sit tall with your feet firmly grounded and ribs atop hips. Hold the dumbbell with your elbow approximately at shoulder height. Inhale as you press the dumbbell straight overhead. Exhale as you lower with control, maintaining your stacked position throughout.

Stand tall with ribs atop hips and gentle core engagement, holding the weight on one side and extending the opposite arm slightly for balance. Inhale as you lift one knee, keeping your pelvis level and resisting any side-to-side movement. Exhale as you slowly return the foot to the floor.

Anchor the band securely in front of you, slightly below shoulder height, and stand with your non-working hand supported. Keep your knees soft, gently shift your hips back and lean forward into a comfortable position. Inhale as you extend your working arm behind you, straightening your elbow and engaging your triceps. Exhale as you slowly return to the starting position with control. Keep your upper arm stable throughout the movement.