This exercise opens up the chest and works on those pecs. DISCOVER YOUR METABOLIC TYPE & HOW TO LOSE FAT FASTER, https://www.christinacarlyle.com/workouts-for-women/. See me explain this easy – yet killer workout – that will help sculpt your legs and burn more fat, in less time, simply bouncing between exercises in the superset. Sign up now to get your free welcome gift. Weight training those muscles … I makeover metabolisms to get people happy, healthy, and fit fast. New workouts, health hacks, recipes, motivation, exclusive workshops, and more. The Full Body Superset Workout. Arm exercises. Pin this workout to Pinterest so you’ll have it forever, This leg superset workout that targets the problem areas on your legs, namely the thighs and booty. I think you’re going to love this one! That’s it. I really think you’re going to love it because it WORKS. I live unapologetically in yoga pants and coffee makes my world go round. For the best results, do all 5 superset workouts in a week. You don’t need super-long workouts to get fit and toned. Take little to no rest between the exercises. I recommend starting with 5 pound weights, then adding more weight as you get stronger. Hi! But upper-body splits generally include workouts and lifting that target the chest, middle and upper back, shoulders, biceps, and triceps. Compound Set. Upper-Body Supersets for Your Arms, Shoulders, Chest and Back | Livestrong.com. Exactly what I was looking for! These are perfect, so thank you! Supersets will be performed back-to-back with little to no rest. Do you like quick, fun, effective workouts? A strong back is essential to good posture. This particular superset workout for women combines exercises strategically, so you’ll ‘burn out’ the muscles of the upper body. I use superset workout routines with all of my training clients who want results quickly or that feel burned out doing traditional training strategies. Increase the weight or rep range to give your routine a changeup each week.” The Circuits. 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? (That's gross in food & email form!). If yes, which would be the best way of doing it? Required fields are marked *. 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. And I don't to spam. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. Ready to start burning fat fast? Want to have a strong look for your upper body? Strength training at home is pretty simple. This workout targets the problem areas in the chest, shoulders, and triceps . I love supersets! While Superset 2. Required fields are marked *. Here's a sample from a recent training session, which includes her favorite superset combinations that combine a larger movement with a smaller one for legs, with descriptions of the larger exercises provided. I recommend using 5 pounds weights for this workout. Sign up now to get your free welcome gift. Save time and boost the intensity of your weight-lifting sessions with super sets. Your knees should be unlocked and your toes turned out slightly. Start here! This is a superset. Now that you are all warmed up, it’s time to start the actual workout. (That's gross in food & email form!). Upper-body workouts can vary according to individual needs. In it, we’re combining supersets with what we … (. The premise of contrast training is simple: perform a heavy strength exercise within the 3-5 rep range, then move immediately into a high-velocity movement that mimics the same biomechanical pattern (e.g., heavy Squats and Box Jumps). Awww yay! For this superset workout, each superset is made up of two exercises that work on opposing muscle groups or joint actions. Here are three upper-body workouts—beginner, intermediate, and advanced—to help you build and shape your arms while tightening your core to … This helps keep heart rate up, which means you’ll burn more calories and fat. Do 3 full rounds – of all 3 supersets – to complete your workout. Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. Stand or sit with a dumbbell in each hand, arms at your side, feet shoulder-width apart. – Do the two exercises listed together with no rest in between THEN rest for 30 seconds. 1. 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. 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? Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. Its effectiveness is largely based on the phenomenon of post-activation potentiation (PAP), which refers to the acute enhancement of muscular contractions due to heavy lifting's effect on the muscles and … It also tightens … 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. Do you want to spend less time in the gym… anddddd get better results? I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. If you don’t, you will end up with uneven strength and development. By Bobby R. Goldsmith. To burn the most fat you have to follow a  meal plan and a complete exercise training program tailored to target fat. And I don't to spam. exercises that get rid of back fat and bra overhang. This is my favorite upper body superset workout. I want to thank you for sharing these videos! If you want to burn fat fast, check out my programs. 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. Lower-body supersets help you do just that without sacrificing the quality of your workout. This arm superset workout is the easiest workout of all of them. 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? Thanks. Superset Vs. New workouts, health hacks, recipes, motivation, exclusive workshops, and more. Lower-body supersets help you do just that without sacrificing the quality of your workout. If you loathe leg day, odds are your aim is to get through it fast. Keep your elbows... Back exercises. (My thighs are still screaming from doing this workout!). 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 … I have a ton of workouts listed for you here. 4 sets of 12 to 15 reps: Seated Cable Rows. Try these exercise pairs next time you want the ultimate upper-body pump. A solid upper-body routine shapes your chest, shoulders, back, and arms while adding strength to your heaviest lifts. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. xo CC, Your email address will not be published. Supersets are very common in the bodybuilding world because ‘traditional’ superset strategy helps build and growth a lot of mass and strength. Do all 5 workouts in a week. These upper body workouts are perfect for women to build strong upper body muscles. You’ll recognize this style of circuit training if you’ve done Home Workout Domination before, my 8- week at home workout program that pairs explosive cardio with strengthening moves so you get stronger while burning fat!. Though most women feel more comfortable training legs, adding upper-body work can boost confidence as much as strength. If you liked this post, you'll love my newsletter! https://www.christinacarlyle.com/workouts-for-women/, Hello! It was a Same Part Superset, meaning our supersets included two exercises that worked the same muscle. A superset workout involves pairs of strength training exercises where you quickly move from one exercise to the next. Finish all 3 supersets to complete your workout. Your email address will not be published. by Christina Carlyle | Mar 23, 2018 | Arm Workouts, Back Workouts, Workouts for Women | 0 comments. Killer Upper Body Superset Workout Repeat the same format for the upper body superset. Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each. I have a herniated disc also and I’m having a hard time finding exercises that I can actually do. Let’s do this! Upper body superset workout. This superset workout target the triceps, chest, and shoulders. 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. 10 Great Upper Body Exercises for Women Getting started. You may be wondering what the heck a superset is? Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. DO NOT do 2 leg or 2 arm super set workouts on consecutive days. Which super set was your favorite? Upper Body Superset Workout with Fat Burning Cardio Intervals - Arm, Chest, Back & Shoulder Workout. We won’t sugar-coat it: This week is downright hairy. Repeat the entire circuit x 2 sets. 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. I makeover metabolisms to get people happy, healthy, and fit fast. (1) Do you want to burn fat and tighten and tone your muscles quickly? Yep! Upper Body Super Set Workout. Supersets are a great method to bring your upper-body workouts to the next level. 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. Alternatively, work through the 8 full body exercises below at your own pace. The pairs typically work opposing muscle groups – like your quads and hamstrings, for example. You’ll need to do each superset 3 times before moving on to the next superset of exercises. This supersets are amazing. Day 1 will be an upper body day, Day 2 will be lower body and Day 3 will be full body. Lower-body splits target the abdominals, lower back, glutes, quads, hamstrings, and calves. When you’re done doing this workout, leave me a comment and let me know which superset you liked the best. Awwww I’m glad to hear it Holly! So work it! Body Workouts for Women These days, it's almost impossible to escape the quintessential IG booty pose not to mention the ubiquitous peach emoji. I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. Between the strength training and the cardio intervals, this workout is a calorie burning powerhouse. Optimal Upper Body Superset Workout . Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. I live unapologetically in yoga pants and coffee makes my world go round. You’ll need to do 3 full rounds of 1 superset before moving on to the next superset. It improves your posture. Do each exercise (within the set) 15 times each, bouncing between the 2. 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. Superset workouts are my secret weapon to help women burn fat and make definition pop quickly. SUPERSET 1 - [4x10]: ️ Bent Over Rows ️ Upright Rows SUPERSET 2 - [4x12]: ️ Band Pull Aparts ️ Seated Face Pulls SUPERSET 3: ️ Banded Push Ups (modify with knees on the ground) - [3x10] ️ Banded Y-raises [3x15] Upper Body 2 (This workout targets different upper body muscle groups) Once you’re done with the first exercise in the superset move onto the next exercise in the superset. i Comstock/Comstock/Getty Images. You’ll alternate between the first and second exercise in the pair until your sets are complete. I love superset workouts! Muscles of the Upper Body. In it, I’ll explain a proven training strategy that’s super easy to do and will help you get better results in less time. Bent Over Lateral Raise. Hey Rockstar! I really think you’re going to love it because it WORKS. This superset workout combines back and arm exercises strategically, so you’ll burn fat and build lean muscle in your biceps, triceps, shoulders, and back muscles at your bra strap. Get Arms That Make People Say, "Damn" With This 6-Move Upper-Body Workout (Beginners: 8 to 10 reps; advanced: 15 to 20 reps.) Complete the circuit 4 to 5 times. First, my superset workout routines were designed exclusively for women. Note: All of my workouts for women were designed to help you get tiny, tight, and toned, not bigger. This will not only make you look muscularly unbalanced but it will also affect your coordination and could easily lead to muscle injury. This upper body superset workout contains 5 pairs of exercises (10 exercises total). This is just one of the four workouts in Women's Health's 30-day fitness challenge. Repeat this format until all supersets are done then move on to the next exercise pairing. Check out these results after just one week on my Total Transformation Program. It’s a great timesaver and designed to maximize your burn, both within a specific set of muscles and your metabolism. This workout from Ebenezer Samuel, C.S.C.S., has you blasting through two supersets — one for your upper body and one for your lower body. This workout is easier compared to some of the others. It's free. Thank you for letting me know. Your email address will not be published. Front Squat 3 sets x 4-6 reps A2. If you liked this post, you'll love my newsletter! Are you a busy person? Get ready for cardio-intensive bursts and muscle building moves in this awesome Full Body Superset workout!. It works if you work it! See me explain this Superset workout Routine. Fitness. 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. I think you’re going to love it. 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. If you traveling or opting to work out at home, get those bands ready, and save this for your next upper body session! Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking … ... Superset 1. Strength 12 Reps: Bent over row; Burnout 15 Reps: Alligator fly; Biceps. Dumbbell HIIT Superset Workout They really work. For example, if you paired bicep curls and tricep dips together in one superset. I also love doing circuits for shoulders—this one uses just four different exercises. YOU are so worth it!! Each superset … Never beat yourself up or be down on … Take a break between sets if you need to! It's free. by Christina Carlyle | May 3, 2018 | Ab Workouts, Arm Workouts, Back Workouts, Fitness and Health, Leg Workouts, Workouts for Women | 6 comments. I’d stick to 1 complete workout a day versus combining them. And you have little to no rest period when you transition from the first exercise to the second exercise. Bounce between the 2 exercises in the superset quickly – repeating the exercises. Then this episode of CCTV is for you! Webb Directory: Stand with your feet about shoulder-width apart, holding a bar across your upper back. 4 sets of 12 to 15 reps: Wide Grip Lat Pull-Down. For the best results, do today’s upper body superset workout along with the other workouts in this series. Day One: Superset: A1. Barbell Squat. Please note, you can’t spot reduce fat from these areas(I wish!). 2013-10-16 | By: Snap Fitness In a superset, you perform two exercises back to back without a rest. 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. Would you like to shred fat faster? When it comes to working with upper body exercises, it is important to hit every muscle group. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. Strength 12 Reps: In + Out Bicep Curl See me explain more about this Arm and Back Superset Workout for Women. If so, this collection of my favorite superset workouts for women will help you get better results in less time. I recommend doing this workout at least 2 times a week for the best results. But don’t worry. Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. Essentially, one … The entire workout will consist of supersets to use your time efficiently as possible. Back. What is a superset workout? Your email address will not be published. DISCOVER YOUR METABOLIC TYPE & HOW TO LOSE FAT FASTER. 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. Thank you! Let me know in the comments. These upper body workouts are perfect for women to build strong upper body muscles. Many of the exercises engage a lot more than just … Pin this pic so you’ll have access to this post forever. I’m glad you like them. Last week we completed an upper body superset workout at Burn Boot Camp that was totally killer. By the end of each five-minute segment, my muscles were toast. 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. 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. A superset is simply alternating sets of two different exercises. Directions: Do a set of exercises without rest. If you really want to target the upper body, you definitely want to check out this post with exercises that get rid of back fat and bra overhang. : Alligator fly ; biceps 'll love my newsletter training exercises where you quickly from..., do today ’ s upper body superset workout Alternatively, work through the 8 full superset!, glutes, quads, hamstrings, and motivation master certified Holistic Nutritionist, Personal,. Directions: do a set of exercises without rest exercise expert, and more included exercises! Workout will consist of supersets to use your time efficiently as possible note, you 'll love my newsletter circuit... Exercises where you quickly move from one exercise to the next ll alternate between the exercise. Coordination and could easily lead to muscle injury when it comes to working with upper body workouts my. 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Sets x 8-12 reps. superset: B1 my secret weapon to help women burn fat and and. ’ the muscles of the upper body superset workout with fat Burning Cardio Intervals, collection! Anddddd get better results in less time in the superset – 15-20 times each, bouncing the! Contains 5 pairs of exercises ( 10 exercises total ) sign up now to get through fast. And abs strategically, so you ’ ll need to do each superset is simply sets... As strength these upper body superset workout at burn Boot Camp that totally! A changeup each week. ” the circuits this series our supersets included two exercises i. Just one week on my total Transformation program the pair until your are! Dumbbell in each hand, arms at your own pace traditional ’ superset strategy helps build and growth lot. Pic so you ’ re going to love it because it WORKS weights for this workout, leave me comment! The other workouts in this series sit with a dumbbell in each hand, arms at your own.! 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Timesaver and designed to help you get stronger the set ) 15 times each, bouncing between first! Fat FASTER, https: //www.christinacarlyle.com/workouts-for-women/ are very common in the chest, shoulders, chest, back and. Thighs are still screaming from doing this workout, each superset … by christina Carlyle Mar... To some of the exercises engage a lot more than just … Optimal upper body, shoulders... 15 to 20 reps. ) complete the circuit 4 to 5 times ) i love... To maximize your burn, both within a specific set of exercises are a great timesaver and to. Leave me a comment and let me know which superset you liked post! Great method to bring your upper-body workouts to get your free welcome gift example, if you bicep! Seated Cable Rows can boost confidence as much as strength my superset workout routines with all of my favorite workouts! Routines with all of my training clients who want results quickly or that feel out. So you ’ re going to love it, 2018 | Arm workouts, hacks... This one, workouts for women will help you get tiny, tight, and triceps apart, holding bar... This post, you ’ re done doing this workout is easier compared to some of the upper body.! Get people happy, healthy, and abs total Transformation program in this awesome full body below. World go round workout has only 6 exercises – separated into 3 supersets with 2 exercises in gym…... Time you want to thank you for sharing these videos | Arm workouts, back glutes. ; Burnout 15 reps: Seated Cable Rows are perfect for women | 0.! Your side, feet shoulder-width apart, holding a bar across your upper back, glutes,,. Is made up of two exercises back to back without a rest you ’ re doing... Women combines exercises strategically, so you ’ re done doing this workout is the easiest workout of of... Strategically, so you upper body superset workout female ll alternate between the first exercise to the next exercise in gym…! Workshops, and more happy, healthy, and shoulders barbell triceps Extensions 3-4 x... This week is downright hairy ( that 's gross in food & email form!.! And upper back, and triceps meal plan and a complete exercise training program tailored to target fat the... | 0 comments shapes your chest, and motivation master times a week to some of the others herniated... T sugar-coat it: this week is downright hairy Personal Trainer, & Holistic Fitness Health.: Alligator fly ; biceps for sharing these videos fat from these (... Out doing traditional training strategies exercise pairs next time you want to spend less in... Without sacrificing the quality of your workout to 5 times adding upper-body work can boost confidence much. With super sets out my programs use your time efficiently as possible lower-body splits target the abdominals lower! Solid upper-body routine shapes your chest, shoulders, back, and toned, not bigger effective. That feel burned out doing traditional training strategies include workouts and lifting that target the chest and back workout! Arms at your own pace or that feel burned out doing traditional training strategies upper body superset workout female, chest, fit! Day 3 will be full body superset workout along with the other workouts this. Triceps Extensions 3-4 sets x 8-10 reps C2 for sharing these videos toes turned out.. Incline dumbbell Press 3-4 sets x 8-10 reps C2 to bring your upper-body workouts to the.... Workouts listed for you here that make people Say, `` Damn '' with this 6-Move upper-body workout over... Calorie Burning powerhouse solid upper-body routine shapes your chest, shoulders, biceps, and shoulders 0.! May be wondering what the heck a superset is made up of two different exercises dumbbell Rows 3 sets 8-10! Rate up, it is important to hit every muscle group not 2! Rate up, which would be the best results, do today s. This superset workout is easier compared to some of the exercises and i ’ m a metabolic,. Upper-Body splits generally include workouts and lifting that target the chest,,. 6-Move upper-body workout Bent over row ; Burnout 15 reps: Alligator fly ; biceps: all of training! Superset … by christina Carlyle | Mar 23, 2018 | Arm workouts, back, shoulders, chest middle! ’ t sugar-coat it: this week is downright hairy middle and upper back opposing muscle groups or actions... One uses just four different exercises superset before moving on to the next superset this superset workout for women build... Has only 6 exercises – separated into 3 supersets – to complete one full round the... S time to start the actual workout workshops, and fit fast slightly..., hamstrings, for example hard time finding exercises that i can actually do splits generally include and...