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Photographed by Filippo Del Vita; Styled by Jessica dos Remedios; Hair by Naomi Endo; Makeup by Claudia Lake; Nails by Tatyana Molot/ABTP; Set Design by Tim Ferro ; Modeled by Hope Watson at Wilhelmina Models
The program kicks off with an intro workout to all three exercises and then switches between light and hard workouts to keep your muscles guessing. Enjoy the rest days — your body will need them to build taut, lean muscle.
When there are multiple exercises on the same day, complete one set of each without breaks in between. Where you see "x3" or "x4," repeat the entire circuit that many times, pausing for one minute between rounds.
Finally, to get the most from your workouts, choose a band tension that makes you work. “If you don’t feel like it’s getting hard to finish off the last few reps, you need more resistance,” Li says. “The magic number is 10 reps. If you can do a full 10 and it’s easy, you’ve got to go up.”
You’ll feel this one most in your chest and triceps. Loop the resistance tube underneath or around the bench (or sturdy coffee table) on which you’ll be lying. Get into position, lying face up, so your upper back is right above the loop. You may need to loop the tube around again or tie it in a knot; you want it to be short enough that your arms will have some tension when you’re holding the handles on either side of your chest, elbows wide at 90-degree angles. Inhale, then exhale as you press your hands up above your chest, bringing them close together but not touching — your arms will be nearly straight but not locked out. Inhale as you slowly bring hands back down to the start position.
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Here, you’ll hit the back and biceps while also working the stabilizing muscles in your core. Step on the band with your feet hips-width apart — you might need to loop the band around your sneaks a few times so there's tension from the exercise’s start to finish. Grasp the handles, and hinge down at the hips by sending your butt back, stopping with your back at around a 60-degree angle with the ground. Keeping your chest broad and your belly button pulled in to protect your spine, inhale, then exhale as you row your elbows back close in by your sides — not flared or winged out. Inhale as you release.
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This move helps you develop stronger shoulders with an assist from the triceps. Step on the band with feet hips-width apart. Keep abs tight and glutes squeezed to engage them. Place the band behind your elbows with its handles resting in your palms, thumbs wrapped, hands just in front of shoulders. Inhale, then exhale as you press the handles straight up until your arms become parallel beside your ears. For the full strengthening benefits, do this slowly and with control, both on the lift and release back down (during which you’ll inhale).
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Hard-worked muscles crave protein to rebuild. A Muscle Milk® Organic Protein Shake provides 20 grams per serving — more than three large eggs — and is a whole lot easier to take on the go. Train on.
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