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 Your email address will not be published.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