28-Day Band Workout
One band, one chair, 15 minutes a day: stronger arms, back, hips and legs, gentle on the joints.
$12.99
Instant PDF download. US Letter and A4.
Buy now, $12.99
About this plan
The Halemove 28-Day Band Workout is a complete, photo-guided program for older adults. 16 moves with a single resistance band, most of them seated, build real everyday strength for pushing, pulling, reaching and getting up. Every move is shown with a clear photo doing it, so you always know exactly what to do.
15–20 min a day. You'll need: a resistance band.
What's inside
- 15-page guide: 16 moves, two to a page, each with a large photo, 3 simple steps, an easier option, a harder option and a coach tip
- Your workout at a glance: all 16 moves on one page
- 4-week plan: starts gentle and adds a little each week, plus how to adjust the band for any day
- 28-day tracker: tick off every workout
- Progress test: a 30-second band curl, on Day 1, Day 14 and Day 28
- Certificate of completion to celebrate Day 28
- BONUS wall poster: all 16 moves and the weekly plan on one page
The 16 moves
Warm-Up
- Overhead Reach
- Ankle Pumps
- Seated Twist
- Shoulder Rolls
Strength
- Band Chest Press
- Band Seated Row
- Band Pull-Apart
- Band Bicep Curl
- Band Leg Press
- Band Knee Press-Out
- Band Side Steps
- Band Diagonal Pull
Cool-Down
- Band Hamstring Stretch
- Band Overhead Stretch
- Seated Chest Stretch
- Seated Figure-4 Stretch
