I’ve got a great, full body workout for you guys today! And you know what it is?
Why? Supersets are designed to cut out downtime between sets, which increases both your metabolism and your heart rate, because the body works harder afterward to recover. This means a greater calorie burn, without the whole sweaty cardio session. Sound good? Check this one out:
Because there are no machines involved in this workout, you can easily perform these moves at home, at work, or anywhere else you have a set of dumbbells. Need to see how the moves are done? See below…
Bent Over Rows – Hinge forward 90 degrees from hips so back is parallel to floor and arms extend down. Drive elbows directly behind you to bring dumbbells by ribs. Lower and repeat.
Decline Bench Press – Remember to maintain bridge position as you extend arms to press dumbbells toward ceiling. Lower upper arms to floor and repeat.
Biceps Preacher Curl (*if you don’t have a stability ball, sit backwards in a standard chair). Curl weights toward shoulders and lower. Repeat.
Tricep Skullcrushers (*if you don’t have a stability ball, you can do overhead tricep extensions instead). Hold one dumbbell between right thumb and pointer finger. Slide left hand under right hand for support. Keep knees hip width apart and hips lifted. Straighten out arms by lifting the weight up. Pause for one second, begin lowering the free weight back to your starting position, and repeat.
Leg Curls with Dumbbells – keep abs tight and lift leg up, maintaining a 90 degree angle. Lower and repeat.
Squat with Dumbbells – remember to keep weight in the heels as you lower and rise back up. To make it easier, hold the dumbbells at your sides.
V-Sit Twists with Dumbbell – Crunch up, lifting feet off floor, and hold dumbbell at chest level. Rotate torso toward right as you bring right knee into chest; simultaneously extend left leg diagonally up at a 45 degree angle. Keeping torso and legs lifted, switch sides and repeat to complete 1 rep.
Roll Ups with Dumbbell – Engage abs, raise arms overhead while holding dumbbell, and slowly lift shoulders and then torso off floor; hinge forward at hips to reach hands to touch toes. Slowly reverse motion back to start. To make it easier, perform the moves without a dumbbell.
Have fun with it! And if you decide to give it a try, let me know what you think!