HAPPY WORKOUT WEDNESDAY!
Today I wanted to give you a Full-Body-Licious style workout, my favourite type of workout! We will do everything in a superset instead of a circuit, just to change things up a little.
We will start with light weight and high reps and each set we do, we are going to drop the reps and increase the weights. FOCUS on keeping the heart rate high and really pushing yourself. If done this way, there is no need to add cardio after this workout!
Warm UP – grab your dynamic warmup from Curvalicious and perform two exercises on the upper body and two on the lower body.
Otherwise, warm up with some bodyweight squats, arm circles, jumping jack, or skip rope until your core temperature is elevated and your muscles are a little loosened up!
HOW THIS WORKS
In the chart given below, you will see each exercise and it’s superset exercise. You will perform each superset 4 times before moving onto the new superset. Under the reps per set category, you will see the reps descend, this is when you increase the weight.
REST – 40 seconds between each superset and once you catch your breath (60 – 90 seconds) move onto the next combo.
For most of the exercises are left without a weight, machine or cable instruction, such as a preacher curl. You can fill in what machine, cable or weight you would like to use as there are many of you that work from home. You can do dumbbell curls off a stability ball, machine or barbell for instance.
Reps per set
|1. Split squat||Stiff-legged deadlift||20-15-10-8|
|2. Walking lunge||Stability ball (sb) sit-up||20-15-10-8|
|3. Leg raises (abs)||Push-up||20-15-10-8|
|4. Dumbbell chest fly||Rear-delt fly||20-15-10-8|
|5. Bent over row||Lateral raise||20-15-10-8|
|6. Lat pulldown (pullover)||Shoulder press||20-15-10-8|
|7. Triceps dip||Preacher biceps curl||20-15-10-8|
Here is what a pullover looks like instead of a pulldown. We are targeting our lats.
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