Workouts · Strength

Band Express in 20

The drawer-gym quickie: squat-rows, presses, and hinges with one band and twenty minutes.

20 minbeginnerbandstrengthmoderate
Why it works. The combination moves (squat + row in one) double the work per minute — efficiency is the whole point here.

Warm-up

March in place, arms swinging — 45s
Light band pull-aparts — 45s

The workout

  1. band squat row — 3 × 12 reps
    rest 45s
  2. band shoulder press — 3 × 10 reps
    rest 40s
  3. band rdl — 3 × 12 reps
    rest 40s
  4. band horizontal pallof press — 2 × 10 each side
    rest 30s

Cool-down

Standing forward fold — 45s
Chest stretch, hands behind back — 30s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app