samedi 13 mai 2017

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This Superset Workout Does Double the Work in Half the Time

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Supersets are an effective way to save time at the gym; they build strength and keep the heart pumping to burn maximum calories. When pressed for time at the gym, don't skimp on your sweat session. Do this full-body workout featuring supersets from trainer Lauren Fairbanks. It's so efficient you'll have more time for your post-workout sauna.

After warming up with five minutes of cardio and some dynamic stretching, do each superset three times before progressing to the next. Rest for one minute between supersets.

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Superset One

Weighted reverse lunges: 15 reps per leg, 12.5-pound dumbbells

  • Start standing with weights in each hand and right foot at left knee.
  • Step back with your right foot into a full lunge, with both knees at 90 degrees.
  • Return to starting position, trying not to touch the ground with your right foot.
  • Works glutes, quads, and hamstrings.

Side to center arm raises: 10 reps, five-pound dumbbells

  • Stand with weights at your sides.
  • Keeping a slight bend in the elbows, raise your arms out to the side at shoulder height.
  • Keeping your arms parallel to the floor, bring your arms forward so the weights touch; maintain this position as you lower the weights to your legs.
  • Raise your arms in front of you with the weights still touching. Maintain the height of your arms as you open to the side. Lower your arms down. This completes one rep.
  • Works deltoids.

Superset Two

Alternating single-leg weighted deadlift: 10 reps, 10-pound dumbbells

  • Hold the weights at your side and lift your right foot off the ground. Keeping your back in neutral, lean your entire torso forward with your right leg rising and staying in line with your body. Weights will lower toward the ground.
  • Keeping your back straight, return to standing on both feet.
  • Repeat on left side to complete the rep.
  • Works hamstrings, glutes, and core.

Overhead press: 15 reps, 10-pound dumbbells or 20-pound barbell.

  • Start with your hands at your shoulders holding weights with palms facing out.
  • Press the weights overhead pulling your abs to your spine.
  • Slowly lower down to the starting position to complete the rep.
  • Works deltoids, triceps, and core.

Superset Three

Hanging knee pull-ups: 15 reps

  • Place a bench or box under a pull-up bar. Hold the bar with your palms facing each other (closed grip); hang from the bar pulling your shoulders down your back.
  • Without swinging, bring your knees up to your chest.
  • Slowly lower your knees down, touching bench/box only if you need to. This completes one rep.
  • Works abdominals and lats.

Medicine ball oblique wall toss: 10- to 15-pound med ball, 10 each side

  • Stand about five feet from the wall. Hold the ball at your chest.
  • Twist to the right and toss the ball at the wall. As it bounces back, catch it. Return to the front to complete the rep. The farther you are from the wall, the harder you need to throw the ball.
  • After 10 reps on the right, switch sides and twist left to throw the ball.
  • Works obliques, arms, and back.
EXERCISE REPS EQUIPMENT
Reverse lunges 15 per leg 12.5-pound dumbbells
Side center arm raises 10 reps Five-pound dumbbells
Single leg deadlift 10 per leg 10-pound dumbbells
Overhead press 15 reps 10-pound dumbbells
Hanging knee lift 15 reps Pull-up bar and bench/box
Med ball twisted toss 10 each side 10- to 15-pound medicine ball

Here's a printable chart you can take with you to the gym!



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