For the most part, I like to focus on total-body workouts. Why? When you’re already pressed for time, a workout that targets all of your major muscle groups is going to get you the most bang for your buck.
That said, body-specific workouts can be a great supplement to your weekly total-body routines. What I love about this workout is that it takes the principle of a total-body workout—to engage as many big muscle groups as possible—but focuses on the upper body and core. The result: Rather than just cranking out isolation moves like triceps dips and biceps curls, you’re working a team of muscles within every move to ultimately give you a stronger, more sculpted upper body.
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The best part? You don’t have to spend a ton of time sweating to get great results. With the right weight and proper form, this circuit will only take you four minutes. That’s it. You can do it on its own, or add it as a finisher to a total-body workout to give you more of an upper-body burn. I like to throw it on to the end of a run at the gym. (As runners, many of us often neglect the importance of a strong upper body and core—this is a nice way to offset all that lower body work without taking up too much time.) (Tone up, beat stress, and feel great with Rodale's new With Yoga DVD.)
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Adjust the weights you choose based on how you feel that day. Go a little heavier if you’re feeling strong or this is the only workout you’re doing, and go a little lighter if you’re feeling taxed or using this as a finisher circuit after a tough workout. Focus on keeping a tight, straight line from your head to your heels throughout the entire circuit (think about actively squeezing your glutes and your core during each and every exercise!) and “quieting” your hips. (That means as you row the weight or pull it under you, your goal is to keep your hips as neutral as possible—even and facing the floor, rather than rocking side to side or up and down.) Those two things will not only help you active your core, they’ll also help you fend off lower back pain.
