20-Minute Upper Body and Ab Workout

The Workout

Today we're going to concentrate on our upper body and abs with a 20-minute workout led by Lisa Hartman. This exclusive workout is the perfect routine to sculpt your core and strengthen your biceps, triceps, chest and back.

With a series of five dynamic movements that increasingly get more difficult over three rounds, you'll challenge your core and upper body while encouraging muscle and overall body awareness.

Do your best to stay present throughout each set and challenge yourself to "breathe and squeeze." Contract not only the muscles targeted in today's workout but also your thighs and butt. This workout is sneakily challenging and will leave your muscles sore and begging for more.

Areas of Focus

  • Abdominals and entire midsection
  • Biceps, triceps, chest and back


  • 20 minutes

What You'll Need

  • A light set of dumbbells; 1-3 pounds (optional)

This abdominal and upper body workout is easy to do in your living room, all you’re going to need is a set of light dumbbells. If you don't have a set of dumbbells, no problem! You can get creative with some everyday household items (two bags of rice will work) or you can easily incorporate all of the moves in this workout without them.

If using dumbbells, it's especially important to use weights that allow you to push yourself, without sacrificing form. In today's video, Lisa is using 3-pound dumbbells. Keep in mind that this is only for reference and is not a suggestion as to what you should be lifting. Choose an amount of weight that is appropriate for you and your strength.

How to Use This Routine

This workout is perfect for defining your abdominal muscles and strengthening your upper body. However, if you want to remove excess fat around your midsection, or any area of your body (because you can not spot-reduce fat in a specific area), then we suggest a combination of strength training, HIIT workouts and an abdominal specific routine (such as this one) 2-4 times per week − depending on your goals.

There is no warm-up within this particular video, so you will need to either do it independently or choose one of our warm-ups from the exercise library.

After finishing your workout, don't forget to thank your amazing body for all its hard work!

Cheers to a healthy lifestyle and living FULLforLife!

xo, Pam & Kalie


And A More Confident You

If you’re looking for some motivation to get started or an exercise routine that fits your busy life, our challenges and weekly fitness cycles are for you! Get ready to boost your metabolism, tone your gorgeous muscles, radiate positive energy, and achieve the results you want!

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