We know you’re pressed for time, so this two-birds-with-one-stone solution is here to save the day. It’s every bit as fast as it is effective. In just 20 minutes, this superset routine will hit every inch of your abdominals, plus your shoulders, triceps, chest, and even your back.
The following exercises have one thing in common: they all require total engagement of the core to maintain stability throughout the movement. Your goal is to complete three rounds of this killer upper body workout before time runs out, so expect to go at a speedy pace. Bonus? Your heart rate will soar, giving you a solid calorie burn—and sweat!
HOW TO:
Complete the following three supersets in 20 minutes, resting between supersets only when needed. Each superset consists of two exercises. Perform 15 reps of each exercise, and two rounds of each superset.
SUPERSET A
A1. V-Sit with Chest Press
A2. Renegade Row with Triceps Kickback
V-SIT WITH CHEST PRESS
Holding dumbbells, sit on the ground with your legs and torso raised so you form a “V” shape. Hold the dumbbells in front of your chest with arms bent (A). Keeping your entire body stationary, press the dumbbells straight out in front of you (B). Return to the starting position and repeat.
RENEGADE ROW WITH TRICEPS KICKBACK
Get into high plank position with a dumbbell in each hand (A). Bend your right arm and lift the weight up to your ribcage (B). Now straighten your arm to raise the dumbbell behind you (C). Lower down and repeat on the opposite side. Continue alternating for all reps.
SUPERSET B
B1. Plank Walkout to Push-Up
B2. Triceps Push-Up
PLANK WALKOUT TO PUSH-UP
From standing, hinge at the hips and place your hands on the floor (A). Walk your hands out in front of you until you are in high plank (B). Perform a single push-up (C), then reverse the motion until you return to standing. Repeat.
TRICEPS PUSH-UP
Get into high plank position with hands close together directly below your chest. Bend your elbows and lower your body towards the ground. Extend your arms to return to the starting position.
Modification: To make this move a little easier, perform it from your knees.
SUPERSET C
C1. Weighted Double Crunch
C2. Windmill
WEIGHTED DOUBLE CRUNCH
Holding a dumbbell or kettlebell, lie on your back on the floor with your knees bent. Hold the dumbbell directly behind your head. Contract your core and crunch up, lifting your torso and feet off the floor and bringing the weight to your knees. Lower back down and repeat.
WINDMILL
Stand holding a dumbbell or kettlebell straight up in the air, arm next to your ear, and turn your right foot out to the side (A). Keeping your arm stationary, hinge from the hips and slowly lower your torso down, bringing your right hand down to your ankle or the floor (B). Hold for one count, then raise back up. Repeat.
Workout by Amanda Kotel, B.Sc Exercise Science, Online Nutrition and Fitness Coach, Los Angeles
Photography by Paul Buceta
