1. Squat — do 10-12 reps
Works glutes, legs
Set straps at midlength. Stand facing the anchor with your feet shoulder-width apart, a handle in each hand at your chest with your elbows bent. Straighten your arms slightly as you lower into a squat, then stand for 1 rep.
2. Low Row — do 10-12 reps
Works arms, shoulders, abs, back
Set straps at midlength. Stand facing the anchor with your feet hip-width apart, a handle in each hand. Lean back until your arms are straight, body aligned from head to feet. Bend your elbows as you bring your chest to handles. Pause; lower for 1 rep.
3. Back-It-Up Lunge — do 10-12 reps
Works core, glutes, legs
Set straps at midlength. Stand facing the anchor with your feet shoulder-width apart, a handle in each hand, elbows bent. Straighten arms as you step your right foot back into a lunge. Bend your elbows to come up, lifting your right knee to hip height in front of you, for 1 rep. Do reps; switch sides and repeat
4. Chest Press — do 10-12 reps
Works arms, shoulders, chest
Set straps at full length. Stand with your back to the anchor, your feet hip-width apart, and one handle in each hand. Step back and lean forward with your arms straight, body aligned from head to feet. Bend your elbows to lower chest to handles, then push back up for 1 rep.
5. Plank — do 10-12 reps
Works arms, core, glutes
Set straps at full length. Kneel with your back to the anchor and place the tops of your feet in the foot cradles. Walk your hands out to get into high plank, body aligned from head to feet. Hold 10 seconds, then lower knees to floor to rest five seconds for 1 rep.
6. Hamstring Curl — do 10-12 reps
Works core, glutes, legs
Set straps at full length. Lie faceup facing the anchor with your heels in the foot cradles and palms flat on the floor. Lift your body in a straight line off floor. Engage your abs as you pull your knees toward chest. Straighten legs for 1 rep.
