You can tone your abs and arms without weights. So jump on the bodyweight-workout train with this quick fitness sesh devoted to strengthening your core and carving sculpted shoulders. It's part of our 2-Week Tone-Up Plan [1], a fitness intensive with strength training and cardio workouts you can do at home. Click here for a printable version of the workout [2], and keep reading for pointers on each move.

Circuit 1: Push-Up to Side Plank

Reps: 10, alternating sides

• Begin in plank position; bend your elbows lowering into a push-up.
• Straighten your arms and lift your left arm toward the ceiling, twisting into a side plank to make a T shape with your body.
• Rotate back to plank, placing your left palm on the floor. This completes one rep.
• Perform another push-up, but this time as you straighten your arms, rotate to the left lifting the left up. Return to plank.

Circuit 1:Seated Russian Twist

Reps: 20

• Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight.
• Hold your hand at your chest, and twist your torso to the right, then to the left to complete one rep.
• Continue twisting from side to side.

Circuit 1: Side Elbow Plank With Pulse

Reps: 20 pulses, each side

• Start in a side elbow plank on your right side.
• Lower your hips slightly and then lift your pelvis up, feeling the right side of your body engage, especially your abs. This completes one rep.
• Lower your hips, and raise your pelvis and keep pulsing for 20 reps, then switch sides.

Circuit 2: Pilates Scissor

Reps: 20, alternating sides

• Lie on your back with both legs in the air and your head and shoulders off the ground; hold your right ankle as you lower your left leg toward the floor. This completes one rep.
• Keep your abs pulled to your spine, and switch legs.

Circuit 2: Slow Mountain Climber

Reps: 20, alternating sides

• Start in plank with your shoulders over your hands.
• Bring your left knee forward toward your chest, pulling your abs to your spine to deepen the ab work, holding the position for 2 to 3 seconds.
• Switch legs, bringing the right knee forward while moving the right leg back. This completes one rep.

Circuit 2: T-Cross Sit-Up

Reps: 10, alternating sides

• Begin lying on the floor with your legs straight and arms out wide to the sides, making a T with your body.
• In a slow and controlled motion, sit up, lifting your right leg and twisting to the right to bring your left hand to your right toes. Hold this position for a moment, pulling your abs toward your spine.
• Slowly roll down to return to the starting position to complete one rep. Repeat on the other side.

Circuit 3: Side-Walking Plank

Reps: 10, alternating sides

• Begin in plank position with your hands underneath your shoulders, body in one straight line.
• Simultaneously cross your right hand over your left, as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you're back in plank position. Your hands move together as your feet step apart.
• Repeat this for three steps to the left and three steps to the right. Be sure to keep the hips low as you move, drawing the navel toward the spine.

Circuit 3: Standing Elbow-to-Knee

Reps: 20, alternating sides

• Standing with your hands behind your head with your elbows wide. Lift your right knee up as you twist to the right, pulling your abs toward your spine.
• Lower your right leg to complete one rep. Switch sides bringing your left knee up and twisting to the left.

Circuit 3: Up-Down Plank

Reps: 5, each side

• Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
• Put your right hand on the mat, and straighten your right elbow. This completes one rep. Do four more starting with your right elbow, then switch sides lowering left arm for five more reps.