Heavy Supersets

Updated: Jul 14

(Compare to May 17)

In-Class

Warm-up:

300 Single Jump Ropes or 150 Double Unders or 3 Minutes of Jump Rope Practice

Leg Swings (Lateral & Frontal)

Down Dog to Runner's Lunge and Lunge Twist

Arm Circles


Main Workout

Complete 3 Rounds of each section. Complete all 3 Rounds of one couplet before moving onto the next. Rest no more than 2:00 after each couplet. And avoid resting between the three movements within the section.*

Biceps:

6-8 BB Biceps Curls AHAP (Strict)

20 Alternating DB Biceps Curls 15/20 (R+L=1)

Max Reps of Pushups

Rest 2:00


Triceps:

6-8 BB Skull Crushers AHAP

20 Resistance Band Triceps Ext M/H

Max Reps of Pushups

Rest 2:00


Shoulders:

6-8 DB Strict Press AHAP

20 Lateral Raise 10/15

Max Reps of Pushups

Rest 2:00

Cool Down:

Resistance Band Chest and Shoulder Stretch

Resistance Band Chest/Shoulder/Triceps Stretch

*If you are new to the workouts (less than 1 month) please complete 1/2 the reps with 1/2 the weight. This exercise format can make all of us too sore if we do too much.

Post weights used and thoughts to comments

At-Home

Complete 3 rounds of one couplet before beginning another. Rest 2:00 after each round. Avoid rest between movements of the same couplet.*

Biceps:

8-10 Slow count DB Biceps Curls Palms Upward 3 counts up/3 counts hold/3 counts down (Strict) 15/20 each

20 Alternating DB Biceps Curls 15/20

Max Reps of Pushups

Rest 2:00

Triceps:

8-10 Slow Count DB Skull Crushers 15/20 - 1 dumbbell - (3 counts down/3 counts hold/3 counts up)

20 Resistance Band Triceps Ext M/H or OH Triceps Extension 15/20

Max Reps of Pushups

Rest 2:00

Shoulders:

8-10 DB Strict Press AHAP

20 Lateral Raise 10/15

Max Reps of Pushups

Rest 2:00

Cool Down:

Resistance Band Chest and Shoulder Stretch

Resistance Band Chest/Shoulder/Triceps Stretch

*If you are new to the workouts (less than 1 month) please complete 1/2 the reps with 1/2 the weight. This exercise format can make all of us too sore if we do too much.

Post weights used, number of pushups per section, and thoughts to comments


#mothersonstrong Lisa and her son each placing 2nd in their Age Group at the Summer Round-Up Triathlon!


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