The 10-Minute Tone-Up

THE 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.

YOU’LL NEED: A Superband—basically a giant loop. (Enter here for a chance to win a set of 'em!) You’ll love it because it’s simple, sturdy and durable. No fumbling with this band!

THE PLAN: Do each move for one minute. Knock out as many reps as you can, then immediately start the next move. Feel strong? Go again! Schedule band practice three times a week on nonconsecutive days to get body-rocking results.

1. HOVERING CURL

Hovering Curl

Works: Arms, Abs

Start in plank with one end of band under heels and opposite end behind neck. Grab band at right hip and curl to right shoulder (as shown). Straighten arm and continue curling for 30 seconds. Switch arms; repeat.

2. KICK IT OFF

Kick It Off

Works: Arms, Legs

Start in a lunge, left leg forward, with band under left foot. 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). Return to lunge. Continue for 30 seconds. Switch legs; repeat.

3. STEP SCULPTOR

Step Sculptor

Works: Thighs, Hips

Stand on band with feet wide; twist band to form an X in front of you and loop it over shoulders in front of neck; grab band with both hands at chest (as shown). With knees soft, step right foot as far as you can to right, then step left foot slightly to right. Repeat on opposite side. Continue sidestepping for one minute.

4. FLY GIRL

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. Hold band as you jump up and as far forward as you can, pumping arms to propel you (as shown), landing with knees soft. Continue jumping for 1 minute.

5. BETTER-BUTT LIFT

Better Butt Lift

Works: Butt, Back, Legs

Coil band into a double loop and step on it with feet hip-width apart. Squat and grab three pieces of band with both hands, keeping back flat (as shown). Stand slowly, driving hips forward. Return to squat. Repeat for 1 minute.

6. JUDO THROW

Judo Throw

Works: Lower Back, Abs, Obliques

Step on band with right foot and grab opposite end with both hands behind back at right shoulder, left foot forward in a lunge. Lower right elbow to left knee (as shown). Rise back up. Continue for 30 seconds. Switch sides; repeat.

7. TRIANGLE RAISE

Triangle Raise

Works: Shoulders

Step on band with feet hip-width apart. Hold opposite end with hands together, looping thumbs underneath, and extend arms in front of you at chest height. Raise arms directly above head (as shown). Return to chest level. Repeat for one inute.

8. HOTTIE LEGS

Hottie Legs

Works: Legs, Shoulders, Abs, Butt

Lie faceup with feet up, knees bent, band under heels. Hold opposite end in both hands, arms out to sides throughout. Press legs out at a 45-degree angle (as shown). Return to start. Repeat for 1 minute.

9. DONKEY PLANK

Donkey Plank

Works: Butt, Abs, Obliques

Hold plank with one end of band under right heel and opposite end around back of neck, both sections along outside of right leg. Bring right knee toward left elbow, then extend and lift right leg behind you (as shown). Continue for 30 seconds. Switch sides; repeat.

10. THE BOX

The Box

Works: Shoulders, Arms, Back, Butt, Legs

Step on band with feet hip-width apart, holding opposite end with both hands, left arm out to side at shoulder height, right elbow bent and forearm raised. With knees soft and keeping left arm fixed, extend right arm up (as shown). Return to start. Continue for 30 seconds. Switch sides; repeat.

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