Exclusive Shape workout part 3 of 3: 8 minutes to your best-ever upper body; This new fusion of strength, yoga and Pilates moves is guaranteed to give you a stunning upper body—without using a single gym machine!

Shape, April, 2006 by Linda Shelton

If you're staring disdainfully at the sleeveless shirts in your closet, this workout couldn't have come at a better time. You'll target your arms, chest, shoulders and back with these four simple moves. Plus, as you get stronger, you'll improve your posture. "This is the perfect mix of exercises to help tone your entire upper body, including your abs, so you'll stand taller and look slimmer--fast," says June Kahn, Pilates director at the Lakeshore Athletic Club in Boulder, Colo., who created this workout exclusively for Shape. Now the question is: How many show-off-that-hard-work tank tops can you rationalize buying this spring?

what to do Warm up Do 10-12 forward and backward shoulder rolls then the same number of large arm circles. The workout Do 1 set of each move in the order listed (resting for no more than 30 seconds between sets, if necessary). Finish by stretching. To increase the challenge, do a second set of each move. How often to do them Knock off this workout twice a week, either by itself or as part of your regular routine. For a head-to-toe tone up, combine these fusion moves with the core exercises from Part I and the lower-body moves from Part II in the February and March issues, respectively; find each workout at FusionForFitness.com.

workout basics

What you're developing STRENGTH, FLEXIBILITY, POSTURE

Who can do it ANY FITNESS LEVEL

Where you can do it ANYWHERE

What you need A YOGA MAT (FOR COMFORT), A SMALL TOWEL AND A SET OF 3- TO 5-POUND DUMBBELLS

Time it takes 8 MINUTES

the moves

SLIDING MERMAID

WORKS middle back and middle shoulders; core muscles work as stabilizers.

1 Sit on a bare floor or edge of a mat with a small towel folded flat close to your left side. Bend left leg in front of you and right leg-behind you so both legs rest on the floor. Balance body weight evenly so hips are squared.

2 Place left hand on towel, fingers pointing left, elbow straight but not locked. Extend right arm overhead, palm facing left, and pull abs in [A].

3 Inhale and, keeping both sides of butt on floor and torso elongated (don't crunch forward or to side), lean over and slide left hand as far as you can away from your body [B].

4 Exhale and push down on towel as you pull left hand toward body and rise up to starting position.

REPEAT 8-10 times, then switch sides to complete set.

FOREARM PLANK LIFT

WORKS upper and middle back, shoulders, upper chest; core muscles work as stabilizers.

1 Holding a 3- to 5-pound dumbbell in your right hand, lie on your left side and prop up your body on your left forearm, elbow aligned under shoulder, palm flat. Bend left leg and extend right leg so only inside of foot rests on floor.

2 Pull abs in and lift hips so your body forms a straight line from head to right foot. Let right arm hang in front of you, palm facing body [A].

3 Holding this position, lift right arm in front of chest toward ceiling until it's aligned over shoulder [B].

4 Lower right arm toward floor again.

REPEAT 6-8 times, keeping torso lifted the entire time, then switch sides to complete set.

PUSH-PULL PUSH-UP

WORKS chest, front shoulders, triceps; core muscles work as stabilizers.

1 Get in bent-knee pushup position, hands aligned under shoulders, tops of feet on floor, so torso forms a straight line from head to knees.

2 Contract abs and, keeping elbows close to torso, bend arms to lower chest toward floor [A].

3 Straighten arms as you press up to starting position, then sit back on your heels and extend arms in front of you [B].

4 Shift forward to return to starting position.

REPEAT 8-10 times.

DIAGONAL SHOULDER RAISE

WORKS front shoulders; core, upper-back and rotator-cuff muscles work as stabilizers.

1 Holding a 3- to 5-pound dumbbell in each hand with arms at sides and palms facing forward, kneel on floor, tops of feet down. Tighten abs, lift chest and relax shoulders [A].

2 Pull shoulder blades down and together, then lift arms out to diagonals in front of you to shoulder height, palms facing up [B].

3 Lower arms to start position.

REPEAT 8-12 times.

new tools of the trade

Add a fresh twist to your upper-body routine with this cutting-edge resistance-training equipment.

Danskin Weighted Toning Ball

Available in 4-10 pounds, these send-filled orbs are a soft alternative to dumbbells and easier to grip in one hand than a medicine ball ($15-$25 fitnessem.com)

Power Systems Double Versa-Tubes The dual design increases the sculpting power of traditional bands. Use them for curls, raises and more ($5-$7; power-systems.com).

Body Bar Smart Bells The curved shape allows you to move easily from single- to two-handed holds. Available in 3-, 6- and 15-pound weights ($75; bodybars.com).--LINDA LEWIS

Photography by Darryl Estrine

This is the last in the three-part series on fusion workouts. Be sure to visit FusionForFitness.com and check out other workouts from the editors of Shape. Plus, you can join our free interactive diet and fitness program, Get Fusion Fit.