This full body workout starts with warming up with banded bench squats followed by one leg squats with toe support to the bench with a superset for the upper back using a long resistance band. One arm seated banded rows followed by banded seated shoulder press back to back. Supersets with lateral lunges and plie squats with rhomboid adduction for upper back strengthening while staying isometrically in a squat position.Core work with elbow planks and keeping the C form on the spine superset with supine leg raises and hand raises on the floor for glutes and rear shoulders.Glute bridges superset with feet banded hip flexor training on the back, followed by oblique crunches!