Tone Your Arms And Abs At The Same Time With This 20-Minute Workout From A Trainer

Why it rocks: This plank variation is an ideal warm-up move because the shoulder tap forces you to engage the core. It will help establish the perfect plank alignment and set you up for weight-bearing arm and abs moves, says Corgel.

How to:

1. Start in a kneeling pushup position with wrists under shoulders and body forming a straight line from head to knees. (Option to level up to a high plank position.)
2. Keep hips level, and lift left hand and tap right shoulder.
3. Return left hand to mat and repeat with right arm. That’s 1 rep. Complete 10.

Why it rocks: “This move is a great test of core stability and can serve as an intense strength and cardio burnout,” says Corgel. When you’re ready to level-up, Corgel also suggests adding light or medium dumbbells to level-up your jabs.

How to:

1. Sit on the edge of a chair with feet flat on the ground and slightly shoulder-width apart.
2. Bring both arms up and make fists in front of face.
3. Twist to your right and extend left arm out in front of you as you twist.
4. Pull left elbow back, returning to starting position.
5. Repeat the motion with right arm punching toward the left. That's 1 rep. Complete 20.

Why it rocks: This is one of Corgel’s favorite moves for a reason. Not only does it activate your core and stabilize your shoulders, but it’s a great exercise to minimize stress on your back, she explains. “This move will help improve your balance and reduce your risk of back injury.”

How to:

1. Start lying on the left side with left forearm on the floor parallel to the top of the mat, elbow under shoulder, right hand on hip, both legs extended straight, feet together.
2. Engage core and lift hips off the floor, forming a straight line from head to feet. Hold the position for 20 seconds. Repeat on the other side.

Why it rocks: Dips engage the entire core and load up the triceps. “Without core strength, we could not perform even half the amount of dips we can when we work arms and abs together,” says Corgel.

How to:

1. Sit on the edge of your chair with spine straight and tall and feet flat on the ground, shoulder-width apart.
2. Grip the seat at the front edge of the chair. Scoot forward until you are off of the chair and only supported by your arms.
3. Keeping back flat and core engaged, slowly bend elbows to lower body until arms are parallel to the floor.
4. Reverse the move by pushing yourself back up to the starting position. That's 1 rep. Complete 10.

Why it rocks: “This dynamic move helps to improve hip mobility and stability while strengthening the core and external obliques,” says Corgel. It also activates the lower abs, she adds.

How to:

1. Start lying faceup with arms at sides and legs extended straight in the air, heels over hips. (Torso and legs should form an "L" shape.)
2. Slowly lower the right leg to hover off the floor.
3. Engage core and lift right leg back to start.
4. Repeat with the left leg. That's 1 rep. Complete 10.

Why it rocks: “The abs squeeze the rips inward and set up the spine to remain upright and unwavering as your shoulders and biceps press the weights overhead,” says Corgel. To fire up the obliques more to stabilize, alternate sides and complete 20 total.

How to:

1. Start seated on the floor with legs extended, holding a pair of dumbbells (option to use kettlebells as shown), arms bent, elbows close to body.
2. Press both weights directly overhead until arms are completely straight.
3. Pause, then slowly lower back to the starting position. That's 1 rep. Complete 10.

Why it rocks: This move recruits multiple upper body muscles and the core. While lowering the dumbbells, the core is working extra hard to ensure that the weights lower down safely and slowly, explains Corgel.

How to:

1. Start standing with feet under hips, knees bent, hinged at hips, torso leaned forward at 45-degree angle, arms straight and extended toward floor, holding a pair of dumbbells.
2. Brace core, then pull the weights toward the rib cage, squeezing shoulder blades together.
3. Pause, then lower back to start. That’s1 rep. Complete 20.

Why it rocks: “This combo move is amazing for functional fitness,” says Corgel. “Power begins with the glutes, stability comes from the core (mainly the obliques), and the press rotation at the top of the lift further requires your abs to lock the spine in place while the shoulders and biceps hold the dumbbell firmly.”

How to:

1. Start standing with feet shoulder-width apart, holding a dumbbell with both hands in front of chest.
2. Rotate body toward the left foot, lifting the right heel and pivoting on the right ball of foot so knees and hips face the left side while bending over and lowering weight down outside of the right foot.
3. Reverse the movement, and continue rotating through center until body faces right side, pivoting on ball of right foot and raising weight up overhead at 45-degree angle.
4. Reverse to return to start. That's 1 rep. Complete 10 on each side.

Why it rocks: This move is great because it strengthens your entire shoulder and incorporates many muscles. Additionally, it’s important to brace your core to perform this move properly.

How to:

1. Stand with feet shoulder-width apart, arms relaxed, and dumbbells resting on quads.
2. Bracing core and keeping arms straight, lift weights straight up to shoulder-height.
3. Lower back down.
4. Then raise weights out to sides and up to shoulder-height.
5. Return to start. That's 1 rep.

Why it rocks: Not only is this move great for stretching out your chest and shoulder muscles, but it also helps to strengthen your shoulder joints.

How to:

1. Stand with feet shoulder-width apart, knees slightly bent.
2. Hold dumbbell in front of chest, elbows bent, palms facing each other.
3. Keeping elbows in tight, circle dumbbell around head until it returns to starting position. That's 1 rep.