An upper-body workout that also helps tone and define your midsection in the process? Um, yes please!

This 15-minute routine designed by personal trainer Ben Boudro, owner of Xceleration Fitness in Auburn Hills, Michigan, does just that.

Here’s how it works: The muscles in your shoulders, arms, chest and upper back help push weights overhead or raise them in front of your body while your entire core works to counteract those moving forces.

More specifically, your core keeps your back straight and the rest of your body steady, creating not only greater strength gains but improved functional (a.k.a. real-world) fitness.

Read more: The core-crunching workout you can do anywhere

Perform this circuit two or three times a week. Starting with the first exercise, complete as many reps as possible in 40 seconds, then rest for 20 seconds; continue this pattern for all four moves, then rest for one minute. Repeat twice for three total rounds.

1. Dumbbell press

How to: Stand with your feet hip-width apart, knees softly bent and hold a dumbbell in each hand by your shoulders, palms facing each other (a).

Press the weights directly overhead until your arms are fully extended (b).

Lower the weights to your shoulders, then extend them out to the sides at shoulder height, palms facing forward (c).

Reverse to return to start. That’s one rep.

Read more: This pushup variation will give you better results – and a bigger kilojoule burn

2. Bent-over row and fly

How to: Stand with your feet shoulder-width apart, knees bent and torso nearly parallel to the floor; hold a dumbbell in each hand at arm’s length, palms facing each other (a).

Bend your elbows to pull the weights to the sides of your torso (b).

Lower the weights back down, then extend your arms to the sides at shoulder height (c).

Reverse to return to start. That’s one rep.

3. Gator press

How to: Stand with your feet hip-width apart, knees softly bent and hold a dumbbell in each hand, arms raised in front of you at shoulder height, palms facing down (a).

Keeping both arms straight, raise your right arm overhead (b).

Reverse to return to start; repeat on the other side. That’s one rep.

Continue alternating.

Read more: What’s the best move for super-defined triceps: bench dip or inverted shoulder press?

4. Dumbbell Y to forward punch

How to: Stand with your feet hip-width apart, knees softly bent and hold a dumbbell in each hand at your chest, palms facing each other (a).

Push the weights up and out overhead to form a Y with your body (b), then lower them back down to your chest.

Punch both arms straight out in front of you (c).

Reverse to return to start. That’s one rep.

This article was originally published on www.womenshealthmag.com

Image credits: iStock, supplied 

Marissa Gainsburg