What You Need
- resistance band, yoga mat, stability ball, light dumbbells (two to five pounds)
Perform squats with bicep curls for one minute
Hold one end of a resistance band in each hand. (If you have a band with handles, hold the handles.) With your arms straight down at your sides, stand with your feet on the band, a little more than hip-width apart. Bend your knees so that you’re positioned as if you were almost sitting down in a chair. Keeping your back straight and your abdominal muscles tight, bend at the elbows, pulling the resistance band up toward your shoulders. Release slowly and repeat. Continue this exercise in a slow, controlled motion for one minute.
Do lunges with shoulder raises for one minute
Hold one end of the resistance band in each hand. (If you have a band with handles, hold the handles.) With your arms at your sides, and your legs together, step on the middle of the resistance band with one foot. Bring the other leg straight back as far as it will comfortably go—the toe of that foot should be about two and a half feet behind the heel of the front foot. Maintaining this lunge position and keeping arms straight, raise both arms at once in a slow and controlled motion pulling the resistance band up several inches, then lower. Do this 10 times, then alternate legs and repeat. Continue until you’ve performed this exercise for one minute.
Work abs with a hand pulse for one minute
Sit on a mat with your legs straight out in front of you and your feet together. Raise your legs so that they’re at about a 45-degree angle from the floor. (The lower your heels, the harder the exercise.) Lean back so that your torso is straight and at the same angle to the floor as your legs, which should remain straight. Tighten your abs—it should feel like you’re pulling your belly button back toward your spine—and lift both arms so they’re parallel to the floor and extended straight out in front of you. Your palms should be down and your fingers extended. Pump your arms, moving them down three or four inches and back up—about one pulse per second—for one minute.
Do Pilates pushups for one minute
If you’re a beginner, place the stability ball on the floor and bend over it, resting your lower abdomen and upper thighs on top of it and supporting and stabilizing yourself by placing your hands on the floor directly under your shoulders, with your arms straight. Straighten your legs and keep them together. Now bend at your elbows as far as you can, keeping your abdominal muscles tight and your body in a straight line from head to toe, then straighten your arms. Repeat pushups for one minute. If you’re more advanced, rest your shins, rather than your midsection, on the ball. (To attain this position, start with the ball at your midsection, then carefully bend your knees and work the ball down your legs, walking forward with your hands until the ball is in place.) Do pushups for one minute.
Work triceps for one minute
Grasp a light dumbbell in each hand and stand with your legs together. Raise arms straight up over your head, so your upper arms rest next to your ears and your hands, holding the dumbbells, are close together. With a slow and controlled motion, bend arms at the elbow so your hands end up behind your head and your forearms are parallel to the floor. Slowly return arms to the straight position. Perform this exercise for one minute.<br /><br /><b>Tip:</b> When starting a new workout routine, begin with lighter weights and increase them as your body builds muscle.