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The Secret to Quick and Effective Workouts

By May 17, 2017Move, Workouts

All the gains, half the time.

Want to get fit but can’t seem to find the time? Hate spending hours on end in the gym trying to get through a grueling workout? Tired of just wasting your time? Well, you came to the right place because I have a solution: supersets.

Supersets are my secret weapon for ultimate gains and time economy. The idea is to complete two exercises consecutively without rest before continuing on to the next. For example, if you’re working on arms, a good example would be tricep cable pushdowns followed by cable bicep curls. No rest or transition needed.

Performing one exercise directly after another raises your heart rate (a plus for for all of my cardio haters out there), allows one muscle group to rest while another works, and saves you SO MUCH TIME. Believe me. 

Superset Your Way to Success With This Full-Body Workout

There are two main “philosophies” of supersetting: 

1. Perform two exercises that target the same (or paired) muscle groups.

This overloads your muscles and, in effect, forces them to grow. You won’t be able to lift as much weight as you would normally, but this is a great option if you’re trying to hit a single muscle group and still save time. 

For example, if you’re working shoulders, a good superset would be lateral raises followed by front raises. You’re targeting different muscle fibers of the deltoid, yet still pushing the limits of that group since you aren’t resting in between.

2. Choose two unrelated muscle groups and opt for a more full-body type workout.

This allows one group of muscles to rest while the others work, and ensures that you are targeting more muscles in your body. If you can’t get to the gym 5 times a week or are simply aiming to be healthy rather than making measurable gains, full-body workouts are a good place to start. 

I would personally incorporate some more cardio-focused exercises for this category so that you get all the benefits of exercising. An example would be to perform jump squats followed by back rows, or something to that effect.

Now, I realize a lot of this might sound confusing. So, to help get you started, I have a workout for you, complete with videos of the exercises I used.

Use this full-body workout as a starting point or adjust it to fit your needs, whatever works for you!

Full-Body Superset Workout:

Hint-each group of 2 exercises is to be performed together in a superset.

1. Skullcrushers (can be subbed for an overhead tricep press), 3 sets of 10-12 reps
2. Barbell bicep curls, 3 sets of 10-12 reps

1. Renegade row + push-up, 3 sets of 8-10 reps
2. Svend press, 3 sets of 10-12 reps

1. Barbell upright rows, 3 sets of 10-12 reps
2. Barbell front raise, 3 sets of 10-12 reps

1. Walking lunges (weighted if possible), 3 sets of 15 reps
2. Jump squats, 3 sets of as many reps as possible for 30 seconds

1. TRX mountain climbers, 3 sets of 15 reps
2. Plank, 3 sets of one minute

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Author Hannah Chapman

Hannah is a sophomore at Virginia Commonwealth University studying Health Science and English with hopes to become your go-to trainer, dietitian, and wellness expert! When she's not planning her next four meals you can find her at a music festival, a yoga class, or the cutest coffee shop in proximity.

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