BY NAOMI NAZARIO
If you are looking to shred your abs and shoulders in time for summer, you’ve found the right workout. Not only will the 2 to 1 work to rest ratio get your heart pumping and the fat frying, but these 3 challenging moves will work your entire core and strengthen your shoulders.
The dumbbell skier swing kicks off the workout with a cardio boost that also works the hips and glutes as you power the weight up. “Because your feet are closer together than a traditional swing, it auto-corrects your form and forces you to hinge more at the hips than bend at the knees,” says BJ Gaddour, Men’s Health fitness director.
Dumbbell overhead farmer’s walks are unparalleled when it comes to building core and shoulder strength and stability. To get the full effect, make sure to keep your abs braced (think of preparing for someone to punch you in the gut) as you hold the weight overhead. This will prove challenging as you will probably be panting from the previous exercise.
Finally, as if your abs and shoulders haven’t suffered enough, you’ll hit the floor for plank taps. This exercise works your entire core. Switching arms increases the stability requirements for both your midsection and shoulders. It’ll be tempting to twist and contort to get your arms up and you want to resist that urge. The goal here is stability, so you’ll want to keep your core and hips as square as possible, even if that means slowing down.
Directions: Perform the exercises below in the order listed for 40 seconds with 20 seconds rest:
1a. Dumbbell skier swings
1b. Dumbbell overhead farmer’s walks
1c. Plank Tap
Rest 20 seconds. That’s one round. Do 3 to 5 rounds.