Join Raneir Pollard [1] for a vigorous arm- and ab-focused workout. Expect exercises like side planks with crunches, arm sprinters, and bicycles with a weight. As always, listen to your body and use lighter weights if you need to — especially for the long arm exercises like side lunges with rows. The longer intervals will have your muscles begging for a rest; luckily, there are several of them built in. Press play, and get ready for a fun time.

Equipment needed: two light and two medium free weights