A great workout has several variables, but one of the most important is getting a lot done in as little time as possible. An abs-butt combo? Yes please. Working the full-body in a single motion? Duh. A 10-minute arm workout that takes less time to nail than perfecting a winged eyeliner? Obvs.

Sure, doing pushups is effective, but rather than crank through a jillion reps, I’d like a nice, easy-to-follow arm sequence that requires minimal equipment. So, I begged a personal trainer to put one together, and the results do not disappoint. All you’ll need? One resistance band (which you can take with you anywhere!), your upper limbs, and your arms will soon be on fire. Here we go.

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Single arm bent over row: “Put your one foot inside the mini band, bending forward slightly, and hold your arm extended keeping the band just under your knee,” says Andrea SomerEquinox Tier 3 personal trainer at Equinox West Hollywood “Pull the band up toward your upper rib and squeeze your shoulder blades. Lower the band back down and repeat. Do 15 reps, 4 times on each side.”

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Lat pull down: “Loop the mini band around the middle of your hands,” says Somer. “Extend arms overhead, with your hands in line with your shoulders. Keeping the left arm still, pull your right arm down and to the side, with your right elbow bending to 90 degrees and coming in line with your right shoulder. Slowly reverse the move, with the right arm coming back overhead. Repeat on the left side, this time keeping the right arm still. Do 15 reps, 4 times on each side.”

Triceps overhead extension: “Hold the band behind your back, keeping your left and right arm bent 90 degrees,” says Somer. “Keep your left arm still and press your right arm up straight into a triceps extension. Lower it back down and repeat. Do 15 reps, 4 times on each side.”

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Half kneeling biceps curl: “Kneel with your right leg planted at a 90-degree angle,” says Somer. “Slip the resistance band over your right foot and position it just above the crook of your knee. Grab the resistance band with your right palm facing up. Keeping your elbow close to your side, engage your bicep and bring your fist up to your shoulder. Do 15 reps, 4 times on each side.”

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Scapula flies: “Put the mini band around your wrists, while keeping your arms extended,” says Somer. “Then, push the band out to the sides as far as you can. Focus on keeping your shoulders down and arms extended throughout the entire movement. Do 15 reps, 4 times.”