Hi friends! Happy almost-Friday! Hope you’re having a wonderful morning and great week. I’m still rocking and rolling in moving limbo over here, tying up loose ends today and getting ready to get this crew to the other side of the country. I’ll having an update for ya tomorrow, plus all of the details on how you can join in the fun for barre bootcamp! I’m looking forward to sweating with you all 🙂
In the meantime, how about a new workout? This one is based on one of my favorite training strategy: the magic of supersets.
What is a superset??
Supersets alternate between two exercises; the exercises in a superset are antagonist muscle groups. These are muscles that perform the OPPOSITE movement of another muscle. For example, the triceps work in opposition to the biceps, so they’re perfect for a superset. While you’re doing one set (ex. triceps), the other muscle group gets a little rest (ex. biceps), so you can bang out 3 sets of each exercise without stopping. It’s a sneaky little way to get a lot of benefits in a short amount of time. You don’t need to sit around and rest in between sets, you’re moving the entire time, and can fully fatigue your muscle groups. It also keeps your heart rate elevated, which means you can receive cardio benefits and burn more calories in a session.
I like to use superset training in a total-body workout. I’ll alternate between back and chest for 3 sets, biceps and triceps for 3 sets, quads and glutes/hamstrings for 3 sets, etc. until I’m in a pile of sweat.
These are some of my favorite superset exercises, and I put them into a workout for ya.
Here’s what the workout looks like:
Superset Workout Exercise tips and form cues:
Wide row to narrow row: Your feet will be just under your hips with a slight bend at the knees. Hinge forward from your hips, keeping your back flat (shoulders pulled back) and core braced. Lifting up from your elbows, bring them high and wide, engaging into your rear delts. Stop the elbows at shoulder height before carefully lowering back down. For the narrow row, squeeze the elbows in and keep your arms from lifting higher than your torso. Inhale to lower down with control.
Push-ups: Start on your knees or toes, with hands wide and knuckles pressing into the floor. Keep your hips down as you perform your pushup, exhaling on the way up.
Biceps curls: Keep your elbows close to your torso, a tight core, and a slight bend in your knees. Lift up through your chest as you flex at the elbow, bringing the weight all the way up (aiming towards your shoulder). As you release, try to resist the weight, and go for a nice full extension at the bottom of the movement.
Overhead triceps extensions: Make sure your arms frame your face as you bend your elbows (90* angles, so your elbows aren’t sticking too far out) and squeeze your triceps as you extend up.
Reverse lunge to front kick: Use your core to lift your leg and flex your foot to press it away from you. Keep your chest lifted and torso upright as you lunge. Finish on one side before switching to the other side.
Single leg extension: Step one foot back and gently tap it on the floor. Keep both hips facing forward, and bring your hands to your hips or to a wall or chair for extra balance. Engage your glutes to lift your leg off the floor, as high as it will go. Gently tap back down, and lift.
Weighted squat: Sit your hips back and down, keeping a tight core and lifted chest. Make sure to keep your weight in your heels. Hold a pair of heavy dumbbells and be sure to keep your chest lifted.
Dumbbell hamstring curl: Reach back and place a dumbbell in between your feet. Keep the dumbbell there (start with a light one) as you take your gaze towards the floor and rest your forehead in your hands. IMPORTANT: keep your gaze down and spine straight as you do this one. Extend your legs and gently bring the dumbbell towards the floor. Exhale to bend your knees back in. Take an inhale, and as you exhale, tighten your core and squeeze your glutes to lift your knees off the floor. Lower down, and repeat.
Short video tutorial:
Please let me know if you give it a try!!
When you strength train, do you follow a particular method or muscle split, or do you freestyle it?
Video: Grant Hunker
Location: BreakOut Studios
Wearing: lululemon shorts, Fabletics tank, Nike shoes