If you need a quick workout to help build strength and hone stability, this core, back, and shoulder three-move circuit from Don Saladino, NASM, is just as effective as it is convenient.
First, you’ll work your core, building strength and activating your abs to help support the exercises that follow. Then, you’ll get right into upper back work, engaging often-missed muscles and getting your shoulders nice and warmed up. For move number three, you’ll put it all together, working your shoulders while owning your core and upper back stability.
Hollow Rocks
Lay face up with your arms and legs extended toward the ceiling, pressing your low back firmly into the floor, then lower your arms and legs until you feel tension in your core. Maintaining your lower back position, rock back and forth for one rep. If you have trouble keeping your lower back pinned to the floor, raise your arms and/or to make them more vertical. This will reduce the length of the lever and stress on your core. For more tips, check out this guide.
Do 30 reps
Band Splits
Standing tall with your arms extended, hold a resistance band taut in front of your body at shoulder height. Brace your core. Squeeze your shoulders together to pull the band apart out to your sides. All movement should come from your shoulders. Don’t lean back, use momentum, or scrunch your shoulders toward your ears.
Do 20 reps
Half-Kneeling Presses
Get in half-kneeling position, and hook your back foot’s toes into the floor to help brace your foundation. Clean the bell up to a rack position. Holding your opposite arm out to the side for balance, press the bell up, engaging your core to keep a strong torso position throughout. No leaning.
The kettlebell should always be in the same hand as the knee you have on the ground. Use a dumbbell if you don’t have a kettlebell. If you don’t have any free weights, you can also press a resistance band, looping one end of the band under your back knee as an anchor point.
Do 10 reps per arm.
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Complete each exercise, rest for 30 seconds, and then move onto the next. At the end of each round, rest for 30 seconds before going at it again for a total of five rounds.
Want to try out more exercises and workouts from Saladino? Check out his Men’s Health Superhero Shred program, which is designed with the same principles he uses to get his star clients in shape. You can also find Saladino’s program, alongside a ton of other fitness content, on our new All Out Studio streaming app.
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