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Tone and tighten your arms, abs, butt and legs in just 15 minutes with total-body resistance band workout.

tall with your feet slightly turned out and a slight -- your elbows . Squeeze your -- as you -- your arms out to the side as widest possible.

The Complete Workout

These six moves will target your trouble spots whether you're at home, at the gym, or on the road. For the best results, do them three times a week along with 30 minutes of cardio.

abs. The Hover Rotation: Start by lying face up, leaning on your elbows with your legs extended and your knees slightly bent. Lift your hips toward the ceiling, forming a straight line from your head to your heel. Hold this position for 8 counts. Roll to your side, hips lifted with your right elbow and forearm on the floor to support your weight and help you balance. Maintain a straight line from your head to your heels, and hold this position for 8 counts. Now, roll into a plank position with your forearms on the floor and elbows by your side. Hold this position for 8 counts. Lastly, roll to your left side supporting your body with your left forearm and elbow . Lift your hips in a straight line between your head and heels and hold this position for 8 counts. Repeat this entire

are fully extended. Do 8 push-ups, extending arms fully, and then, bending elbows 90 degrees to bring your chest just above the floor. Remember to keep your abs contracted throughout the set. To make it

knees level. Now, dip your butt toward the floor and bend your elbows behind you. Lower your elbows to shoulder level, and then, straighten your arms, bringing your butt back to chair level without sitting down. Do 3 sets with

The Complete Routine

This six-move routine will give you amazing arms, sculpted shoulders, and a sexy chest and back.

your thighs and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself towards the floor. Straighten your arms raising your body back to the start position. You should do 8 reps. The chair dip targets your triceps. When you push yourself up, straighten your arms, but don't lock your elbows . Make sure your elbows are in line with your shoulders and go slowly enough so that it's your muscles, and not momentum, doing the work. Dumbbell Curl: You'll need a set of 5-pound dumbbells. Stand with your feet shoulder-width apart. Hold a dumbbell on each hand in front of your hips with your palms facing out. To begin, bend your left elbow 90 degrees so your left arm is parallel with the floor. Curl your right hand toward your shoulder, then lower it back down to the start position, while keeping your left arm in place. Do 8 curls with your right arm, keeping both elbows close to your ribs. Now, switch sides. The dumbbell curl targets your biceps.

front of your hips with your palms facing your body. Lift your elbows to shoulder height, bringing the weights in front of your chest. Hold for 2 counts and then release, lowering your arms back

shoulder height and then lower them back to the center. Keep your elbows straight, but not locked, and be sure to keep your lower back flat. You should do 8 reps. Now, switch legs and

Twice as Toned in 20 Minutes

Our super-fast workout will get you twice as toned in less than half the time. Do this workout three days a week and your body will be toned in 30 days!

and leg away from each other. Then drive the knee toward the elbow . The more the legs work, the higher the calorie burn. Kick and Punch Combo: Tighten your abs throughout this move to help stabilize yourself and avoid locking out your elbows or knees when you punch and kick. Fling, Twist, and Push-Up: Keep abs and glutes squeezed tight to help keep your rear

The Complete Workout

We've designed this 5-circuit workout to help you form an exercise habit you can stick to. Try to do each circuit once a week. Pick two non-consecutive days for cardio.

your palms facing each other in front of your knees. Bend your elbows 90 degrees, keeping them close to your side as you pull your elbows toward the ceiling, and then extend your arms back down. Do 15 to 20 reps. Keep your knees slightly bent and your

with your knees on the floor and your abs engaged. Bend your elbows 90 degrees, bringing your chest just above the floor. Now, push back up. Do 15 to 20 reps. Keep your hips lifted,

The Complete Routine

Morgan Luzier, co-owner of Balance fitness studio in Minneapolis, designed this workout to get you looking toned in your bikini in just eight weeks.

sequence for 30 to 60 seconds, keeping your thumbs up and your elbows tucked into your ribs. The plie with hammer curl targets your thighs, arms, and glutes. The Clam Dig with Rotation: You'll need a 5- or 8-pound weight. Lie on your right-side with your head cradled in your right palm. Bend your knees in front of you 45 degrees. Hold the dumbbell in your left hand and keep your left elbow on your left side. Raise both your left leg and your left arm up to the ceiling about 90 degrees, keeping your hips stacked without rocking backwards and your elbow pressed into your side. Hold at the top for 2 seconds before returning to start. Repeat for 1 minute then switch sides. The clam dig with rotation targets your shoulders, thighs, and obliques, which are the abdominal muscles that run down your side. Be sure that your elbow stays pressed into your side and that the dumbbell travels from your belly button to the ceiling and down again. And remember

Hover Rotation

This targets your arms, shoulders, core, butt, and obliques. Do 8 reps.

The Hover Rotation: Start by lying face up, leaning on your elbows with your legs extended and your knees slightly bent. Lift your hips toward the ceiling, forming a straight line from your head to your heels. Hold this position for 8 counts. Roll to your side, hips lifted, with your right elbow and forearm on the floor to support your weight and help you balance. Maintain a straight line from your head to your heels and hold this position for 8 counts. Now roll in to a plank position with your forearms on the floor and elbows by your sides. Hold this position for 8 counts. Lastly, roll to your left side, supporting your body with your left forearm and elbow . Lift your hips in a straight line between your head and heels, and hold this position for 8 counts. Repeat this entire

Dumbbell Curl

You'll need a set of 5-pound dumbbells. This targets your biceps. Do 8 reps on each arm, and then do 8 reps of the double curl (both arms at once).

your hips with your palms facing out. To begin, bend your left elbow 90 degrees so your left arm is parallel to the floor. Curl your right hand toward your shoulders, then lower it back down to the start position while keeping your left arm in place. Do 8 curls with your right arm, keeping both elbows close to your ribs. Now, switch sides. The dumbbell curl targets your biceps.

Close Grip Row

Using a set of heavy dumbbells, this move targets your upper back.

directly below your shoulders. Now, squeezing your shoulder blades together, pull your elbows straight back keeping your arms close to your sides. Repeat 15 rows.

leg for seven reps squeezing your shoulder blades together and pulling your elbows straight back. Then, switch legs and balance on your right leg for seven reps.

Back Zip

The Back Zip exercise works your shoulders, back, arms, abs and butt.

tall with your feet slightly turned out and -- and in your elbows . We are -- as he -- your arms out to the side as widest possible.

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