you want to do sets of - reps for each of the following exercises and you want to make sure your isolating the right muscles getting the most you can out if your brief result producing workout this all work out may seem quick but it can be very powerful for you let's get to it squad we're gonna start by working the legs stand on the resistance bands with both feet grass for handling each and instance trader put your hands by your shoulders impulse for work now been slowly at the knees and hips as have sitting down in a chair keep your eyes for in your back angled at  degrees squad deeply be sure that you could stick out behind you and you need to not extend too far forward be on your toes when your thighs are parallel to the floor slowly return to the starting positioning moving the reps if you want to increase resistance widen your stance or stand on a block with the ban slack beneath it as press took to resistance band to adore archest level facing away from the door grasp handle it each and in position your fist a chest level with you able sharply bet find a resistance it feels challenging by stepping away from the door then plant your feet firmly press forward smoothly just as you would HS press machine squeeze your picas together at full extension for second or two then under strict control return to start position and move into wraps try to keep you back only slightly arched in your torso stable and remember youwanna keep the tension in your picas it all times seated row here's one place where your during cool really pay off took the acre at the bottom of the door grasp for handling each and its it facing the door with your arms and legs extended in front of you again how far you position yourself from the door will determine.  http://maximumshredup.com/