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The Ultimate Arms And Abs Workout

First Posted: 02/07/2012 6:49 am EST Updated: 02/09/2012 4:48 pm EST

By Jessica Smith for Shape.com

This fast and effective upper-body circuit was designed by fitness expert and star of the "10 Pounds DOWN: Better Body Blast" DVD Jessica Smith to tone your arms and abs without any equipment! For best results, do the workout on two or three nonconsecutive days per week, alternating with cardio and lower-body exercises (and of course pairing it with a healthy diet).

How it works: Complete each set of exercises twice, moving quickly back and forth between the two moves, before moving on to the next set.

Set 1: Pushups and Planks
Set 2: Dips and Sits
Set 3: Side Press and Sweep
Set 4: Shoulder Pushup and Reclining Circle

Workout tip: There are a lot of pushups and pressing moves in this routine, so if you experience any wrist issues, try placing a folded towel under your palms or perform the move while holding onto a dumbbell -- or modify in another way that works for you.

1A: Tapping Pushup
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Kneel on a mat or towel on the floor. Place your hands slightly wider than shoulder-width apart, "walk" your knees back behind your hips, and shift your weight forward into your arms. Keep your abs drawn in tight and lift your shins off the floor, curling your heels in towards your body and staying light on your knees by pressing your chest forward between your hands and lowering your hips towards the ground (without letting your lower back sag). Your body should form a straight line from your knees through the top of your head.

Bend your elbows and lower your chest all the way to the floor (maintaining a straight spine), lightly tapping your chest on the ground at the bottom of your pushup. Press away from the floor and extend your arms, returning to your starting position. That's one rep. Do 10 pushups in a row and then move right into the plank knee twist [1B].

Form tip: Be sure to bring the midline of your chest between your thumbs, and keep it there as you raise and lower with each pushup.

More from Shape.com:
The Top 10 Moves for Thinner Thighs
Trainers Reveal: The No. 1 Piece of Equipment I Swear By
8 Reasons to Lift Heavier Weights

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