For this workout you will be doing supersets for each body part. Supersets are when you do two exercises back to back without resting in between. Not only are supersets time efficient, getting you in and out of the gym in less time, they also increase lactic acid production which helps boost growth hormone which is a powerful fat loss and muscle building hormone. They can also help to increase muscle fiber activation, which means you can increase the intensity of work on a specific muscle, helping to develop it faster.
You will need a pair of dumbbells for this workout. Be sure to choose a weight that is heavy enough to be challenging, but not too heavy that you can not complete the specified number of repetitions. You may need to use different weight for different body parts.
Beginners should complete two full supersets. Intermediate should complete three full supersets. Advanced should complete four full supersets. You should complete each superset, take a short break and then repeat for the number of sets that matches your fitness level.
1A) Dumbbell chest press 10-12 Reps
1B) Pushup 15-20 Reps
2A) Bent over dumbbell row 10-12 Reps
2B) Bent over reverse flye 10-12 Reps
3A) Stability Ball Squat 10-12 Reps
3B) Backwards Lunge 10-12 Reps each leg
4A) Plank hold for 1 minute
4B) Oblique crunch 10 each side
If you have any questions on how to correctly perform any of the exercises seek the advice of a certified personal trainer. I now offer on-line programs complete with pictures and descriptions of all exercises. Please feel free to contact me with any questions or for a free consultation.
Corinna Maggy is a National Academy of Sports Medicine certified personal trainer and corrective exercise specialist. She can be reached at firstname.lastname@example.org or 605-3549. The information contained within Health Matters is not a substitute for professional medical examination, diagnosis or treatment. Always consult your physician before starting an exercise program or beginning any nutritional regimen.