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Fitness and Weight Loss The single move that will get you workout-ready in minutes

Get your muscles primed and your blood flowing.

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warm up and get to work play

warm up and get to work

(Image by Men's Health)

When it comes to fitting a workout into your busy schedule, there isn't always time to perform a prolonged, multi-part warmup. That's when this single move from trainer Andy Speer, creator of the Anarchy Abs workout program from Men's Health, can help you get your muscles primed and your blood flowing.

All you need are two light dumbbells (like these from CAP Barbell) for added resistance before hitting the deck. Although this is considered one exercise, it's a combination movement that stacks additional movement onto a basic pushup.

That puts your body under more time under tension per rep, and engages more muscle groups.

The pushup portion of the movement engages your entire body and specifically targets your abs, shoulders, chest, and arms. The T-rotation component introduces extra stability work for your abs, hips, back, and shoulders.

Remember, this is only a warmup, so you don't want to rush through the movement. Instead, own each rep with a deliberate and controlled pace.

Perform two reps per side minimum for a quick warmup. If you have more time, perform two reps per side until you break a little sweat. Watch the video above to see exactly how Speer does it.

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