SUPERSET WOW

SuperSet WOW

This workout includes several supersets. There are many different ways to use this method in a workout but here it consists of a double hit of exercises to spike the heart rate (= happy heart, cardiovascular health) whilst simultaneously challenging the muscles (= getting stronger). This killer combo will turn you into a lean, mean fat-burning machine faster than you can say, “ssssssmokin’”!

In addition, the routine moves from the ground to being upright several times – if possible, keep working through with minimal break however breathless you may feel (within reason!). Your ability to continue is a clear sign of where your level of fitness currently sits. This is meant to be intense so if you are less experienced/fit & are keen to try it – go for your life but allow for rest breaks & build up the intensity gradually.

 

CIRCUIT:

2-4 sets depending on time & fitness level

LEVEL: cartoon-dumbbell_thumb cartoon-dumbbell_thumbcartoon-dumbbell_thumbcartoon-dumbbell_thumb (Intermediate to advanced : 4/5)

EQUIPMENT:

 

WOW (WORKOUT OF THE WEEK):

1. PUSHUP TO JUMP SQUAT  x 10 

DEMO : https://youtu.be/AxHb-W2UaXM


2. SUPERSET :

a) MEDICINE BALL WOODCHOP (left to right)  x 15

b) MEDICINE BALL ALTERNATING JUMPING JACKS  x 10

c) MEDICINE BALL WOODCHOP (right to left)  x 15

 DEMO : https://youtu.be/q7E299sE0GU


3. SUPERSET :

a) STEP KNEES  x 20

b) LUNGE  x 15

DEMO: https://youtu.be/I4aF8imG5Uw


4. SUPERSET :

a) STEP FOREARM TO FULL PLANK (alternating arms)

b) TRICEP PUSHUPS

DEMO: https://youtu.be/v3kzhjAra0o

 

5. SINGLE LEG HIGH STEP-UP

INTERMEDIATE : bodyweight

DEMO: https://youtu.be/ikoeADj-iqo

ADVANCED : hold a light dumbbell overhead

DEMO: https://youtu.be/r85qTcAAMnY


6. SUPERSET :

a) ROTATING SIDE PLANK  x 20 (10 each side)

b) SIDE PLANK PULSES x 20

DEMO : https://youtu.be/YBISJxlEJHQ


c)
BALANCE DRILL –  toe/hand taps

DEMO :  https://youtu.be/PonF0MTQoXc

 

S  –  T  –  R  –  E  –  T  –  C  –  H

 

Try it, get your breath back and then post your comments!

 

Here’s what you’ll need to reap all the benefits:

Related Posts Plugin for WordPress, Blogger...

Leave a Comment

Your email address will not be published. Required fields are marked *