Begin with three sets of each exercise. To build strength, Mr. Salvador recommended four to eight repetitions per set. As you become more comfortable, you can increase to four sets. Take between 90 ...

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Stand on the resistance band with your feet shoulder-width apart. Hold the ends of the band in front of your shoulders, ...

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The Workout You’ll do a warmup, three strength sets, and a cooldown for this lower-body workout. Perform each strength set as a superset, minimizing rest between exercises and rounds.

Skip the squats and lunges—these seven exercises build serious lower-body strength without the strain.