Next time you’re in the gym thinking shoulders, this variation on a Tabata 20/10 style workout takes 10 minutes and is sure to leave you with a satisfying burn and a serious pump.
The only equipment you’ll need is two pairs of dumbbells:
Dumbbell pair 1: A weight that allows you to comfortably perform seated side laterals for around 20 seconds.
Dumbbell pair 2: A wieght 1 to 2 kilograms less than the first pair.
You’ll be performing the first exercise for 20 seconds, followed by 10 seconds of rest, then the second exercise for 20 seconds, followed by 10 seconds of rest, and so on util you’ve completed all the exercises. Then repeat the whole routine four times. All up its 10 minutes.
Start with your first (heavier) pair of dumbbells, then as you go, if you find you can’t maintain your form, or you’re unable to continue the exercise for more than half of the 20 second exercise time, switch to the second (lighter) pair of dumbbells. Remember, don’t cheat yourself, put your all in before switching down to get the maximum burn.
|Seated Dumbbell Lateral Raise||20 seconds||x4|
|Seated Front Dumbbell Raise – Neutral Grip||20 seconds|
|Seated Bent Over Rear Delt Raise||20 seconds|
|Standing Front Dumbbell Raise – Pronated Grip||20 seconds|
|Press Ups||20 seconds|