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The Ultimate Flab-Fighting Workout

Resistance bands turn up the calorie burn and sculpting power of Tae Bo.

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Jab Cross exercise
Alex Palombo
Alex Palombo
Alex Palombo
Alex Palombo
Alex Palombo
Alex Palombo
Alex Palombo
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Jab Cross

What you'll need: two resistance bands (Try Spri Flat Bands, $5 to $7, spri.com.)

Targets back, arms, abs, obliques, and legs

  • Tie ends of a resistance band together to make a loop. Stand with feet hip-width apart and place band around ankles. Step back with right leg until you feel resistance in band, knees slightly bent.
  • Wrap second band around upper back and grip ends with fists (wrap band around fists to pick up slack). Bend elbows by ribs; bring fists to chin level.
  • Punch forward with left arm, palm down, and then bring arm back to start.
  • Pivot toward left on toes of right foot as you punch right arm forward, slightly toward left, palm down. Return to start.
  • Do 3 sets of 8 reps. Switch sides; repeat.

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Uppercut Twist

Targets back, shoulders, arms, abs, obliques, and legs

  • Stand with feet slightly wider than shoulder-width apart, looped band around ankles; wrap second band around upper back, elbows bent by ribs, fists holding ends of band in front of chin.
  • Pivot on right foot toward left and squat slightly as you uppercut with right arm, bringing fist back by ribs and then scooping it diagonally upward to left.
  • Return to start and repeat uppercut with left arm, pivoting on left foot toward right.
  • Do 3 sets of 8 reps, alternating sides.

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Power Kick

Targets butt and legs

  • Standing, wrap looped band twice around right ankle, then step left foot into loop. Wrap second band around upper back, elbows bent by ribs, fists holding ends.
  • Lower into a squat.
  • Rising up on left leg, kick right leg forward a few inches off floor.

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  • Bring right knee toward chest, then hinge forward at hips and extend right leg behind you, foot flexed.
  • Return to start. Do 3 sets of 8 reps. Switch sides, wrap looped band twice around left ankle; repeat.

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Double Butterfly

Targets shoulders, arms, chest, butt, and legs

  • Undo looped band and retie ends to form a smaller loop. Stand with feet together, knees slightly bent; place band around ankles. Wrap second band around upper back, elbows bent by ribs, fists holding ends in front of chest, palms up.

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  • Step right foot out wide as you extend arms out to sides at shoulder level, palms down.
  • Step back to start, lowering bent elbows by sides. Do 3 sets of 8 reps. Switch sides; repeat.

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Crunch and Punch

  • Sit on floor with knees bent, heels on floor, and wrap band around upper back, elbows bent by ribs, fists holding ends of band in front of chest.
  • Recline torso 45 degrees and, maintaining position throughout, punch left arm toward outside of right knee, palm down.
  • Retract left arm and quickly punch right arm toward outside of left knee.
  • Do 3 sets of 8 reps, alternating sides.

Originally published in FITNESS magazine, February 2012.

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teddibearlover wrote:

I really like the exercises, but how do you print them out or put them on a iTouch so you do not have to pull up the comptuer everytime you want to do a workout.

5/13/2012 05:05:14 PM Report Abuse

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