Your expert:Alexander Kaufman (@PersonalPepper), creator of the P.E.P.P.E.R.
(Practical Exercise Personally Planned Equals Results) method in New York City.
He trains SELF’s fitness editor, Marissa Stephenson, so you know he’s legit.
(c) Justin Case
You’ll need:A Superbandbasically a giant loop.Enter now to win a set of two SPRI Superbands.
The plan:Do each move for 1 minute.
Knock out as many reps as it’s possible for you to, then immediately start the next move.
Schedule band practice three times a week on nonconsecutive days to get body-rocking results.
Grab band at right hip and curl to right shoulder (as shown).
Straighten arm and continue curling for 30 seconds.
Switch arms; repeat.
Hold opposite end of band in both hands behind head, elbows at ears.
Stand as you kick right leg forward and raise band over head (as shown).
Continue for 30 seconds.
Switch legs; repeat.
Repeat on opposite side.
Continue sidestepping for 1 minute.
Fly Girl
Works: butt, legs
Step on band with feet hip-width apart.
Loop band behind neck and hold with both hands in front of hips; squat.
Continue jumping for 1 minute.
Squat and grab three pieces of band with both hands, keeping back flat (as shown).
Stand slowly, driving hips forward.
Repeat for 1 minute.
Lower right elbow to left knee (as shown).
Continue for 30 seconds.
Switch sides; repeat.
Triangle Raise
Works: shoulders
Step on band with feet hip-width apart.
Raise arms directly above head (as shown).
Return to chest level.
Repeat for 1 minute.
Hold opposite end in both hands, arms out to sides throughout.
Press legs out at a 45-degree angle (as shown).
Repeat for 1 minute.
Bring right knee toward left elbow, then extend and lift right leg behind you (as shown).
Continue for 30 seconds.
Switch sides; repeat.
With knees soft and keeping left arm fixed, extend right arm up (as shown).
Continue for 30 seconds.
Switch sides; repeat.
Because the Superband is one huge loop, you are the anchor.
And that makes using onealmost anywherecake.
A just-right fit.Width indicates resistance level.
Opt for a half-inch band.
Comfy with 8s and heavier?
Try 3/4 to 1 inch.
Enter now to win a set of two SPRI Superbands.
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