Renowned Strength and Conditioning Coach, and co-founder of Be An Athlete clothing, Phil Learney shares his 10 minute summer T-shirt workout.
This intense circuit can be easily done from the gym or at home, and will help you develop a beach-ready body...and fast!
There are five different exercises, which need to be performed in succession without any break. Once all five are completed, take a 60 second rest and then repeat, increasing the number of reps by 5 each time round. Continue this pattern 4 times, until you are performing 25 reps for each routine.
- Circuit 1: 10 reps
- Circuit 2: 15 reps
- Circuit 3: 20 reps
- Circuit 4: 25 reps
Exercise 1 - Walking Lunges with Bicep Curl
Position your hands by your side, holding a dumbbell in each, and lunge forward with one leg, until your other knee almost scrapes the ground behind. At the full extension of the lunge, curl the dumbbells up to your shoulders. As Learney explains, this ‘engages the all important postural muscles,' while also working the 'medial head of the shoulders.'
Exercise 2 – Standing Squat with Lateral Raise
Keeping hold of those dumbbells from the previous exercise, perform a standard squat until your thighs are parallel to the ground. As you elevate back to a standing position, pushing through your heels, raise the dumbbells horizontally to each side away from your body. To really make the most of this exercise, Learney suggests keeping 'the dumbbells six inches from your legs at all times to maintain tension in your deltoids.'
Exercise 3 – Spiderman Press-ups
To really feel like a superhero, get into the normal press-up position, but with each descent bring one of your knees up to meet the corresponding elbow, and alternate the knee each time. 'This hits the pecs, core, triceps and the all-important delts to fill out your tee.'
Exercise 4 – Dumbbell Press-ups
Time to pick up those dumbbells again! Holding them to the floor in each hand, perform a normal press-up. As Learney says, 'this is a great finisher for the pecs,' so make sure you get your chest as close as possible to the ground to really feel the burn...
Exercise 5 – Seated Bent Over Rear Deltoid Raises
Sitting on the edge of a chair with the two dumbbells held down by your sides, bend forward at the waist until your body is horizontal to the ground. Keeping your back straight at all times, pull the weights towards your shoulders as you descend.
And there you have it – Phil Learney's 10 minutes T-shirt workout! Five relatively easy exercises that will have you looking like an athlete for your summer holiday. But why stop there?
Let us know below what you think of the routine, and the results you achieve with it. We've even taken the time to select a few Be An Athlete T-Shirts to help you show off your new physique!
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