I wish I had the time to just hang out all morning doing weight training and cardio at the gym, but that pesky 'real job' of mine prevents such luxuries. So I make up for my limited time with super sets.
Super sets -- two exercises performed in a row without the typical rest in between -- are the best way to get the most out of a weight training session. Not only do you keep your heart rate up, but by doing two sets in a row of exercises for opposing muscle groups (quads and hams, back and chest, biceps and triceps) you can whip more of your Badasses into shape in one session that doesn't take too long. Fast paced, with fast results.
This evening I am slinking into a hot little strapless black dress for New Year's festivities, so this morning I will be working my biceps and triceps -- with some shoulders squeezed in for added 'oomph.' (Plus my legs are shot from cycling and the road trip I took yesterday to do stadiums and field sprints at the Swamp in Gainesville with my fellow Badasses, Jenn and Kirsten.)
So check out this super set routine that focuses on the arms and shoulders. Do each 'set' 3 times, doing the first exercise, then the second, without resting in between. Then do it two more times. In between each superset, do 50 jumping jacks.
And quit yer whinin'! You know those New Year's Eve drinks are going to have calories you don't need sitting on your Badasses.
Get to work! Use a challenging weight for each of these -- and don't shortchange or underestimate yourselves. You are Badasses. You are strong.
SuperSet 1: 15 reps, close grip bench press (grab a barbell, put hands facing out and slightly shoulder length apart. Lay down on a flat bench. Press up, then down.) 15 reps, preacher bench curls (barbell in hands, hands facing toward you, shoulder length apart. With arms hanging over a bench, curl up.)
Repeat this two more times.
SuperSet 2: 15 reps, skull crushers (holding the barbell, hands facing out and close together. Lay on a flat bench and raise arms straight up. Bend forearms back, toward the skull, feeling the squeeze in your triceps). 15 reps, regular barbell curls (Barbell in hand, hands facing toward you, shoulder length apart. Curl up and down)
Repeat this two more times.
SuperSet 3: 15 reps, triceps pressdowns (Attach a rope to the high pulley. Pull down and squeeze outward, squeezing those triceps). 15 reps incline dumbbell curl (Resting back on an inclined bench, a dumbbell in each hand, do bicep curls.)
Shoulders bonus:
- 3 sets, 15 reps each, shoulder presses using dumbbells with a challenging weight.
- 3 sets, 15 reps each, shoulder raises (dumbbell in each hand, starting with the dumbbells at either side at your hips. Raise them up, arms straught. Don't go higher than shoulder height.
- 3 sets, 15 reps each, shoulder presses.
Coming up: Through the decades iPod music mix
