Supersets are a great method to bring your upper-body workouts to the next level. Superset workouts are my secret weapon to help women burn fat and make definition pop quickly. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. YOU are so worth it!! Which super set was your favorite? A superset workout involves pairs of strength training exercises where you quickly move from one exercise to the next. Essentially, one … Upper-body workouts can vary according to individual needs. Bounce between the 2 exercises in the superset quickly – repeating the exercises. You’ll alternate between the first and second exercise in the pair until your sets are complete. Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. Stand or sit with a dumbbell in each hand, arms at your side, feet shoulder-width apart. This is just one of the four workouts in Women's Health's 30-day fitness challenge. You may be wondering what the heck a superset is? If you want to burn fat fast, check out my programs. For this superset workout, each superset is made up of two exercises that work on opposing muscle groups or joint actions. Bent Over Lateral Raise. Required fields are marked *. Take little to no rest between the exercises. Here are three upper-body workouts—beginner, intermediate, and advanced—to help you build and shape your arms while tightening your core to … Front Squat 3 sets x 4-6 reps A2. Start here! Between the strength training and the cardio intervals, this workout is a calorie burning powerhouse. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. I have a herniated disc also and I’m having a hard time finding exercises that I can actually do. This supersets are amazing. This workout targets the problem areas in the chest, shoulders, and triceps . Your email address will not be published. I really think you’re going to love it because it WORKS. Supersets will be performed back-to-back with little to no rest. HOW TO DO THESE SUPERSET WORKOUT FOR WOMEN There are 5 Superset Workouts total Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. It works if you work it! Exactly what I was looking for! What is a superset workout? Webb Directory: Stand with your feet about shoulder-width apart, holding a bar across your upper back. But hey, since you’re here I’ll show you how to get rapid results… even if you love food and have a love/hate relationship with exercise like me. That’s it. Superset 2. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. New workouts, health hacks, recipes, motivation, exclusive workshops, and more. I makeover metabolisms to get people happy, healthy, and fit fast. Day One: Superset: A1. 4 sets of 12 to 15 reps: Seated Cable Rows. If I only worked out when I felt like it, I never would… because laughing is my favorite way to burn calories, ya feel me? And I don't to spam. First, my superset workout routines were designed exclusively for women. I recommend using 5 pounds weights for this workout. If yes, which would be the best way of doing it? Get ready for cardio-intensive bursts and muscle building moves in this awesome Full Body Superset workout!. This helps keep heart rate up, which means you’ll burn more calories and fat. i Comstock/Comstock/Getty Images. I use superset workout routines with all of my training clients who want results quickly or that feel burned out doing traditional training strategies. I love supersets! Your email address will not be published. (That's gross in food & email form!). If I only worked out when I felt like it, I never would… because laughing is my favorite way to burn calories, ya feel me? Dumbbell HIIT Superset Workout by Christina Carlyle | May 3, 2018 | Ab Workouts, Arm Workouts, Back Workouts, Fitness and Health, Leg Workouts, Workouts for Women | 6 comments. 4 sets of 12 to 15 reps: Wide Grip Lat Pull-Down. (My thighs are still screaming from doing this workout!). This superset workout target the triceps, chest, and shoulders. (. Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each. Thank you for letting me know. Want to have a strong look for your upper body? They really work. That’s because my superset workouts use lighter weights and body weight exercises which help build tight, toned muscles, and maximum calorie burn, without getting big and bulky. Superset Vs. Ready to start burning fat fast? Sign up now to get your free welcome gift. Increase the weight or rep range to give your routine a changeup each week.” The Circuits. When you’re done doing this workout, leave me a comment and let me know which superset you liked the best. Would you like to shred fat faster? Each superset … Do 3 full rounds – of all 3 supersets – to complete your workout. And I don't to spam. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts. This workout is easier compared to some of the others. I makeover metabolisms to get people happy, healthy, and fit fast. exercises that get rid of back fat and bra overhang. I recommend doing this workout at least 2 times a week for the best results. Killer Upper Body Superset Workout 10 Great Upper Body Exercises for Women Getting started. Body Workouts for Women These days, it's almost impossible to escape the quintessential IG booty pose not to mention the ubiquitous peach emoji. Aside from the initial calorie burn, it’s an opportunity to build lean muscle, and with time and diligence, you can raise your resting metabolism. If so, this collection of my favorite superset workouts for women will help you get better results in less time. Sign up now to get your free welcome gift. Now that you are all warmed up, it’s time to start the actual workout. Check out these results after just one week on my Total Transformation Program. HINT:  When you eat the right way for your type, it's easier to burn fat and feel fabulous, Click here to take the Metabolic Type Quiz to Find Out, Click Here to Burn Fat & Tone up with Quick Workouts for Women, Find the perfect Nutrition or Workout Program that's perfect for you. This arm superset workout is the easiest workout of all of them. But don’t worry. I live unapologetically in yoga pants and coffee makes my world go round. I love superset workouts! You would alternate between the 2 moves until you’ve completed 3 full rounds (of both exercises) before moving on to another superset of 2 different exercises. Why This superset works your heart harder by alternating blood flow between your upper and lower body How Stand in front on a barbell, then squat down and grip it … This is a superset. Do all 5 workouts in a week. Strength training at home is pretty simple. Muscles of the Upper Body. (Beginners: 8 to 10 reps; advanced: 15 to 20 reps.) Complete the circuit 4 to 5 times. Take a break between sets if you need to! Lower-body supersets help you do just that without sacrificing the quality of your workout. See me explain this Superset workout Routine. Upper-Body Supersets for Your Arms, Shoulders, Chest and Back | Livestrong.com. While We won’t sugar-coat it: This week is downright hairy. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Repeat the same format for the upper body superset. The Workout: Upper Body Superset Workout Complete the number of repetitions listed next to each exercise below, 12 repetitions for strength exercises and 15 repetitions for burnout exercises. Strength 12 Reps: In + Out Bicep Curl Your knees should be unlocked and your toes turned out slightly. Upper body superset workout. I think you’re going to love it. Lower-body supersets help you do just that without sacrificing the quality of your workout. Secondly, by using lighter weight you’ll be able to bounce between the 2 exercises within each superset with little to no rest in between the exercises. xo CC, Your email address will not be published. The Full Body Superset Workout. Arm exercises. Do each exercise (within the set) 15 times each, bouncing between the 2. For the best results, do today’s upper body superset workout along with the other workouts in this series. Upper Body Superset Workout with Fat Burning Cardio Intervals - Arm, Chest, Back & Shoulder Workout. By the end of each five-minute segment, my muscles were toast. And you have little to no rest period when you transition from the first exercise to the second exercise. But hey, since you’re here I’ll show you how to get rapid results… even if you love food and have a love/hate relationship with exercise like me. Because of work scheduling right now has been easier for me to commit to 3 days of working out…can we combine a couple of these super sets so we can still do all of them? Your email address will not be published. I have a ton of workouts listed for you here. Then this episode of CCTV is for you! I also love doing circuits for shoulders—this one uses just four different exercises. I really think you’re going to love it because it WORKS. This upper body superset workout contains 5 pairs of exercises (10 exercises total). The entire workout will consist of supersets to use your time efficiently as possible. This exercise opens up the chest and works on those pecs. If you traveling or opting to work out at home, get those bands ready, and save this for your next upper body session! Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. https://www.christinacarlyle.com/workouts-for-women/, Hello! Save time and boost the intensity of your weight-lifting sessions with super sets. Awww yay! Start with the lower body superset, repeating each exercise x3 sets: Set 1: 40 seconds work, 20 seconds rest Set 2: 30 seconds work, 15 seconds rest Set 3: 20 seconds work, 10 seconds rest. DISCOVER YOUR METABOLIC TYPE & HOW TO LOSE FAT FASTER. These are perfect, so thank you! Required fields are marked *. Strength 12 Reps: Bent over row; Burnout 15 Reps: Alligator fly; Biceps. 2013-10-16 | By: Snap Fitness In a superset, you perform two exercises back to back without a rest. Optimal Upper Body Superset Workout . Jennifer Weaver Alternating lower and upper body exercises in a superset style is among the most efficient ways to get in a total-body workout. – Do the two exercises listed together with no rest in between THEN rest for 30 seconds. Back. Though most women feel more comfortable training legs, adding upper-body work can boost confidence as much as strength. Repeat this format until all supersets are done then move on to the next exercise pairing. Note: All of my workouts for women were designed to help you get tiny, tight, and toned, not bigger. I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts. DO NOT do 2 leg or 2 arm super set workouts on consecutive days. Pin this pic so you’ll have access to this post forever. 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