A little resistance can go a looong way.

By Renee Cherry
Updated: May 04, 2018

If you've seen Lacey Stone flex her signature pose, then you already know she loves a good upper-body workout. In case you need further proof: She's helped celebs like Amanda Seyfried and Nicole Kidman reach their super-fit potential. Lucky for you, Stone put together an upper-body workout you can do anywhere that will set your muscles on fire. (Related: "Revenge Body" Trainers Share Their #1 Weight-Loss Tip)

Stone is a fan of going super heavy (check out this 20-minute dumbbell workout), but she designed this routine around a resistance band to prove that you don't need big weights to get a big burn. Don't expect it to be easy: After three times through, your arms, abs, and shoulders will be screaming. (Next, try Stone's core-killing medicine ball workout.)

How it works: Perform as many reps as possible (AMRAP) of each exercise for 45 seconds. Then rest 45 seconds before moving onto the next move. Repeat for 3 rounds total.

You'll need: A resistance band with handles

Alternating Biceps Curl

A. Stand on a resistance band with feet hip-width apart, holding a handle in each hand in front of hips and palms facing forward.

B. Keeping elbows tight next to ribs, curl right hand up to shoulder. Resist the pull of the band to lower back to starting position.

C. Repeat with the left hand.

Continue alternating for 45 seconds.

Alternating Shoulder Press

A. Stand on a resistance band with feet hip-width apart, holding handles in front of shoulders, palms facing forward.

B. Keeping core engaged, press right hand toward the ceiling. Resist the pull of the band to lower back to starting position.

C. Repeat with the left hand.

Continue alternating for 45 seconds.

Single-Arm Triceps Extension

A. Stand with the right foot on a resistance near the handle. Hold the other handle in the right hand and press overhead with palm facing forward, resistance band stretched behind torso.

B. Bend the right arm to lower the right hand behind head, elbow pointing straight up. Use the left hand to brace the right triceps to start.

B. Engage triceps to straighten the right arm and extend hand toward the ceiling.

C. Resist the pull of the band to return to starting position.

Do AMRAP for 45 seconds. Switch sides; repeat.

Upright Row

A. Stand on a resistance band with feet hip-width apart, holding a handle in each hand in front of hips, palms facing thighs.

B. Draw elbows straight up to row the handles up in front of shoulders.

C. Resist the pull of the band to lower the handles and return to starting position.

Do AMRAP for 45 seconds.

Shoulder Fly

A. Stand on a resistance band with feet hip-width apart, holding a handle in each hand in front of hips, palms facing thighs.

B. Raise straight arms forward up to shoulder-height.

C. Resist the pull of the band to lower arms and return to starting position.

Do AMRAP for 45 seconds.

Single-Arm Row

A. Start in a split stance with left leg forward, right leg back, resistance band looped under left foot. Hold both handles in right hand, palm facing in.

B. Draw the right elbow back to row the right hand up next to ribs.

C. Resist the pull of the band to lower right hand and return to starting position.

Do AMRAP for 45 seconds. Switch sides; repeat.

Core Rotation

A. Stand with feet shoulder-width apart, band looped under the left foot. Hold both handles together with both hands, palms facing each other, in front of left hip to start.

B. With straight (but not locked) arms, rotate torso to draw hands up and across to reach over the right shoulder.

C. Resist the pull of the band to lower handles to the left hip to return to starting position.

Do AMRAP for 45 seconds. Switch sides; repeat.

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Comments (7)

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