Your 15-Minute Full-Body Routine

New to this? You're in the right place. This guide walks you through exactly how to set up and use your full body resistance trainer, plus a simple 15-minute routine that works your core, back, legs, shoulders, and arms — all from the floor, at your own pace.

Getting Started

Sit on a yoga mat or carpeted floor with your legs extended in front of you. Slip your feet into the foot pedals, securing them snugly but comfortably. Hold the handles with both hands, palms facing each other, arms relaxed at first. Sit tall with a slight bend in your knees — this protects your lower back and keeps your core engaged throughout.

A Few Things to Know Before You Start

  • Move slowly and with control. The resistance band does the work — you don't need to rush or pull hard.
  • Keep your back straight, not hunched, especially during pulling movements.
  • If something feels uncomfortable or causes pain (not just muscle effort), ease off and adjust your position.
  • It's completely normal to need breaks. Listen to your body — this is about consistency, not intensity.

Routine

1. Warm-Up (2 minutes)

With feet secured and knees slightly bent, gently pull the handles toward your chest and slowly release, keeping the movement smooth and controlled. This loosens up your shoulders, arms, and back before you begin, and helps you get a feel for the resistance.

2. Seated Rows for Core & Back (3 minutes)

Sit upright, knees slightly bent. Pull the handles toward your waist while leaning back slightly, engaging your stomach muscles, then slowly return to start. Keep your spine straight the entire time — avoid rounding your back. This works your abs, obliques, and the muscles along your spine.

3. Leg Curls for Lower Body (3 minutes)

Lie back on the mat with your legs extended, feet still in the pedals. Slowly bend your knees, drawing your feet toward your body, then push back out against the resistance with control. Keep your lower back gently pressed into the mat throughout. This targets your hamstrings, quads, and glutes without putting strain on your knees or hips.

4. Back & Posture Pulls (3 minutes)

Sit tall with legs extended. Pull the handles back toward your ribs, squeezing your shoulder blades together and pausing for a second before slowly releasing. Avoid shrugging your shoulders up toward your ears. This strengthens your upper back and helps counteract the forward-hunch posture from sitting at desks or looking at phones.

5. Shoulder & Arm Pulls (3 minutes)

From a seated position, raise the handles slightly so they're in line with your shoulders as you pull, then slowly extend your arms back out. Keep movements small and controlled rather than big and fast. This works your shoulders, biceps, and triceps gently, without overloading the joints.

6. Cool Down & Stretch (1 minute)

Finish seated, legs still extended. Slowly raise the handles overhead, feeling a gentle stretch through your arms and sides, then lower them back down. Take a few deep breaths here — this helps your muscles relax and signals to your body that the workout is complete.

A Few Final Tips

  • Aim for 3-4 sessions a week — consistency matters more than intensity.
  • It's okay to do fewer reps or shorter sets when you're starting out. Build up gradually.
  • Always keep movements smooth and controlled — jerky pulls increase the risk of strain.
  • If you have an existing injury or health condition, check with your doctor before starting any new exercise routine.

If you are still having trouble understanding how to execute this workout, watch this short youtube tutorial for more help.

Click here for tutorial

You don't need to be perfect — you just need to start. Every session is a step toward feeling stronger, more mobile, and more like yourself. We're proud to be part of your journey.