Superset 1 – Use of this web site constitutes acceptance of the LIVESTRONG.COM If you’re new to strength training or need a quick refresher, supersets are where you do two exercises back-to-back without rest. Copyright Policy Thank you for signing up. This formula is a bottomless pit of rest-pauses and supersets. Stand up with a flat back as you transition into a jump. Begin in a plank, supporting yourself on your toes and hands. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Privacy Policy If you have a hard time doing 3 sets, try doing 2 and work yourself up to 3 sets in the following weeks. Take note: this superset is not for the light-hearted. If you haven’t incorporated supersets into your strength workouts, you’re not truly living. Do: Each move in the superset for 60 seconds without rest in between. Repeat for prescribed number of sets. Stand holding a kettlebell or dumbbell in front of your chest, feet hip-width apart. Alternate bringing your right and left knee toward your chest. With the right plan and the right discipline, you can get seriously shredded in just 28 days. It also helps increase the number of calories you burn as you’re forcing your body to work extra during these supersets. If you are sore or your core feels fatigued, take a day off. This arm superset workout is the easiest workout of all of them. Perform a push-up, keeping your elbows at a 45-degree angle to your body and maintaining your body alignment. The following superset will help you accomplish just that. Stand with all of your weight in your right foot, your left foot floating about the ground slightly behind you. Land softly with your hips back and knees in line with your feet and hips. Do a set or prescribed reps of exercise “A” then immediately do a set of prescribed reps of exercise “B”. Twist to the right as you bring your left elbow across your torso and bend your right knee to meet it. You’ll have three days of rest throughout the week. Each day you’ll attack a new body part from various angles, resting mere seconds between sets, so this particular strategy is pretty intense. SUPERSET WORKOUT 2. Do the entire workout twice. Repeat two times. Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. The Ultimate Superset Shoulder Workout. Science Says It’s Possible for Older Adults to Reverse Physical Decline... What Other Sports Can Learn From The NBA Bubble, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, Top 10 New Exercises to Master in the New Year. Step 1: Choose a rep range In the Focus System, rep range is the deciding factor. A superset is doing two different sets of exercises one after the other without a long period of rest in between them. Move onto the next numbered exercise. Choose a light weight for each and work your way up over the course of the sets until you can just finish both exercise. A superset is a workout that involves doing one set of one particular exercise immediately after performing a different set of a different exercise, with no rest in-between. The EPOC expenditure for the super set workout was 33% higher than the traditional style workout. 30-minute upper-body superset workout. Stand with feet hip-width apart and a kettlebell a few feet in front of you. Nam vestibulum, arcu sodales feugiat consectetur, nisl … Lie on your back, legs extended and hands behind your head. Continue by supersetting the next exercise combination, duplicating the work-rest process. Perform your first superset, then rack the weight. I have been using variations of this workout with classes and clients over the last week and received nothing but great feedback. Bend your elbows and lower your chest to the floor, maintaining a straight line from head to toe. Because this type of exercise requires you to go all-out for 20 to 30 seconds, you want the support of your entire body. Do 1-2 warm-up sets before beginning your working sets. You should do a 5 min warm up before each session. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Take three slow, deep breaths (resting no more than 15 seconds) and grunt like a caveman—yup, go ahead and grunt—then repeat. Chest + Back. When you’re done doing this workout, leave me a comment and let me know which superset you liked the best. Goal: building muscle mass; Technical complexity: easy; 4 – day split; Duration: 30 – 40 min; 4 times a week Take three more deep breaths (don’t forget the grunt) and perform a third, and in some cases, fourth, superset with the same weight. Stand with most of your weight in your left leg. Superset #2: single-leg squat and goblet squat, Superset #3: bicycle crunches and push-ups, Superset #4: side-to-side jumps and dumbbell front raise. The workout . Written by Kate Lemere Published on April 23, 2018 in Featured, Strength Training, Workouts. MONDAY - REST 1 MINUTE BETWEEN SETS. Note: Take a rest day after day 2 and day 4. Bend your right knee to bend down as if you were squatting on just one leg. Chest and Back Superset Workout. This is a pretty intense workout routine. Even beginners can tap into the benefits of HIIT and get a great workout. Tri Hard: A Tough Superset Triceps Workout. Hinge your hips to push the kettlebell you should do a set or prescribed reps of exercise “ ”. 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