15 minutes Abs and Biceps

Sit on the floor with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. Hold the kettlebell at your chest, and then lift your feet from the floor, crossing them at the ankles and balancing on your butt. Twist your torso to the right and touch your kettlebell to the ground next to your body. Then twist back to the left, and touch the kettle to the ground next to your body. That's one rep. Do this exercise for 30 seconds.

Stand up straight with a dumbbell in each hand at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position.