Time to fire up your back, shoulders, and arms.
). And pulling moves, like curls and rows, hit the backside . By including both types of movements, you can make sure you fire upthe muscles in your upper half. And, by switching back and forth between them, you’re giving your opposing muscle groups time to rest without actually having to pause your workout. That means more strength benefits in a shorter amount of time.
But efficient strength work isn’t the only benefit to this routine—it can also double as light cardio thanks to the time-based format. “Whenever you’re going for time, you kind of instinctively try to do as many reps as possible,” explains Jamison. Pushing the pace like this can make the workout feel more taxing cardiovascularly.
You can do this routine two to four times a week, suggests Jamison, so long as you take at least a day off in between sessions so your muscles have enough time to recover. It’s also important to do a warm-up before you dive in. “It doesn’t have to take a long time,” says Jamison. About five minutes of dynamic stretching and upper-body muscle activation, which you can achieve with moves like the
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