Tone up in no time

Grab your resistance bands and get ready to get started! With five do-anywhere moves, you'll be toned up and ready to hit the beach or the streets in no time.

To get toned and tightened up in no time, it's important to focus on compound
movements that target multiple muscle groups.


Bent-over row to dead lift

Targets: Back, hamstrings, glutes

Bent over row to deadlift

  1. Position the resistance band under your feet and grasp the band low, around midcalf.
  2. Keeping your back straight and aligned, squeeze your shoulder blades together and draw your elbows up toward your body as you pull the resistance band to your torso.
  3. Steadily return the band back to the starting position.
  4. Squeeze your hamstrings and glutes, pulling your body upright as you pull the resistance band straight up the front of your legs.
  5. Steadily return back to the starting position and continue to alternate between a row and a dead lift until you have performed 10 to 12 of each.

Lunge with overhead triceps extension

Targets: Triceps, quads, hamstrings, glutes

Lunge with overhead triceps extension

  1. Hold the center of the resistance band in your right hand and dangle it behind your head.
  2. Reach behind your back with your left hand and grasp the dangling band so that the band is taut between your hands.
  3. Step forward with your right foot, planting your heel on the floor.
  4. Move into a lunge by bending your knees and lowering your torso toward the floor, as you keep your chest upright and pointed straight ahead.
  5. As you lunge, keep your left arm fixed in place and extend your right arm directly over your head, pulling the resistance band tight.
  6. Return to start, pressing back up to a standing position and lowering your right arm back behind your head. Repeat 10 to 15 times before switching sides.

Biceps curl

Targets: Biceps

Biceps curl

  1. Step on the center of the exercise band, holding one end in each hand, your palms pointing away from your body.
  2. Keeping your upper arm fixed against your sides, bend your elbows, pulling the bands up toward your shoulders.
  3. Steadily return to the starting position and repeat 10 to 15 times.

Lateral side steps

Targets: Abductors (outer hip), glutes, hamstrings, quads

Lateral side steps

  1. With your feet hip-width apart, tie the resistance band around your lower legs so that it's taut and won't slide down.
  2. Sit back into a half squat, your hips pushed backward, your knees slightly bent.
  3. Step out to one side, pulling the resistance band tight. Return to start and repeat 15 to 20 times before switching sides.

V-sit with leg press

Targets: Abs, quads, glutes

V-sit with leg press

  1. Sit on the floor and wrap the resistance band around the bottom of your feet, holding one end in each hand so that it's pulled tight when your hands are at midcalf.
  2. Lean backward slightly and lift your feet off the floor with your knees bent so that you form a "V" shape between your torso and thighs.
  3. Once balanced, press your feet against the resistance band and straighten your knees to form a true "V" shape with your body. Return to start and repeat 10 to 15 times.
Bonus: SheKnows is training for our first half marathon! Add running to this weekly workout and join us in January at the P.F. Chang’s Rock ‘n’ Roll Arizona Marathon and 1/2 Marathon. Register here.

More tips to get in shape

Awesome arms! Moves that will sculpt your arms
Beautiful back: 5 Moves to work your back muscles
Killer abs: Exercises for an amazing core


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