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 xo CC, Your email address will not be published.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