This is a relatively short workout focusing on your back and core strength. Strong backs are great for helping to carry yourself better, move better and hopefully reduce pain if you have it - particularly for desk based workers / anyone that spends a lot of time hunched over the desk.
You will need a long band for this workout and some dumbbells - not too heavy for exercises 4 and 5, but if you've got options, you will be able to go heavier for 1, 2, 3 and 7. Using an elevated surface might help you with exercises 1 & 2.
There are 7 exercises in this workout:
1. Hover row - first side
2. Hover row - second side
3. Ski swings
4. Wide bicep curl
6. Band bent over row
7. Carry march
30 seconds work, 10 secs rest. 3 rounds with 30 seconds rest between rounds.
Here is a demo / follow along video in one: