supersets-related stories
Tone Up With Portable Supersets
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| Photo: Global Fitness Media Sample by Rance Costa, Flickr |
Supersets are calorie-burning, back-to-back moves without any breaks in between, so have that water bottle handy. Aim for three to four rounds of each superset (10 minutes or less), then take a welcome 60-second rest between rounds. Here are the first three superset moves comprising a five-superset workout:
Superset 1: Planks -- aka a modified push-up. Holding this position for more than 30 seconds delivers a real burn. Still too easy? Raise your right arm and left leg for two seconds, return to standard pose, then switch. Repeat sequence for a full 60 seconds.
Superset 2A: Reverse Lunges -- Complete 10 alternating reverse lunges per leg. Repeat for approximately 10 minutes, but take it easy if you're new to lunges. Remember, you can rest before hitting this next beautiful move.
Superset 2B: Side Planks -- Say hello to your core with alternating side planks held for 30 seconds each side. Don't forget you're trying for three to four rounds of each superset. Side planks look pretty, but guaranteed it's a tired pretty. Then finish out with Superset 3A: Hip-Thigh Extensions and 3B: T-Push-Ups.
Don't miss Superset moves 6-10 for a new shake at a total-body, killer workout. Makes you wish you could go halfsies with a friend on that gym membership, then superset the rest of your workouts at home.
Superset Your Lunchtime Workout
I can't stand working out early in the morning, mid-day is my strongest hour. But for nine-to-fivers in a recession economy, a productive, one-hour lunch workout may not be work-PC.For 10 years in the advertising biz, I had no problem, the corporate gym was across the street. Better yet, I worked in an industry that was distancing itself from a shadier past -- the three-hour martini lunch. You felt like a star pushing that hour to 90 minutes at the gym -- not only did you return in half the time, you were sober, too.
But for those with stricter lunch schedules, Julie's Health Club offers 10 ways to fit in a lunchtime workout -- here are my favorites:
- Pack your gym bag the night before -- a simple, effective strategy.
- Skip the shower -- take a quickie sponge bath, slap on deodorant and mist a little Evian on your face. This might work for an easier workout.
- No reading on cardio machines -- you'll work out harder and burn more calories in less time.
- Supersets -- No rests between sets, just switch to an exercise that works opposing muscles (e.g., biceps with triceps).
Start fitting in that sweat-filled lunch, just watch the cubicle crumbs -- you have to eat at some point.
Plateau busting for seasoned lifters
Diet & Weight Loss, Fitness, Men's Health
Stuck in a rut with your resistance training workout? Feel like you've stopped seeing results? If so, you, my friend, have reached a plateau in your progress.
How do you break through this sticking point? Good question. Fortunately, I have a few good answers for you.
While it's not always necessary to make major change to your workout to bust through a plateau, you must make change of some kind. Otherwise, your body will continue to maintain your current level of fitness but never go much further than that.
The tricky part is, the more experienced a lifter you are, the more dramatic the change you make usually has to be. While altering rep counts, increasing or decreasing the speed of lifts, or reducing rest time in between sets may work for some people, it may not be enough of a change for people who've been pumping iron for several months or years.
But, not to worry. I told you I have some good answers, right? True to my word, if you're having trouble breaking through your fitness plateau, you may want to try the following techniques:
Partial Reps. Rather than performing the entire motion of an exercise, stop at around the halfway point. This will allow you to complete more reps and/or lift more weight than usual, confusing your muscles in the process.
Supersets/Compound Sets. Perform two sets consecutively (each for a different muscle group for Supersets, or both for the same muscle group for Compound sets) without taking a break in between.
Eva Longoria's wedding workout
If you're planning a wedding (or just want to get ultra-fit) and want to know what workouts Eva did to look her best, you're in luck -- 'Access Hollywood' has the scoop on Eva's bridal boot camp workout. The secret? Super sets -- meaning she upped the reps to 20 per set. To see the workout, click here.
What did you do to get ready for your big day?
