Ready-made programs

Pick one and follow it. Each program lists the days, the exercises, the sets and the rest, and gets a little harder every week.

Booty band

4-week booty band glute plan

Three short workouts a week for your glutes, hips and legs, using only a booty band.

3 days a week for 4 weeks, about 40 minutes a day · Beginner →
Booty bandTube bandLong loop band

Full body with three bands

Legs, back, chest, shoulders, arms and core, spread over three workouts a week.

3 days a week for 4 weeks, about 40 minutes a day · Beginner →
Tube band

Upper body with a tube band

Shoulders, back and arms with one tube band that you stand or sit on.

2 days a week for 4 weeks, about 30 minutes a day · Beginner →
Booty band

10-minute daily booty band routine

Seven easy moves, one set each, to wake up your hips and glutes. Good before a run, a workout or a long day of sitting.

Every day, about 10 minutes · Beginner →
Booty band

Shoulder care: rotator cuff and posture

Light, slow moves for the small muscles that hold your shoulders in place. Use your lightest band.

3 days a week, about 15 minutes a day · Beginner →

Want one built around your own bands and time? Use the workout planner.