Here is a progressive strength training session that includes 4 exercises. In the first set we will do a 30/30 pattern (30 seconds of exercise followed by 30 seconds of rest), then switch to 40/20 for the second set, and finally 50/10 for the third set. Take a one minute break between each set.
We recommend pausing the app as you move your resistance band to a different attachment point. Use several resistance bands, or double or even triple your band, depending on the muscle groups you are working out. For the "pull" exercises you'll need to hook the band to a high fixed point.