The Lithehaus 20-move guide

Your bar, two bands, two foot loops. Twenty moves. Do 10–15 reps of each, 2–3 rounds, 3 times a week. Bands anchored under your feet unless stated.

Lower body

1. Squat — bar on shoulders, sit back, drive up through heels.
2. Sumo squat — wide stance, toes out, bar at chest.
3. Standing lunge — one foot in a loop, step back, lower the knee.
4. Curtsy lunge — step behind and across, bar on shoulders.
5. Glute bridge — lie down, bar across hips, bands under feet, lift.
6. Single-leg deadlift — hinge forward on one leg, bar low.
7. Calf raise — bar on shoulders, rise onto toes, slow down.

Upper body

8. Bent-over row — hinge at hips, pull bar to ribs.
9. Upright row — bar close to body, elbows lead.
10. Overhead press — bar at collarbone, press straight up.
11. Bicep curl — elbows pinned, curl bar to chest.
12. Tricep extension — bar behind head, extend arms.
13. Front raise — straight arms, bar to shoulder height.
14. Chest press (lying) — bands under upper back, press up.

Core

15. Standing twist — bar at chest, rotate slowly side to side.
16. Side bend — bar overhead, lean to each side.
17. Dead bug — lie down, bar over chest, extend opposite arm and leg.
18. Kneeling pull-through — kneel on the bands, pull bar to hips.
19. Plank row — high plank on the bar, row one end at a time.
20. Roll-down — sit, feet in loops, roll spine down and up holding the bar.

Stop if anything hurts. Check bands and clips before every session.