The Getaway Get-Strong Plan

This routine from trainer Tom Williams uses stretch bands that are effective and cheap. Do three sets of 20 reps. When these moves feel less challenging, add five more reps.

Squat Stand with feet shoulder-width apart, band under feet. Hold handles, keeping arms by sides. Squat, bending knees to 90 degrees. Press back up to start.

Step up Facing a staircase, place right foot on the second step, band under that foot, holding handles. Step left foot up to that step while pulling handles up to shoulders. Step left foot down: lower hands to start. Do all reps, then switch sides.

Shoulder press Sit on a chair with band under seat, holding one handle in each hand, hands raised toward ears, elbows bent to form right angles, palms facing forward. Press handles overhead. Lower to start.

Overhead triceps press Loop band under chair seat. Holding handles extend the band overhead, then bend elbows so hands drop behind head. Press handles up and lower back to start.

Back row Wrap band around a pole. Sit on the floor upright, facing the pole. Holding handles, bend elbows to pull hands back to waist. Return to start.

Biceps curl Stand on the center of the band, holding handles in each hand. Curl hands up to shoulders, palms facing into body. Return to start.