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The best 7 weight-free workouts

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Resistance Band 

This exercise primarily targets the quadriceps, hamstrings, glutes, calves, and core muscles," explains Mary Sabat, MS, RDN, LD, an ACE-certified nutritionist and trainer.

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Resistance Band Knee Lifts on Step

This exercise improves overall lower body stability, pelvic mobility, and the strength of these muscle groups

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Ladder Drills

 ladder drills facilitate calorie burning and provide a cardiovascular exercise by increasing heart rate

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Lateral Box Jumps

This exercise consists of executing lateral (side-to-side) jumps onto an inclined, elevated surface, which is commonly a box or a step

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Resistance Band Step-Ups

The resistance band introduces progressive resistance, which means that your muscles will be required to overcome greater resistance as you increase your resistance against the band's tension

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It provides the opportunity to concentrate on refining one's form, balance, and coordination, as well as refining defensive and offensive maneuvers

Shadow Boxing

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