Superset: A superset is one set of an exercise followed IMMEDIATELY by the set of the following exercise. By using supersets, you do a routine that is high intensity and models Circuit Training.
You will not take a break until the entire superset is finished. For example:
Superset One:
3x10 Bicep Curls
3x10 Kickbacks
3x10 OH Extensions
First, complete 10 Bicep Curls, IMMEDIATELY followed by 10 Kickbacks, IMMEDIATELY followed by 10 OH Extensions. At this point rest for 30-60 seconds.
If your schedule calls for Active Rest, complete 30-60 seconds of cardio and then jump right into set two. Your entire Superset would look like the following:
Superset One:
10 Bicep Curls
10 Kickbacks
10 OH Extensions
30-60 seconds of rest or ACTIVE REST
10 Bicep Curls
10 Kickbacks
10 OH Extensions
30-60 seconds of rest or ACTIVE REST
10 Bicep Curls
10 Kickbacks
10 OH Extensions
30-60 seconds of rest or ACTIVE REST - set up next Superset equipment
Superset Two:
Do your next set of assigned exercises...
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Failure: Working to failure means you will do enough reps to exhaust the muscle. You will stop when you can't do anymore. The muscle should "stick" or not be able to complete the last rep.
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What is the right amount of weight to use?
Your goal is to feel your muscles either burn or get really tired by the the last or second to last rep of your set. If you do not feel the muscles fatiguing, you need to move up in weight by two to five pounds or 10%. Don't be afraid to use different pounds for different exercises. Start with a heavy weight and if you can't make it through the set, grab a lighter pair to finish out your set.
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Reps and Sets: Exericese are divided into sets and reps. For example: 3x10 lunges means 3 sets of 10 repetitions of lunges. You will do 10 "repetitions" of lunges 3 times.
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What is the purpose of Spiderwalks and Bearcrawls? Spiderwalks and Bearcrawls do feel incredibly strange. That's because as we get older we don't play anymore and challenge our bodies to move in different ways. Exercises like this are considered a body weight compound exercise. Compound Exercises simply means working more than one muscle group at a time. The focus of the BC is your chest, but you are also working your shoulders, arms, back, and hamstrings a lot. It also engages your Core muscle group to keep you balanced and moving. As you go along you get faster and stronger. Throughout your day you'll notice that you are more balanced, you can bend in new ways, stretch a little, further, etc.
The SW works your biceps and triceps primarily depending on the direction you are crawling. You'll also work out your back and glutes as you make your way across the floor.
These exercises challenge you in ways a machine can't, you work tiny muscles that are forgotten, you do double duty on your workouts, and they kick in that cardio portion so that your workouts are burning up that fat!