Not seeing the results you want or have you hit a plateau? Try the Super Set! This high intensity workout will give you the boost you need to reach your goal.
Equipment : - bar bell, with clips and plates of various sizes (If you don’t have one don’t worry just do the moves with a 10lbs medicine ball in you hands.) - yoga or gym mat - skipping rope
Recommendations- Place as much weight on your bar as you can safely manage for each exercise - Jump for a minimum of 30 seconds between each exercise with proper technique - If you are really in a time crunch cut down to 2 sets of 20 reps for each exercise (but maintain the 30 seconds of jumping in between exercises)
1. 30-60 seconds of jumping rope 2. Squats with the bar placed across your shoulder 3 sets of 15 reps 3. 30-60 seconds of jumping rope 4. Deadlifts 3 sets of 15 5. 30-60 seconds of jumping rope 6. Chest press 3 sets of 15 7. 30-60 seconds of jumping rope 8. Dead rows 3 sets of 15 9. 30-60 seconds of jumping rope 10. Biceps curls 3 sets of 15 11. 30-60 seconds of jumping rope 12. Tricep extensions 3 sets of 15 13. 30-60 seconds of jumping rope 14. Abdominal bicycle 3 sets of 15 15. Stretch all muscle groups
Not seeing the results you want or have you hit a plateau? Try the Super Set! This high intensity workout will give you the boost you need to reach your goal.
Equipment :
- bar bell, with clips and plates of various sizes (If you don’t have one don’t worry just do the moves with a 10lbs medicine ball in you hands.)
- yoga or gym mat
- skipping rope
Recommendations- Place as much weight on your bar as you can safely manage for each exercise
- Jump for a minimum of 30 seconds between each exercise with proper technique
- If you are really in a time crunch cut down to 2 sets of 20 reps for each exercise (but maintain the 30 seconds of jumping in between exercises)
1. 30-60 seconds of jumping rope
2. Squats with the bar placed across your shoulder 3 sets of 15 reps
3. 30-60 seconds of jumping rope
4. Deadlifts 3 sets of 15
5. 30-60 seconds of jumping rope
6. Chest press 3 sets of 15
7. 30-60 seconds of jumping rope
8. Dead rows 3 sets of 15
9. 30-60 seconds of jumping rope
10. Biceps curls 3 sets of 15
11. 30-60 seconds of jumping rope
12. Tricep extensions 3 sets of 15
13. 30-60 seconds of jumping rope
14. Abdominal bicycle 3 sets of 15
15. Stretch all muscle groups
- Kristina Slater