Okay, very quickly.
Tabata Squats and Tabata Push-Ups
20 seconds on, 10 seconds off, 8 times. First the Squats, then rest, then the Push-Ups.
Flex hang. Three times. You should be able to do it for longer now, with or without the band.
If you have the band, go for an actual pullup to flexed hang. It should be relatively easy. If you have the super duper blue band, you might be able to do this holding a piano.
Lenteneers, and everyone else when you have finished your other exercises:
15 lunges left and right
10 Hollow Rocks
10 Leg Raises
that’s it. Brevity is the soul of wit.