Please note, you can’t spot reduce fat from these areas(I wish!). Barbell Squat. I live unapologetically in yoga pants and coffee makes my world go round. This upper body superset workout contains 5 pairs of exercises (10 exercises total). Thank you! Required fields are marked *. Exactly what I was looking for! 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. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. 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. Killer Upper Body Superset Workout Each superset … Though most women feel more comfortable training legs, adding upper-body work can boost confidence as much as strength. Sign up now to get your free welcome gift. Lower-body supersets help you do just that without sacrificing the quality of your workout. Fitness. I want to thank you for sharing these videos! You don’t need super-long workouts to get fit and toned. If you want to burn fat fast, check out my programs. Day 1 will be an upper body day, Day 2 will be lower body and Day 3 will be full body. Hey Rockstar! If you traveling or opting to work out at home, get those bands ready, and save this for your next upper body session! I love superset workouts! I think you’re going to love it. 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 think you’re going to love this one! 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!. Try these exercise pairs next time you want the ultimate upper-body pump. Upper Body 2 (This workout targets different upper body muscle groups) exercises that get rid of back fat and bra overhang. 10 Great Upper Body Exercises for Women Getting started. 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? 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. Upper-body workouts can vary according to individual needs. A superset is simply alternating sets of two different exercises. When you’re done doing this workout, leave me a comment and let me know which superset you liked the best. Your knees should be unlocked and your toes turned out slightly. 4 sets of 12 to 15 reps: Seated Cable Rows. See me explain this Superset workout Routine. Upper-Body Supersets for Your Arms, Shoulders, Chest and Back | Livestrong.com. This particular superset workout for women combines exercises strategically, so you’ll ‘burn out’ the muscles of the upper body. Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. Check out these results after just one week on my Total Transformation Program. Last week we completed an upper body superset workout at Burn Boot Camp that was totally killer. Do you want to burn fat and tighten and tone your muscles quickly? DISCOVER YOUR METABOLIC TYPE & HOW TO LOSE FAT FASTER. i Comstock/Comstock/Getty Images. Take a break between sets if you need to! In it, we’re combining supersets with what we … (That's gross in food & email form!). To burn the most fat you have to follow a  meal plan and a complete exercise training program tailored to target fat. Optimal Upper Body Superset Workout . Strength 12 Reps: In + Out Bicep Curl Do 3 full rounds – of all 3 supersets – to complete your workout. I recommend starting with 5 pound weights, then adding more weight as you get stronger. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. You may be wondering what the heck a superset is? 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? I’d stick to 1 complete workout a day versus combining them. Ready to start burning fat fast? I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. I live unapologetically in yoga pants and coffee makes my world go round. 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. Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. I’m glad you like them. Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each. Do each exercise (within the set) 15 times each, bouncing between the 2. I use superset workout routines with all of my training clients who want results quickly or that feel burned out doing traditional training strategies. Now that you are all warmed up, it’s time to start the actual workout. If you liked this post, you'll love my newsletter! Never beat yourself up or be down on … Note: All of my workouts for women were designed to help you get tiny, tight, and toned, not bigger. Dumbbell HIIT Superset Workout You’ll alternate between the first and second exercise in the pair until your sets are complete. While This superset workout target the triceps, chest, and shoulders. I makeover metabolisms to get people happy, healthy, and fit fast. Bounce between the 2 exercises in the superset quickly – repeating the exercises. ... Superset 1. If yes, which would be the best way of doing it? 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. Upper Body Superset Workout with Fat Burning Cardio Intervals - Arm, Chest, Back & Shoulder 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. Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking … Let’s do this! Your email address will not be published. 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. By Bobby R. Goldsmith. Superset Vs. New workouts, health hacks, recipes, motivation, exclusive workshops, and more. These upper body workouts are perfect for women to build strong upper body muscles. 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. YOU are so worth it!! Do you like quick, fun, effective workouts? Stand or sit with a dumbbell in each hand, arms at your side, feet shoulder-width apart. (1) That’s it. Many of the exercises engage a lot more than just … They really work. Supersets are a great method to bring your upper-body workouts to the next level. Pin this pic so you’ll have access to this post forever. For this superset workout, each superset is made up of two exercises that work on opposing muscle groups or joint actions. It also tightens … 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. Sign up now to get your free welcome gift. 4 sets of 12 to 15 reps: Wide Grip Lat Pull-Down. Hi! One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. This is my favorite upper body superset workout. This exercise opens up the chest and works on those pecs. Repeat the entire circuit x 2 sets. Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. This is just one of the four workouts in Women's Health's 30-day fitness challenge. Get Arms That Make People Say, "Damn" With This 6-Move Upper-Body Workout Do you want to spend less time in the gym… anddddd get better results? The entire workout will consist of supersets to use your time efficiently as possible. 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). Save time and boost the intensity of your weight-lifting sessions with super sets. Want to have a strong look for your upper body? It improves your posture. So work it! Strength 12 Reps: Bent over row; Burnout 15 Reps: Alligator fly; Biceps. This arm superset workout is the easiest workout of all of them. Thanks. 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. First, my superset workout routines were designed exclusively for women. 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 … 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. Upper Body Super Set Workout. This workout targets the problem areas in the chest, shoulders, and triceps . It was a Same Part Superset, meaning our supersets included two exercises that worked the same muscle. This helps keep heart rate up, which means you’ll burn more calories and fat. 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] You’ll need to do each superset 3 times before moving on to the next superset of exercises. 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. 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. Your email address will not be published. These upper body workouts are perfect for women to build strong upper body muscles. Back. For the best results, do all 5 superset workouts in a week. Directions: Do a set of exercises without rest. It's free. Front Squat 3 sets x 4-6 reps A2. – Do the two exercises listed together with no rest in between THEN rest for 30 seconds. Compound Set. If you don’t, you will end up with uneven strength and development. A superset workout involves pairs of strength training exercises where you quickly move from one exercise to the next. Take little to no rest between the exercises. (Beginners: 8 to 10 reps; advanced: 15 to 20 reps.) Complete the circuit 4 to 5 times. I really think you’re going to love it because it WORKS. Body Workouts for Women These days, it's almost impossible to escape the quintessential IG booty pose not to mention the ubiquitous peach emoji. The pairs typically work opposing muscle groups – like your quads and hamstrings, for example. This supersets are amazing. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. The Full Body Superset Workout. Alternatively, work through the 8 full body exercises below at your own pace. Awww yay! https://www.christinacarlyle.com/workouts-for-women/, Hello! If you liked this post, you'll love my newsletter! And you have little to no rest period when you transition from the first exercise to the second exercise. by Christina Carlyle | May 3, 2018 | Ab Workouts, Arm Workouts, Back Workouts, Fitness and Health, Leg Workouts, Workouts for Women | 6 comments. This is a superset. I makeover metabolisms to get people happy, healthy, and fit fast. DISCOVER YOUR METABOLIC TYPE & HOW TO LOSE FAT FASTER, https://www.christinacarlyle.com/workouts-for-women/. Keep your elbows... Back exercises. A strong back is essential to good posture. Awwww I’m glad to hear it Holly! Finish all 3 supersets to complete your workout. If so, this collection of my favorite superset workouts for women will help you get better results in less time. by Christina Carlyle | Mar 23, 2018 | Arm Workouts, Back Workouts, Workouts for Women | 0 comments. You’ll need to do 3 full rounds of 1 superset before moving on to the next superset. Your email address will not be published. I really think you’re going to love it because it WORKS. 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. And I don't to spam. Muscles of the Upper Body. Let me know in the comments. 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 … Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. When it comes to working with upper body exercises, it is important to hit every muscle group. We won’t sugar-coat it: This week is downright hairy. Webb Directory: Stand with your feet about shoulder-width apart, holding a bar across your upper back. Which super set was your favorite? I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. Essentially, one … xo CC, Your email address will not be published. Results after just one week on my total Transformation program intensity of your.. Exercise – within the set in this awesome full body working with upper body workouts are perfect women! Wish! ) the set it: this week is downright hairy you to! Use superset workout for women to build strong upper body day, are... Set ) 15 times each – to complete one full round of the body... Lot of mass and strength rounds of 1 superset before moving on to the level... Your arms, shoulders, biceps, and toned back to back without a rest take break! Or joint actions were designed exclusively for women combines exercises strategically, so you ll! 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