Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.


The Performance Life

The Record-Setting Resistance Band Workout

Keep your training fresh and set your own fitness records with nothing but a resistance band. Bands are versatile and packable—and since they’re underutilized, you can usually find them lying around the gym or at home.

Core Performance founder Mark Verstegen recently led an innovative 30-minute band workout in NYC with Sheraton Hotels. Check out highlights from the workout, which set a Guinness World Record for the world’s largest strength workout with resistance bands.

Inspired? Then travel fit by accessing your Core Performance workout on your iPhone, iPad, or Android device and perform your strength training with resistance bands. Below you’ll find photos and instructions for several variations of moves often found in Core Performance workouts.

Split Squat – Bands

Stand tall in a split stance with your feet shoulder-width apart. Holding the handles at your shoulders, stand on the resistance band with your front foot to create tension. Lower your hips toward the ground by bending your knees. Without letting your back knee touch the ground, return to the starting position by pushing up with your front leg. 

Y’s – Bent Over – Bands

Stand bent over at the waist with your back flat and chest up. Hold the resistance band along the tubing and let your arms hang straight beneath your shoulders. Keeping slight tension in the band, glide your shoulder blades back and down, then raise your arms out and over your head to form a Y. Reverse the move back to the starting position.

RDL – 1 Arm 1 Leg Bands

Stand with the band wrapped around one foot with your knee slightly bent, holding both handles in your opposite hand. Hinge forward at the waist, lowering the handles as your non-supporting leg lifts behind you. Contract your hamstrings and glutes to return to a standing position. Complete the set on one side before repeating with the opposite leg. 

Bent Over Row – Bands

Stand with both feet on the resistance band to create tension. Crossing your arms, hold a handle in each hand and hinge forward at the waist. Slide your shoulder blades back and then drive your elbows toward the ceiling, pulling the handles across and up to the sides of your rib cage. Lower the handles back down to the starting position.

Overhead Press – Split Stance – Bands

Stand tall in a split stance with your feet shoulder-width apart. Stand on the resistance band with your front foot to create tension and hold the handles at your shoulders. Press the handles over your head, and then lower them back to your shoulders.

Tags: Total Body, Resistance Training, Build Muscle, Travel