Make every second in the gym count by targeting two muscle groups with one workout. Pairing the upper body with the abdominals is a simple and effective way to burn a ton of calories without doubling the time you spend lifting weights. 

If you’re looking to engage the arms while working on core strength and stabilization, try this abs and arms combo workout.

Plank and rows (3 sets of 10 reps per arm)

  • Stand with a dumbbell in each hand
  • Keep your back straight as you hinge at the hips
  • Align your upper arm parallel with the floor, elbow bent
  • Engage your core as you straighten your elbow, lifting the dumbbell up and back
  • Pause briefly at the top of this movement before slowly lowering the weight back down to the starting position for one rep

Plank with alternating arm extensions (3 sets of 12 reps per arm)

  • Start in a plank position with your forearms on the ground and your elbows directly below your shoulders
  • Without moving your hips, extend your left arm beside your left ear so that it’s parallel to the floor
  • Ensure your core is braced and the rest of your body is fixed while extending your arm
  • Pause briefly before lowering your left arm back down to the floor and repeating the movement on the opposite side

Plank with alternating arm and leg extensions (3 sets of 12 reps per side)

  • Begin in a plank position with your shoulders stacked directly above your hands
  • With a neutral neck and an engaged core, extend your left arm and right leg outward so that they’re parallel to the floor
  • While lifting your arm and leg, ensure your torso stays fixed — moving only at the hip and not the lower back 
  • Pause briefly at the top of this movement before slowly returning your arm and leg back to the starting position for one rep
  • Repeat movement with the opposite arm and leg

Decline push-ups (3 sets of 10 reps)

  • Find a stable elevated surface
  • Lie on the floor face down, hands planted on the floor shoulder-width apart, just outside of your chest
  • Extend your arms and push yourself upwards before placing your toes on an elevated surface
  • Bend your elbows and slowly lower your chest until you are a couple inches above the floor
  • Extend your arms and push yourself back up to the starting position for one rep