Cardio
Begin as a group: March in place together for one minute to warm up.
Frankenstein footwork
Works:Works butt, legs
Stand on band with feet hip-width apart.
Grasp ends of band with each hand, arms down.
Lower and repeat on opposite side for one rep. Do 12 reps. Rest 10 seconds.
Technique tipConcentrate on standing straight.
(No slouching!)
The benefit: bonus fanny firming.
Jumping jacks: Land with knees soft.
Clap hands overhead for a challenge.
Return to start; repeat on left side for one rep. Do 12 reps. Rest 10 seconds.
Technique tipFocus on a fixed point in front of you to help maintain balance.
Jogging in place: Power arms back and forth for maximum calorie burn.
Balance on left leg as you raise right leg behind you and straighten arms (as shown).
With leg lifted throughout, do 12 reps. Rest 10 seconds.
Switch legs; repeat.
Technique tipKeep elbows close to ears to really target the triceps.
Imaginary jump rope: Bounce with arms bent, flicking wrists in circles.
Band aid
Works:Works arms, abs, legs
Sit with knees bent, toes flexed.
Place band under feet and grasp one end with each hand.
Lean back at a 45-degree angle, extending arms and legs.
Keeping legs lifted, pull left arm back, elbow bent (as shown).
Release arm and repeat on opposite side for one rep. Do 10 reps. Rest 10 seconds.
Technique tipDrop shoulders down and back to avoid neck strain.
High knees: Jog in place, quickly driving alternate knees to chest level.
Flye girl
Works:Works shoulders, chest
Stand with left foot in front of right.
Place center of band under rear foot; grip one end of band in each hand.
Bring arms in front of chest.
Open arms; repeat.
Do 12 reps. Switch legs; repeat.
Technique tipSqueeze shoulder blades together as you perform each rep to sculpt your upper back.
Shadowboxing: Shift weight from left to right leg, throwing punches.
Place hands about 12 inches behind body, fingertips facing forward.
Lift hips off floor (as shown).
Hold for one count; lower.
Do 12 reps. Switch legs; repeat.
Technique tipAvoid rolling shoulders forward to prevent upper-back strain.
Butt kicks: Jog in place on balls of feet, kicking heels toward your glutes.
Do 12 reps. Switch sides; repeat.
Technique tipKeep hips pointing forward as you curtsy for maximum tush toning.
Mountain climbers: From push-up position, drive alternate knees to chest.
Lift chest as you bend left leg, reaching arms toward heel, palms in (as shown).
Repeat on opposite side for one rep. Do 12 reps. Rest 10 seconds.
Technique tipKeep foot of bent leg flexed to stretch calves and recruit butt and hamstring muscles.
Side kicks: Kick left, then right, keeping hands in loose fists below chin.
Complete all eight strength moves and all eight cardio segments once, and you’re done.
