Happy Monday! Today’s workout consists of 4 supersets. You want to do each exercise in the superset back to back with little rest for 3 rounds. Take a 1-2 minute break between supersets. The idea is to focus on one area of the body at a time – and burn it out! Keeping a good pace, and keeping your muscles activated and engaged will boost your metabolism and get you lean!
Complete 3 sets of each superset before moving onto the next. Try to only break between supersets. Use a weight that will push you to failure by the end of the 3rd set.
SUPERSET 1: Chest and Back
Bent Over Row (12 reps) – Stand with feet hip-width apart, holding a dumbbell in each hand or a sandbag or barbell in front of your hips in an overhand grip. Hinge forward 90 degrees from hips so that your back is parallel to floor and arms extend down. If you’re using dumbbells or the sandbag, have your palms facing each other. Drive your elbows directly behind you to bring dumbbells by ribs, or the barball/sandbag to your chest. Hold for a count then lower and repeat. Keep your back flat, and stay hinged forward.
Decline Bench Press (12 reps) – Holding a dumbbell in each hand, lie faceup on the floor or a bench 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, palms forward. Lift hips off floor/bench so that your body forms a straight line from knees to shoulders. Maintaining a bridge position, extend arms to press dumbbells toward ceiling. Lower upper arms to start, and repeat keeping hips lifted for all reps. This will not only work your chest, but get your glutes involved as well.
SUPERSET 2: Biceps and Triceps
Preacher Curl (12 reps) – Holding a dumbbell in each hand, sit on chair/bench backward with arms hanging over its back, palms facing up. Curl weights toward shoulders, then lower back to start. Holding your arms against the chair/bench allows you to get a deeper burn from the curl, and prevent you from cheating. If you don’t have a bench or chair to use, you can do this one arm at a time – sit holding a dumbbell in one hand, back of your arm rested over your inner thigh. Make sure your arm is straight – and curl the weight all the way up to your shoulder, keeping the back of your arm against your thigh. (see pic). Do 12 reps then switch arms and do 12 more reps.
Diamond Push-up (12 reps) – Start in pushup position and move palms close together under chest, thumbs and forefingers touching, to form a diamond shape on floor. Start in full pushup position, and lower down to your knees if it is too difficult. The key here is to make sure that your hands are under your chest, so that you isolate the triceps.
SUPERSET 3: Butt and Legs
Quadruped (12 reps/leg) – Start on floor on all fours, knees under hips, palms under shoulders. Keeping right knee bent 90 degrees, lift the right leg until your thigh is parallel to floor. Lower knee toward the floor without touching then repeat. You should be pressing the bottom of your foot to the ceiling. Complete reps then switch legs. This will work your glutes, quads and hamstrings.
One-Legged Calf Squat (12 reps/leg) – Stand on left foot, holding the back of chair for balance if needed, right leg bent behind you. Raise left heel (standing leg) off the floor as high as possible, then bend left knee to lower into a single-leg squat (squat while on your toes). Straighten leg to standing, then lower heel to floor. Complete all reps then switch legs. You should remain on one leg for the entire exercise – only use a chair/wall for balance if you need to. This will work every muscle in your leg from your glutes to your calves!
SUPERSET 4: Abs and Obliques
Criss-Cross (12 reps) – Lie faceup with knees bent and feet flat on floor, with elbows bent out to sides and hands touching behind ears. Crunch up while lifting feet off floor, and rotate your 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. Continue alternating sides, keeping shoulders and legs lifted throughout. To make this harder, crunch all the way up when rotating – making sure you lower between rotations but not all the way to the ground. (pic 2)
Roll-Up (12 reps) – 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. Slowly reverse motion back to start. To make this harder, do the same movement holding a medicine ball, ugi ball or dumbbell overhead with both hands (see pic)