Just grab an exercise band and do these moves while you walk to firm your upper body. 

The Workout

Start with 4 minutes of easy walking. Then pick up your pace to a moderate intensity and do the first exercise for 25 reps. When you're finished, drape the band around your neck and speed up to a brisk pace, like you're in a hurry, for 2 minutes. Repeat the 25-rep toning / 2-minute brisk-walking intervals until you've done all the exercises. Cool down with 4 minutes of easy walking. 

You can make moves harder by placing hands closer together so you're using less band, or easier by separating hands for more slack. 

Chest Circle

A. With band around your back, extend arms in front, crossing wrists.

B. Circle arms out to sides, bend elbows, and bring hands in to chest. Repeat, crossing opposite arm on top.

Shoulder Shaper

A. Loop band around your back. Hold each side with palms up, elbows bent in at waist, forearms angled out to sides.

B. Keeping shoulders down and back, press hands up and away from body to about shoulder height. Slowly lower to start position. 

Back Pulldown

A. Hold band wide overhead.


B. Lower arms, keeping elbows bent slightly, and pull down behind head. Slowly return to start position.

Tricep Toner


A. Hold band at shoulder height in front of you, hands wide, elbows bent 90°. 

B. Keeping upper arms still, straighten arms and press hands out to sides. Slowly return to start position. 

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