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The Two-Step Workout That Works Your Entire Upper Body

Men's two-step workout

The Two-Step Workout That Works Your Entire Upper Body

Get fit in time for shirtless season

Sometimes you don’t want to think too hard at the gym. You simply want to get in a quick, effective workout without worrying about keeping track of reps, sets and rests. This is the workout for those days. But that doesn't mean you don't want to get the most out of the work you put in. Especially as we head into the dead of summer—a time when it's easy to go without sleeves or a shirt entirely.

It's also a workout will ensure your shirts fit and look better on you when you do wear them. That's because it strengthens your core by targeting your chest and shoulders while working your arms and abs. Best of all, you just need is a pair of kettlebells or dumbbells and as few as 10 minutes. Here's how to get started.

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The Workout

Set a timer for anywhere between 10 to 30 minutes, depending on your fitness level and time available.

Step 1

Kettle bell workout exercise step 1

Step 1

Get into push-up position with your hands holding the kettlebells or dumbbells and do as many push-ups in perfect form as you can. (For an extra burn, you can experiment with positioning your hands closer together to target the triceps and shoulders or further apart to target your chest.) When you can't do any more, hop your feet forward and stand up, picking up your weights.

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Step 2

Kettle bell workout exercise step 2

Step 2

Carry your weights approximately 50 yards. (If you don't have 50 yards of runway, walk back and forth within the space you have.) Known as a farmer's walk, think of these carries as walking planks: Keep your lower back and pelvis aligned throughout the exercise. And tighten your grip—this will increase the tension in your core muscles.

A Note on Duration:
Repeat as many rounds of step one and two as possible in your chosen timeframe.

The Equipment

Kettlebells

Dumbbells

Kettlebells

TRX Stable YBell weight

Stable YBell weight,
$79.95 by TRX

CAP 20 lb vinyl-coated kettlebell

20 lb vinyl-coated kettlebell,
$27.65 by CAP

Nike Powder-coated kettlebell

Powder-coated kettlebell,
from $40 by Nike

Dumbbells

Yes4All Rubber grip dumbbell

Rubber grip dumbbell,
from $20.99 / $16.99 by Yes4All

WeGym SafeGrip anti-slip dumbbell

SafeGrip anti-slip dumbbell,
$41.99 (for two) by WeGym

Amazon Basics Rubberized dumbbell

Rubberized dumbbell,
$15.99 by Amazon Basics

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