Shape and Nike co-developed this "Awesome Arms & Abs" audio workout designed to sculpt your entire upper body. Nike tennis star Daniela Hantuchova coaches you through this 20-minute arm and ab routine that's set to energizing music. Developed by award-winning fitness instructor Jay Blahnik, this workout is easy to do anywhere—all you need is 20 minutes and a set of dumbbells.

Sample Workout Tracks

Download SHAPE’s exclusive Nike SportMusic coached workout

DOWNLOAD INSTRUCTIONS: Simply right-click the download link above and choose "Save As" or "Save Link As" from the list of options. Your MP3 file will then download onto your computer’s desktop. From there, you can play it from any MP3 player.