Your Arms and Abs Will Feel Stronger With Every Rep of This Quick, No-Equipment Workout

POPSUGAR Photography / Matthew Kelly / PeopleImages

Hard truth: you can’t expect to do the same workout over and over and continue seeing results. Instead, you have to establish a base level of fitness and then build on the moves as you get stronger. That’s exactly how Le Sweat founder Charlee Atkins, CSCS, designed POPSUGAR’s 4-Week Workout Challenge. Coming off the first two weeks of the plan, this upper body and core workout should feel challenging, with the goal of taking your strength training to the next level.

That said, these moves shouldn’t feel impossible – so, if you find that you’re struggling, scale back down and continue building that baseline strength. You’ll get there in time.

20-Minute, No-Equipment Upper Body and Core Workout

Directions: Complete each exercise for 40 seconds, followed by a 10-second recovery. You’ll do three rounds total with a one-minute rest in between rounds. Before you start, warm up with this seven-minute dynamic routine, and cool down postcircuit with these foam-rolling exercises that will help restore your muscles.


  • Plank walk
  • Leg lowers
  • Bear plank knee taps
  • Push-up reach
  • Single-leg hip raises
  • Plank reach
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