Workout Legs, Abs & Upper Body with these two moves.  Use your own body weight or add a weighted ball or dumbbells.  First of all, you must schedule workouts or they will never happen.  After 20 years of coaching I know this.  Second, you must commit and do it no matter what.  This workout hits a lot of body parts quickly so it’s a great one to do right now.  Share your sweaty #Fit4Females selfies!  There are lots of free workouts here.

Workout Legs, ABS & Upper Body with 2 moves – Demo Video

What you Need for the Workout Legs, Abs & Upper Body

  • Warm up for 5 minutes minimum, workout is 6 rounds & cool down stretch 5-10 min
  • Dumbbells if you want to add resistance
  • Something to track time
  • Mat or towel
  • Water

Trina’s Trainer Tips

  • Consult your physician before you start any new exercise program
  • Always warm up first for 5-10 minutes, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
  • Preform each rep with good form, technique, full range of motion and work within your limit
  • Take it at your own pace, start slow if you are new to fitness
  • Listen to your body
  • Never work through pain, progression is the goal
  • Never sacrifice form for speed
  • Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
  • Schedule your workouts as an appointment in your calendar, read How to Do this here
  • Rest days are important and stretching is a must

Workout “Legs, ABS & Upper Body” at a Glance

  • Type of workout: Consistent reps and rounds
  • Always warm up first: You can perform 20 reps of each exercise at a lower intensity for 3 rounds to start as a mini warm up – no dumbbells
  • You could also do a traditional cardio warm up for 5-6 minutes

Perform 6 rounds of both exercises

*use the hashtag #Fit4Females to tag us on social media so we can find you.

  1. Lunge Curtsy AB twist x 10 total
  2. Dumbbell or air punches staggered stance x 10 on each side *with or without dumbbells
  3. Repeat from top for 6 rounds total

Be sure to cool down, stretch and a little meditation at the end.

Workout Instructions

#1 Lunge Curtsy AB Twist x 10 total

  • Start from standing position
  • Step your right leg behind you rotating your arms toward the leg in front of you, pause and return back to standing
  • Repeat on the other leg
  • The straighter the arms, the more difficult the move
  • Trina’s Tidbits: Keep the chest tall, ABS tight, shoulders back and down
  • Knee should be in line with the ankle so you can see your toes
  • Regression: Use just body weight and don’t lungr back as far
  • Progression: Add a dumbbell to make it harder and lunge back a bit further

How to Do Lunge Curtsy AB Twist


#2 Dumbbell or air punches staggered stance x 10 on each side

  • With or without dumbbells
  • In a staggered stance *step the right foot back imagining you are standing on train tracks
  • ABS tight and punch left to right
  • Left leg forward for 10 reps, then 10 on the right
  • Rotate through the torso to get the ABS involved
  • Keep the dumbbells light

How to Do Dumbbell Punches


Trina’s Final Notes

Short workouts are effective if you make sure to push hard for your fitness level. So many people skip workouts because they don’t have “time” but with these quickie workouts, you can do it.

If you want a little more, meals, workouts and my coaching check out our Online 28 Day Shape Up challenge complete with at home workouts, meal plans and more

xo Trina

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Drop me a comment below about what body parts you would like to work on and I will pump out a video for you.

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