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Theres no need to spend extra time on anything.
If you want to try training with supersets, this episode ofTrainer of the Month Clubis for you.
In it, Hughes demos an upper-body superset workout thats easy to squeeze into a busy day.
NASM-certified trainer and creator of the Bodyweight Strength with Anissia on the Sweat app
Once you finished one muscle group, then you might move on to the next.
Take a 20-30 second break between rounds.
Superset #1
Do 12 reps of each movement.
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Military press:This movement is also known as a shoulder press.
Grab your dumbbells and get into a standing position.
Bring the dumbbells up just over your shoulders.
NASM-certified trainer and creator of the Bodyweight Strength with Anissia on the Sweat app
Your palms should be facing forward and your elbows out to the sides.
Engage your core and press the dumbbells up overhead, then bring them back down to your shoulders.
Alternating front raises:Stay standing, and keep your dumbbells in your hands.
Bring your arms down so that they are by your sides with your palms facing in.
Lift one arm straight out in front of you, then return it to your side.
Do the same with the other arm.
(Its kind of like youre serving drinks, Hughes says.)
continue alternating for a total of 12 reps (six on each side).
Superset #2
1.
Dumbbell row:Start standing, holding your dumbbells by your sides, then hinge forward at your hips.
Engage your lats to pull the dumbbells up, then return them to your sides with control.
Superman pull-backs:Set your weights off to the side.
Raise your arms and legs up, like youre flying through the sky.
Be sure to squeeze your glutes to engage your quads.
Your chest should also be slightly lifted off of the ground.
From there, pull your elbows back, keeping your arms nice and wide.
Bring your arms back in front of you.
Superset #3
1.
Alternating bicep curls:Start standing, holding your dumbbells by your sides.
Lift one dumbbell up to your shoulder, keeping your elbows pinched to your sides.
Bring it back down to your side.
Push-ups:Set your dumbbells to the side.
Get into a plank position, with your hands stacked under your shoulders.
Lower your body to the ground, then push yourself back up.
you could modify this by going onto your knees.
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