Created by Joshua Harrison, a personal-training manager for Equinox Fitness Clubs for Washington, D.C., Boston, and New York City. The exercises here are designed for someone who wants to strengthen her entire body with a focus on the core.

Tools: Resistance band, step bench.

1. Resistance-Band Sideways Walk: Loop a rubber resistance band around your ankles. If you (or your gym) doesn’t have Versa Bands, which are a closed loop, tie a knot in a regular band — tight enough so you feel a slight tension when your feet are less than hip-width apart. Take sideways steps, leading with your right foot. Do 15, then switch and lead with your left foot. Rest for 60 seconds and do a second set.

2. Handle-Band Side Walk: Stand with your legs hip-distance apart and your right side beside a closed door. Tie a resistance band around your right ankle and the other end around the knob of the door. Step away from the door with your right foot, then step back (left leg stays on the ground). Repeat 15 times, then switch and do 15 with the band around your left ankle. Rest for 60 seconds and do a second set.

3. Inside Step-Ups: Stand sideways next to a step bench, with your right leg nearest to the bench. Step up onto the bench with your right leg, then down. Do 15 times, then turn around and step with your left leg. Rest for 60 seconds and do a second set on each side.

4. Outside Step-Ups: Stand with your right side next to a step bench. This time, cross your left leg over your right and step up onto the bench with your left leg. Do 15 times, then turn around (so that your right leg is farthest from the bench) and step up with your right leg. Rest for 60 seconds and repeat.

5. Forearm Plank: Lie on your stomach. Prop yourself up on your forearms and toes, keeping your body suspended and completely parallel to the ground. Hold for as long as you can stay straight and steady (up to one minute).

6. Bridge: Lie on your back with your knees bent, feet flat on the floor, arms on the floor by your sides. Lift your hips and back so that only your head and shoulder blades remain on the floor. Hold for one minute.

7. Legs-Up Toe Reach: Lie on your back with your feet in the air, legs straight up from your hips at a 90-degree angle. Reach up (your head and shoulders will come off the floor) and try to touch your shoelaces, then lower back down. Do three sets of 15 repetitions.

8. Alternating Pointer Dogs: Get on all fours. Try to maintain your balance while extending your left arm and right leg; hold for about two seconds. Switch, extending your right arm and left leg. Repeat 15 times on each side. Rest and repeat.