This 20minute arms & abs workout is the perfect little strength workout for those days you need something quick.

Focusing on the same muscle for 23 sets you'll feel the burn as we hit the biceps, triceps and ab. Osteoporosisfriendly ab exercises are also demo'ed.

Day 18 of the 21Day Fit & Fierce Challenge.

Tools: a couple of moderate dumbbells

2 x 30sec
Hammer curl to press 3

3 x 30sec
Bicycle crunches

2 x 30sec
Crush press to skullcrusher

3 x 30sec
Weighted ab lifts

2 x 30sec
Hanging curls

3 x 30sec
Windmill

2 x 30sec
Tricep kicks

3 x 30sec
Windmill

00:00 Introduction
00:59 Warmup
03:47 Workout
19:04 Stretches

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