What you'll need: One 6-foot flat exercise band (or two shorter ones tied together), medium resistance.
3 days a week: Perform 3 sets of 8 reps of each exercise in the order listed, resting 30 seconds between sets, then repeat the entire routine one more time. (For more great routines—all just 10 minutes long—check out Prevention's Fit In 10 DVD!)
1. Slingshot Squat (firms butt and legs)
Stand on band with feet shoulder-width apart. Hold ends at shoulder height, palms forward. Bend hips and knees and sit back, keeping knees behind toes. This is the start position. Quickly (1 count) stand up, then slowly (3 counts) lower.
2. Crunch & Press (firms triceps and abs)
Loop band around a sturdy object near the ground. Lie with band behind you, knees bent, feet flat. Hold each end of band and bend arms so elbows point up with hands above shoulders. Quickly curl head and shoulders off ground, then rapidly extend arms so they are straight out from shoulders. Slowly return to start position.
3. Triangle Press (firms shoulders)
Place right foot on center of band, holding ends in each hand. Step left foot about 3 feet to left, turn foot out, and bend knee into side lunge, keeping right leg straight. Rest left forearm on left thigh, and bend right arm so hand is by right shoulder. Quickly press right arm overhead on a diagonal. Slowly lower. Complete a full set, then switch sides.
4. Half Curl (firms biceps)
Stand on band with feet a few inches apart. Hold ends with arms bent 90 degrees, elbows at sides, palms up (A). Quickly bend elbows, raising hands toward shoulders (B). Slowly lower to start.
5. Bench Press (firms chest)
Loop band underneath a bench or aerobic step and grasp one end of band in each hand. Lie back with knees bent, feet flat, and hands by chest, elbows pointing slightly down and out. Quickly straighten arms toward sky without locking elbows. Slowly lower.
6. Seated Row (firms back)
Sit with knees bent slightly and feet flexed, heels resting on ground. Loop band around feet and grasp an end in each hand. Keeping back straight, quickly bend arms and pull hands toward rib cage, elbows pointing behind you. Slowly extend arms.
7. Leg Press (firms butt and thighs)
Lie on back with legs bent in toward chest. Loop band around bottom of left foot, with sole facing up, and grasp ends of band. Quickly straighten left leg, without locking knee. Slowly return to start position. Complete a full set, then switch legs.
8. Lat Pull-Down (firms back)
Loop band overhead. (to attach in a door, put a knot in center of band, drape knot over door so loose ends are on side by you, close door, and check that band is secure.) Kneel facing band, arms extended overhead, hands wider than shoulder-width apart. Quickly pull hands down, squeezing shoulder blades together, until hands are around chest height. Slowly release.
