Workout of the Month: The 4-Move Total-body Bench Workout

Loop a heavy resistance band twice around waist. Sit on the ground, back to the bench, feet flat on the floor. Hook one loop under right heel. (The other loop will tighten around hips.) With shoulder blades hitting just above the edge of the bench, activate glutes and core, and lift left foot to start (A). Pressing through right heel, raise hips toward ceiling (B), then lower slowly to start. Do 15 reps, then switch sides.