With exercises that alternate between the upper and lower body, this blood-pumping routine gets your heart working and stimulates calorie burning. The result? You'll see increased strength and conditioning, as well as fat loss. 

Perform the exercise groups in a sequence. So you'll do one set of A, B, and C, resting as noted between them, and then repeat until all the prescribed sets for that group are completed. Note that the last group is just two exercises, though done in the same way. Make sure you have a few different band options so you can use the appropriate tension on each exercise. 

1A. Pushup

Sets: 4 
Reps: 10-12
Rest: 60 sec.

1B. Good Morning

Sets: 4
Reps: 12
Rest:  60 sec.

1C. Pull Apart  

Sets: 4
Reps: 10
Rest: 60 sec.

2A. Squat

Sets: 4
Reps: 20
Rest: 60 sec.

2B. Band Row

Sets: 4
Reps: 15 
Rest: 60 sec.

2C. Pallof Press

Sets: 4 
Reps: 10 (each side)
Rest: 60 sec.

3A. Triceps Pushdown

Sets: 4
Reps: 20
Rest: 60 sec.

3B. Biceps Curl

Sets: 4
Reps: 15
Rest: 60 sec.

The Best 45-Minute Bicep Workout >>>