A

Holding a dumbbell in right hand next to shoulder, stand with feet wide, toes out. Squat as you press weight up, then lower it. Do 8 reps. Pass weight under left thigh to left hand as you squat until thighs are parallel to floor [shown]. Straighten legs slightly then squat again as you pass it to right hand under right thigh. Do 7 passes, then 8 presses with left hand to complete set.

B

A

Stand with feet wider than shoulders and ends of band in hands, arms extended in front of you at shoulder height, palms down. Choke up on band until it's taut. Squat as you bring arms out [shown]. Return to start; repeat.

B

A

Stand with feet apart, ends of band in hands. Drape band behind shoulder blades; choke up so it's taut when hands are next to shoulders, palms down. Punch left arm forward as you pivot right on left foot and turn torso and left hip right [shown]. Return to start; repeat with right arm to complete rep. Do 15 reps.

B

A

Stand on center of band. Holding a dumbbell in each hand, grab right end of band in left hand, left end in right. Bend over and extend arms down, one hand in front of the other with palms facing behind you. Turn wrists so palms face each other as you draw hands toward rib cage [shown]. Lower; repeat. Do 12 reps.

B

A

Stand with left foot on band, right foot behind it. Holding an end of the band and a dumbbell in each hand, extend arms on either side of left leg, palms facing each other, band taut. Raise arms behind you, lower.

B

Do 10 reps; on last rep, keep arms raised, bend elbows, and draw left hand toward chest [shown], then right hand. Do 10 reps per side to complete set.

A

Hold an end of a band in each hand and wrap it behind upper back. Get in push-up position on knees [shown] or toes. Take up slack in band so it's tight. Bend elbows and lower chest toward floor. If band is loose at the bottom of the move, wrap it around your hands again. Press up and repeat. Do 10 reps.

B

A

Holding one dumbbell in both hands in front of your chest, sit with knees bent, feet flat, and lean back until abs engage. Keeping torso still and chest high, press weight straight up [shown]; lower it to chest then sit straight up again to complete 1 rep.

B

A

Lie on your left side with arms crossed in front of chest, legs straight and feet stacked. Roll onto your back, place hands on floor behind hips and sit up as you draw your knees toward your chest [shown]. Lower legs to floor as you turn and lie on your right side. Repeat back to left side to complete 1 rep.

B