This Workout Is Designed to Carve Your Core and Sculpt Your Arms — Ready?

Light Cardio
Do three to five minutes of light cardio: walk or jog on a treadmill, use the elliptical, do some no equipment cardio moves like jumping jacks and high knees, or hop on a rowing machine. I like the rower because it is always free at my gym, and it primes the arms and abs nicely for the work to come.

Dynamic Stretching

• Walkout: 5 reps
• Plank: hold 30 seconds
• Alternating side lunge: 10 reps, total
• Runner's lunge with twist: 3 reps each side