With summer right around the corner, it's time to trade in long sleeves and layers for tank tops and swimsuits. These compound exercises target the upper body while also offering some bonus toning in other areas. Grab a flat band and a little open space, and you'll have all you need for this anywhere, anytime tone-up-for-summer body-sculpting routine. (Get a flat belly in just 10 minutes a day with our reader-tested exercise plan!)
Choose a band that allows you to maintain proper form throughout the move. Even if it feels too easy as you start, remember that the resistance will increase as you reach full extension. Start with a light band, but be ready to switch to a medium or heavy band if you don't feel challenged.
Perform 1 set of 20 repetitions of each move every other day to gain endurance and muscle tone by summer.
To get the most out of this program:
1. Combine it with a cardio and stretching routine.
2. Embrace a nutrient-rich, calorie-mindful eating program.
3. Drink plenty of water.
4. Log your daily food intake and activity in a journal or app.
5. Get a buddy on board for accountability.
Front shoulder raise with squat
Targets: Deltoids (shoulders)
Bonus: Thighs and butt
Stand on flat band with your legs hip-width apart. Wrap ends of band around hands to improve grip. Sink down into squat keeping knees over balls of feet. Lower down, raising arms up to shoulder height. Straighten back up, slowly lowering arms back down to thighs.
Tricep kickback in lunge
Targets: Triceps
Bonus: Thighs
Place right foot on center of band while holding ends in each hand. Step left foot back into lunge and tilt slightly forward at hips; keep abs tight to avoid rounding back. Lift hands up to ribcage, elbows pointing straight back. Tighten triceps (muscles in the back of your upper arms) and slowly reach hands back, straightening arms behind you. Hold momentarily, then steadily bring hands back to starting position. After 10 repetitions, switch legs and do 10 more.
MORE: 7 Reasons Your Thighs Aren't Changing No Matter How Much You Work Out
Biceps curl standing on 1 foot
Targets: Biceps
Bonus: Balance
Place right foot on center of band while holding ends in each hand, arms at sides. Lift left knee up to hip height—or as close as possible without tilting pelvis. Look straight ahead to help maintain stability. Bend elbows and slowly raise hands about three-quarters of the way up to shoulders. Pause momentarily, then steadily bring hands back to sides. After 10 repetitions, switch legs and do 10 more. (Build incredible balance with these 8 moves.)
Iron cross with curtsy lunge
Targets: Lateral deltoids (sides of the shoulders)
Bonus: Butt and hips
Stand on flat band with feet together while holding ends in each hand, arms at sides. Take left leg back and to the right into a curtsy. Keep right knee centered over ball of right foot; there will be a stretch on outside of right hip when sinking into lunge. Raise both arms out to sides up to shoulder height—this arm position is called Iron Cross. Hold momentarily, then bring left leg back in and lower arms back to sides. After 10 repetitions, switch legs and do 10 more.
MORE: The No Squats Belly, Butt, and Thighs Workout
Plié with shoulder retraction
Targets: Backs of the shoulders
Bonus: Butt and inner thighs
In broad stance, turn toes out to 2 o'clock and 10 o'clock. Hold band with arms straight out in front at shoulder height. Sink down into squat, tracking knees track in same direction as toes. Stretch arms out to sides into Iron Cross. Raise legs back up to broad stance, and let arms slowly return to starting position.
Lat pull-down in boat pose
Targets: Back
Bonus: Abs
Sit on mat or folded towel. Holding band overhead, lean torso back until abs engage. To add even more of a challenge, lift legs with knees bent until calves are parallel to ground. Engage back and stretch arms straight out to sides, elbows just slightly bent. Hold momentarily, then slowly reach band overhead again.
MORE: 10 Slimming Weight Loss Smoothies
Single-arm lat pull-down in tall sit
Targets: Back
Bonus: Better posture
Sit straight and tall on mat or folded towel, legs in front. Hold band overhead. Keep right arm stable overhead and stretch left arm out to side. Hold momentarily, then return to starting position. Repeat with other arm. Continue to alternate arms until you've done 10 repetitions per side. (Fix bad posture with these yoga poses.)
Chest press with legs in tabletop and alternating leg reaches out
Targets: Chest, shoulders
Bonus: Abs and hip flexors
Lie down on mat or folded towel with band under shoulders, ends in each hand. Bring both knees up, legs bent, until calves are parallel to ground. Raise arms straight up into chest press and drop left leg out straight. Hold momentarily, then return to starting position. Repeat, dropping right leg. If you feel discomfort in your lower back, keep both legs up or do the move with your feet on the ground.
