In my current program I do the following band exercises:
Single Leg Curls for hamstrings
Push-Down for triceps
Flies and Cross-overs for chest, the latter especially for lower chest.
Face-Pulls for rear delts and upper back
Wood Chops and Pallof Press for core/obliques
Seated Hip Abduction for glute medius

I mostly do heavier and/or compound exercises with dumbbells and barbells and some isolation with bands afterwards.
Don't really have a list or site, my main ressource is Youtube. All I do is pretty basic anyway, although probably more often done with cables/machines.

I've been doing some higher intensity cardio a few months back. Not nearly hard enough to be considered HIIT or something like that but a program where you are dying after 8 to 10 minutes. Had some burpees in there as well. Brutal stuff.
I'm pretty happy with my body fat percentage lately so I kinda stopped doing it. I'm usually destroyed from my almost daily weight training anyway. Might take it up at some point again, it is pretty damn good for you after all.

All the time.

Mindy finna throw his back out again.

Mindy stop lol.

You're just going to injure yourself and not make any gains mate.

Nothing wrong with working out legs with a rest day in between but the sore back seems weird to me.
Sure, the lower back is stressed quite a bit with back squats but soreness after low weight/high reps? Bit weird. If you are having trouble with keeping the back stable you might want to learn to brace properly if you haven't already. Usually more important with higher weight but useful and at some point necessary anyway.

Don't think there was a rest day. He is trying to beat his high score the next day.

Be careful and allow yourself some rest Mindy!
Soreness is part of it of course (one time my legs were so sore someone carried me down some steps like a princess) but if there's one thing I've learned from the few months when a friend dragged me along to the gym, it's that you gotta be very careful with your back and it's really useful to be supervised by someone who's experienced if you're new to it.

You know he's not gonna listen to any of you, right? Time is a flat circle.

:D

Mindy >>>

Who do you watch? I like what Athlean-X puts out. Even if the Jessie **** gets old fast.