Supersets: Blast More Calories

Supersets are popular calorie-torching strength training intervals. How are they different from traditional strength training sets? Well, instead of doing 1 exercise with amble rest time, supersets pair back to back exercises with very minimal rest time.

These popular strength training intervals increase your metabolism not only because your heart rate stays higher throughout, but also because the body works harder afterwards to recover. Research suggests that the bonus “after-burn” for a 140-lb woman can be up to 306 calories in the 24 hours post-workout. Wow!

Supersets are a sure-fire way to burn more fat and expedite your results without spending more time in the gym.

Try it with this simple start-up program:

(Remember: Within supersets, rest between exercises only as long as it takes you to move to the next exercise. The whole point of supersetting, after all, is to ratchet up the intensity so you burn more calories and torch bodyfat—not resting is what achieves this.)

Superset #1: Chest & Back

4sets x 10reps

Bent Over Row

(Stand with feet hip-width apart, holding a dumbbell in each hand. Hinge forward 90 degrees from hips so that back is parallel to floor and arms extend down, palms facing each other. Drive elbows directly behind you to bring dumbbells by ribs. Lower.)

Bench Press

(Holding a dumbbell in each hand, lie faceup on floor with knees bent and feet flat; bring arms out to sides at shoulder level, then bend elbows 90 degrees so that forearms are perpendicular to floor (like a goalpost), palms facing forward. Push dumbbells toward ceiling.)

Superset #2: Biceps & Triceps

4sets x 10reps

Bicep Curl

Diamond Push-Up

(Start on floor in modified push-up position, move palms close together under chest, thumbs and forefingers touching, to form a diamond shape on floor. MAKE IT HARDER: Start in full push-up position, on hands and toes.)

Superset #3: Butt, Hamstrings, Quads, Calves

4sets x 12reps

Squat

Walking Lunge

Superset #4: Deep Abs & Obliques

4sets x 25reps

Crisscross

(Lie faceup on floor with hands behind ears, knees bent, feet flat. Crunch up, lifting feet off floor, and rotate torso toward right as you bring right knee into chest; simultaneously extend left leg. Keeping torso and legs lifted, switch sides and repeat to complete 1 rep.) 

Roll-up

(Lie faceup on floor with arms extended behind head, palms up. Engaging abs, raise arms overhead, and slowly lift shoulders and then torso off floor; hinge forward at hips to reach hands to touch toes.)

Go on- Turn up the burn!

XOXO,

Primadonna Fitness

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