This week we have a superset workout designed to save time, burn fat and increase your lean, fit looking muscle.
Some of our small group clients and many of my PT clients would have tried this workout and it is tough but very good for results.
What are Supersets?
Supersets is a training method where you pair two exercises together and perform them back to back.
Typically this is performed with a muscle group that opposes the action of another (think biceps and triceps, quads and hamstrings, back and chest) but can be performed with the same muscle group.
This works to improve the overall time efficiency of a training program.
How to Perform Supersets (see the video below also).
Choose two exercises in the same or varied muscle groups (for this example we will use the same muscle groups) and perform one after the other in an alternating fashion with an appropriate rest period between sets.
A1) Dumbell Chest Press: 8-10 Reps x 3 Sets; rest 10 Secs.
A2) Push Ups: Max Reps x 3 Sets: Rest 90-120 Secs.
So, you would perform A1, transition to A2 and then rest for 90-120 seconds and repeat 2 more times. Then you would move on to the next exercises.
The Warm Up:
How to progress this workout.
As with all weights workouts I like the rule of "two". If you can perform your exercise for 2 more reps with the existing weight, it is time to increase the weight.
For the push ups and the swiss ball leg curls, you can add 1-2 reps each week.
Change the workout after 6-10 workouts but keep going for up to 12-16 workouts if you keep making progress.
Enjoy the workout and the video will help with all the exercise demonstrations.
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