Just a reminder that this is our new feature called Workout I Did. Read them all and feel the workout love here!
Each month I meet with Nicole the trainer at my gym and we take my measurements and all that jazz to see how my workouts are coming along. This last time I plateaued, so my fiance (the trainer) decided to shake things up a bit to get my body back to making muscle like a pro. Sometimes you just have to add some zings, you know? The logical choice was introducing my body to the world of supersets. I had never heard of the darn stuff, but apparently supersets are great for muscle building.
What are supersets, you ask? Supersets are two exercises performed back to back that target opposing muscle groups (i.e. biceps then triceps…pushing and pulling). The key to supersetting, though is not resting in between the two moves, which makes for one big, say it with us now…superset! Supersets increase lactic acid production (never thought I’d want to increase that!). Plus, they’re time efficient. You’ll develop muscle more quickly, which is always a plus in my book!
Two-mile run—with intervals: For this run, I try my hardest to do 15 minutes of intervals, meaning I will run as fast as I can for one minute then come down to a jog for the next minute; repeating this until the 15 minutes are up. It is hard. Your legs will burn like fiya but according to Nicole, it kicks your metabolism up a couple notches.
Stretch: I do a round of stretches that hit all the main areas of my body, making sure to do each twice. Mark is a firm believer in stretching twice.
Superset 1: Two sets of 15 each, no rest between moves
Pull-up row with bar
Superset 2: Four sets of 10 to 12, no rest between moves
Chest press on bench
Lat Pulldown Machine
Incline chest press with dumbbells
Superset 3: Four sets of 10 to 12, no rest between moves
Back row Machine
Bicep curls standing on a Bosu
This one’s definitely a doozy! I am more sore than I care to share, but hopefully that time pays off in the form of awesomesauce arm muscles!
Have you ever tried supersets? —Tish