Hold an end in each hand by shoulders, arms bent and parallel to floor, elbows behind you.
Press arms straight out to front, level with shoulders (as shown).
Slowly and with control, bring arms back to start so you feel chest stretch open.
© Condé Nast
Do eight reps. Switch legs and repeat.
Hold the other end in the opposite hand so bands crisscross in front of you, hands at sides.
Bend knees and squat, extending arms out slightly to sides.
As you straighten legs to stand, simultaneously reach up and out (as shown).
Extend right leg and arms out in front of you to start.
Bend arms and draw elbows straight back (as shown).
Be careful not to hunch forward; keep back straight and shoulders down and back.
Slowly release arms, keeping leg extended.
Do eight reps. Switch legs and repeat.
Full Circle
Start in a push-up position on knees or toes with hands set wide.
Hover above floor if possible, then rest on floor.
Bend arms to slide hands under shoulders and push up to start.
With arms down at sides, squat and bend slightly at waist, keeping back flat.
Place one end of a band under right foot.
Slowly return to start.
Do 10 reps. Repeat on opposite side.
Lower left forearm to floor, then lower right forearm to floor (as shown).
