Looking for a quick and efficient upper body circuit workout? Geared for both time efficiency and upper body strength, this circuit can be completed in 15 to 20 minutes and is a great way to get a strength workout down immediately after another aerobic-oriented session.
I modified this workout from a shoulder-specific set I had heard of a few years ago. Since so many of the athletes I coach are stressed for time, but also in need of some much-needed shoulder-strength workouts, I came up with this quick workout that combines both weight sets with own-body-weight exercises. A set of dumbells, an exercise ball and a bench are all you need. (Although, if you have access to a chin up bar, that is an option to add to the set, too.)
I typically program this set the day after a hard bike or run workout, so there is no leg work included.
Use dumbells ~ 5 – 15 lbs each
Do 10 reps of each in rapid succession:
Bench Press (back on exercise ball)
Shoulder press (sitting on ball)
Push ups on ball (elbows close to the body to emphasize the triceps)
Dips (feet on ball)
Optional: Chin ups
Abdominal curl/ crunch on ball
Abdominal jackknife on ball
Take a 1:30 break then repeat one or two more times