Why Should I rest between sets?

Giving yourself a minute between sets allows your muscle cells to prepare for more activity by replacing the ATP (the energy currency of all cells on Earth) that was used up in the last set. Research shows that allowing 1-2 minutes between sets actually improves strength and hypertrophy gains. Basically, you want to be rested enough to produce as much force as possible for each subsequent set. But beware! More than 2 minutes and your workout will take forever and you will miss out on the cardio endurance that that you are also building.

Lunge Step Back

You can do this exercise with or without elevation. I recommend that you begin with a level surface and gradually work your way up. You can purchase an aerobic step from Amazon for about $30. Or you can just use the bottom step of a flight of stairs in your house. You will step back with the same foot 10-20 times then repeat on the other side. You are welcome to use a wall or chair beside you for balance. 

Sets: Three

Reps: 10-20

Bench Press with Resistance Band

Using the band here will help you to work the negative (the lowering) part of the bench press. Go twice as slow as you bring your elbows back out and down and do so with control. You want to feel your chest working and stretching at the same time.   Feel your shoulderblades widen as you push up and feel them pinch together as your elbows move out and down. Avoid popping the ribs.

Sets: Three

Reps: 8-12