Welcome to the first workout of Week Three of Well+Good’s (Re)New Year Challenge! For this one, Kara Liotta—the creative director at FlyBarre—has developed a barre-inspired routine to help you tone your arms and sculpt a strong core, with no shortage of pulses.

“When it burns, that’s because you’re muscles are working really hard,” says Liotta. “But it’s okay to take breaks—I encourage that in my classes all the time! Take a break, get back into it, and then the more frequently you do these type of workouts, the fewer breaks you may need. You’ll be able to see the progress.”

Ready to feel the burn? Scroll down to see Liotta’s 5 fave, multi-tasking arms-and-abs moves.

Awesome arms and abs workout

Do this workout once through. For it, you’ll need some space in your home to get sweaty and a set of 3- to 5-pound dumbbells.

1. Plank tricep kickback

Do 3 sets of 10 reps on each side.

Start in a high plank with hands under shoulders. Keeping your hips square to the floor, pick up a dumbbell in right hand and row it to chest height, palm facing in. Extend right arm beside the right side of the body, then bring it back in. Complete all reps then repeat on opposite side.

2. Standing chest press

Do 3 sets of 12 reps.

Stand with feet at shoulder-width distance. Bring elbows up to shoulder height with 90-degree bend, palms facing down. Press arms straight in front of body and pull back to chest. That’s one rep.

3. Supine overhead tricep extension

Do 3 sets of 12 reps arms, alternating with 12 reps legs.

Lay down holding dumbbells overhead, legs in tabletop position with knees slightly wider than hip width while keeping your toes together, creating a diamond shape. Engage core. Keeping biceps by the ears, bend at the elbows and drop weight toward floor to hover above crown of head. Return to start. Then, extend legs to 45-degree and bend back to tabletop.

4. Side plank hip lift

Do 3 sets of 12 reps per side.

Lie on your right side with your right forearm against the mat at a 90-degree angle, elbow under your shoulder. Hold both dumbbells on your left hip. Float up to a side plank. Focus on pressing up from your hip and side waist while maintaining a wide collarbone. Dip hips down toward ground, then return to top position for one rep.

5. Wood chop

Do 3 sets of 12 reps per side.

Start seated with legs slightly bent and heels on the floor. Lean back slightly and round lower back, keeping chest open. Holding single dumbbell in both hands, arms extended, rotate to the right, bringing weight to the right side of the body and then return to center with weight in front of chest for one rep.

Keep a good thing going! Dive into all of Well+Good’s (Re)New Year program, including these pro tips for building strength in 2018.