I came across this workout routine created for Stacey Keibler by celebrity trainer Juliet Kaska.  It targets the shoulders, triceps, abs, butt and legs. The result: “You’ll burn extra calories for up to 48 hours after,” Kaska says.

All you need are 18 minutes and a resistance band. Combine three different routines targeting strength, cardio, and core – six minutes each.


Strength: The Knockout (bottom left)

Anchor band behind you; stand facing away about 3 feet from anchor. Hold a handle in each hand at shoulder height, elbows bent and facing out, feet staggered wide with left foot in front, knee slightly bent. Punch forward with right hand (as shown), then with left; then punch with both hands together for 1 rep. Do 20 reps.

works: shoulders, triceps, back

Cardio: Star Power

With feet hip-width apart, squat down low on balls of feet, resting fingertips on ground in front of you (as shown). Spring up, extending legs and arms wide to create a five-point-star shape with hands, head and feet. Land with soft knees; return to start; repeat immediately. Continue for 2 minutes.

works shoulders, back, abs, butt, legs

Core: Svelte Reach (middle photo)

Anchor band at head height; hold ends together with both hands. Stand with left side parallel to anchor, a few steps away, and feet hip-width apart. Extend arms overhead; lean to right until you feel muscles in left side engage (as shown); return to start. Do 20 reps. Switch sides.

works shoulders, triceps, biceps, obliques

Strength: Leaner Lunge (top right photo)

Stand with legs staggered, left leg in front, knees bent and center of band under left foot; grab handle with right hand, left hand on hip, torso turned to left (as shown). Rise, straightening both legs and rotating hips forward; extend right hand overhead. Lower to return to start. Do 20 reps. Switch sides; repeat.

works shoulders, back, abs, obliques, butt, legs

Cardio: Ballerina Bound (bottom right photo)

Stand with feet together, arms down. Crouch low, keeping back flat and abs tight. Leap up, swinging arms out straight and across body to right and landing on right foot, knee soft, left leg raised and bent behind you (as shown). Quickly reverse move to opposite side, leaping back and forth for 2 minutes.

works arms, abs, butt, legs

Core: Bicycle Mega Burner (top photo)

Lie faceup with hands behind head, elbows out, legs lifted, knees bent over hips. Extend right leg and twist upper body to left side (as shown), reaching right elbow toward left knee. Hold, and do 10 small pulses; repeat on opposite side for 1 set. Do 5 sets.

works abs, obliques

Strength: “T” for Toned

Place center of band underneath right foot; hold opposite end in left hand. Extend right arm above head; slowly extend left leg behind you, dropping chest until you create a line from fingertips to toes parallel to ground. Extend left arm behind you (as shown); bend elbow and repeat; do 20 reps. Repeat on opposite side.

works triceps, back, hips, butt, legs

Cardio: Fast Feet

Stand in front of stairs or a 6- to 8-inch step. Hop from foot to foot, tapping the ball of each foot alternately on top of the step (as shown). Feeling strong? Pump arms to increase the intensity. Continue for 2 minutes.

works abs, quads, calves

Core: Belly Blaster (top left photo)

Anchor a band about 3 feet off ground; lie faceup, grasping a handle in each hand. Bend knees over hips; extend arms upward. Crunch up, raising shoulders off ground; extend right leg while you lower arms to sides (as shown). Bring right knee back in as you raise arms back overhead; repeat on opposite side for 1 rep. Do 20 reps, then lower shoulders back to ground for a break, and repeat.

works:shoulders, triceps, abs

Print full workout at SELF


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