Gemma Atkinson recently shared the time-efficient shoulder exercise she uses to stay strong despite balancing a full-time career, a business, family, and self-care. The mom of two revealed the simple movement on Instagram, where she often documents her fitness journey.

The seated shoulder press using dumbbells is highly effective for the deltoids and triceps. The compound movement helps her train her upper-body muscles along with her shoulders using minimal setup.

As per Women’s Health, Atkinson captioned her Instagram video, “Like I said, shoulders like boulders. Last set needs some F bombs to get me through. Always!’ Speaking of the importance of keeping your legs still in order to strictly isolate your shoulder muscles to prevent “cheating”.

She also added, “P.S. Elliot, my PT will be screaming down the phone for me to keep my legs still,” adding a funny twist to the workout video.

The seated shoulder press recommended by Atkinson featured in the Women's Health is quite straightforward. Moreover, it can be easily incorporated into your daily workouts.

To perform the exercise, sit against a bench with a dumbbell in each hand. Start with your elbows bent and your palms facing forward, then press the weights overhead before lowering them back under control.

As you become more comfortable with the movement, you can gradually increase the weight or the number of repetitions.

Along with her easy shoulder workout, she adds a few time-efficient exercises to complete her routine.

Inside Gemma Atkinson’s quick workout routine

Atkinson focuses on efficient workouts that target each muscle group effectively.

As per a YouTube video shared by Women’s Health UK, Atkinson has a simple full-body barbell circuit that you can follow. The barbell circuit includes:

• Back squats
• Prone rows
• Chest presses
• Romanian deadlift
• Shoulder presses
• Bicep curls
• Hip thrusts
• Reverse lunges
• Tricep extensions

Aside from barbell workouts, she also engages in HIIT circuits that involve stretching, cardio, mobility drills, and strength training. However, she emphasizes the importance of focusing on resistance training over excessive cardio sessions.

Most of these exercises train multiple muscle groups at once, allowing Atkinson to get more done in less time. Atkinson’s approach resonates with other busy moms who want to find time to work out despite their busy schedules.

Would you consider incorporating Atkinson’s shoulder workout into your daily routine?

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Written by

Avantika Das

Edited by

Pulkit Prabhav