2 days Ago By [email protected] (Jessica Downey)
When you're short on time, it's easy to talk yourself out of a workout. Whether it’s setting up equipment, thinking up exercises, or figuring out the best format for the time you have, overthinking it can waste more time than the workout itself.I say that because I’ve been there many times, and it’s in those moments that I like someone else to take the wheel and rustle up a quick 30-minute session.
Like this dumbbell upper body and abs superset-based routine.Certified personal trainer Olivia Ostrom is the creator behind this workout, which involves three different supersets and one standalone exercise you can do with just a pair of dumbbells at home. If you've got weights, you’re good to go.
Need some? Our guide to the best adjustable dumbbells can help.See what coach Ostrom has in store for you with these supersets and keep scrolling.Watch Olivia Ostrom's dumbbell upper body and abs workout:A post shared by Olivia Ostrom (@oliviaostrom_)A photo posted by on Superset 1:3x10 upright row10 alt shoulder pressStandalone exercise:3x12 bentover underhand rowSuperset 2:3x8 incline chest press8 seated tricep extensionSuperset 3:3x10 zottoman curl10 bear shoulder tapsIf you watched Ostrom's demonstration of the routine, you will have seen that she uses a bench set at an incline during the second superset.
This is mostly for the sake of the first move, the incline chest press.Angling your upper body with the bench helps shift the focus from your mid-chest to your upper pecs and shoulders, so you get a well-rounded pump in your upper body in this short session.If you’re working out at home or fighting for space in a packed gym, you can still smash this section of the workout without a bench.
Swap the incline chest press for a floor press with your upper back propped up to mimic the angle. For the seated tricep extension, you can simply kneel or stand.What are the benefits of working out with supersets?Supersets are a great way to get more done in less time.
By pairing two exercises back-to-back with little to no rest, you keep your heart rate up, save time between sets and make your workout more efficient.They’re also great for building endurance because you're lifting weights without long breaks, which helps your muscles grow stronger while training your body to keep going for longer without getting as tired.Plus, the quicker pace (due to fewer breaks) can make your session feel more engaging, which is perfect for anyone who gets bored easily, or if you just need a snappy yet effective workout.
Don’t worry if you’re not a fan of supersets or prefer to switch things up during the week. You might like to give this 10-minute standing dumbbell ab workout a go for a solid core burner, or try these 4 resistance band exercises to strengthen your lower body and improve hip mobility.More from Tom's GuideForget the gym — this Pilates workout sculpts strong legs in 10 minutesLondon Marathon organizers issue heat alert for Sunday's race — here’s how 3 elite runners plan to stay coolTight hips? This 9-move Pilates routine improves hip mobility and lower-body strength.
