Supersets alternate back and forth between two exercises with no rest in between the exercises. There are many different kinds of supersets and whether you choose to complete a superset that works antagonistic muscles (such as biceps + triceps), upper and lower body muscles or the same muscle two different ways, supersets are a great way to keep yourself moving in the gym and challenge yourself at the same time. (If you’re new to the concept of supersets or just want to learn more, check out this article. Lots of great info!)
Last week we completed an upper body superset workout at Burn Boot Camp that was totally killer. It was a Same Part Superset, meaning our supersets included two exercises that worked the same muscle. By the end of each five-minute segment, my muscles were toast.
Killer Upper Body Superset Workout
The focus during this workout is not speed. It’s all about maintaining good form since it can be easy to sacrifice form when you’re on the fourth consecutive minute of working your triceps. Even though supersets usually forgo rest between exercises, the BBC trainers encouraged us to listen to our bodies and take a short breather if we really needed it. (I had to take a few seconds rest during the triceps superset. It really is a beast!)
I LOVED this workout and left the gym with Jello arms and a serious sense of accomplishment. (It actually reminded me of the way my arms often feel after a BodyPump class which makes sense since BodyPump is all about muscular endurance.) It’s a workout I’m planning to keep on hand for days when I cannot make it out of the house and am looking for an upper body workout I can do while Chase naps that will seriously challenge me. The workout is only 25 minutes, but it’s an intense 25-minutes!
Below you will find picture demos of the exercises:
- Supermans (Hold for 3 sec. at the top!)
Big thanks to Burn Boot Camp for the awesome workout and for letting me share it on the blog with you guys!