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Tone Up with Resistance Bands!

We asked top trainers to put together a toning workout featuring a resistance band so you can get lean without a pricey gym membership.

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Karen Pearson
Karen Pearson
Tube Walk
Karen Pearson
Karen Pearson
Karen Pearson
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Band Biceps Curl

Move by celebrity trainer Kathy Kaehler, fitness expert on ExerciseTV.tv

Target: Biceps

  • Stand with right foot in middle of band, holding one end of band and a dumbbell in each hand (wrap ends of band around dumbbells and place palms over).
  • Keeping elbows by sides, turn palms forward and curl both hands up to shoulders. Do 10 reps.
  • Next, curl one hand up at a time, alternating sides. Do 10 curls on each side. Repeat combo.

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Pull-Down

Move by Crunch fitness instructor Jennifer Galardi, creator of the Crunch: Latin Rhythms DVD

Targets: Back, arms, abs, obliques, and hips

  • Stand with feet slightly more than shoulder-width apart, holding one end of band in each hand, arms by sides.
  • Lift arms overhead, pulling band tight, and point right toes out to side.
  • Keeping left arm still, engage obliques, pull right elbow down to side, and lift right knee to meet it.
  • Extend right arm and leg without touching toes to floor. Do 10 reps. Switch sides; repeat.

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Tube Walk

Move by Reebok global instructor and FITNESS advisory board member Jade Alexis

Targets: Abs, butt, and outer thighs

  • Stand in middle of band with feet shoulder-width apart, holding one end of band in each hand.
  • Cross band in front of body (making an X) with right hand by right hip, left hand by left hip.
  • Keeping back tall, feet parallel, and knees straight, take a small step to the right with right foot. Step left foot to right, bringing feet shoulder-width apart.
  • Take 10 steps to right. Switch directions; repeat.

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Resist-a-Squat

Move by Reebok global instructor and FITNESS advisory board member Jade Alexis

Targets: Abs, butt, and quads

  • Stand in middle of band with feet hip-width apart, holding one end of band and a dumbbell in each hand (wrap ends of band around dumbbells and place palms over), arms by sides.
  • Squat, keeping knees behind toes, and hinge forward slightly from hips.
  • Stand up, pulling band with you. Do 15 reps.

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Penguin

Move by Nike elite fitness trainer Patrick Goudeau, creator of the Playball! Workout DVD

Targets: Arms, abs, butt, and outer thighs

  • Stand in middle of band with feet hip-width apart, holding one end of band in each hand, elbows bent out to sides, hands in front of belly.
  • Step forward with left leg, then lift right leg a few inches, pressing it out to side.
  • Step right foot down a few inches forward, then lift left leg a few inches out to side. Alternate for 8 steps.
  • Next, press out left leg, then right, to rock from side to side, like a pendulum. Do 8 reps.

Originally published in FITNESS magazine, July/August 2009.

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FITNESS Magazine, July/August 2009
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