Superset — Page 5

Superset Pyramid Time Challenge Workout (Week 3) – Bodyweight Exercises

January 16, 2017 by Nicole Leave a Comment

Three Mondays down, two to go! This week’s time challenge took me less time to complete than the previous two, but by no means was it easier. My upper body was so sore the next day from all the burpees.

Superset Pyramid Time Challenge Workout (Week 3) – Bodyweight Exercises

Equipment I Used

Exercise mat

For this workout, you’ll have two exercises that you’ll go through in a pyramid structure. You’ll do 10 reps of each, then 9 reps, then 8, 7 … finishing with 1 rep of each. The goal is to complete the pyramid of reps as fast as you can without sacrificing proper form. In the video, I go over ways to modify the two exercises to make it suitable for all levels. Be sure to warm up beforehand.

Burpees | Start standing. Squat down, bringing your hands to the floor about shoulder width apart. Jump your feet back into a plank and as you do, bend your elbows, lowering your chest to the floor with control. Immediately press back up through plank as you jump your feet forward and then jump up from the squat.

Surrender Squat Jumps | Start in a low squat position with feet hip’s width apart, weight in your heels, low abs engaged, hips back. From here, come to a kneeling position, stepping your right foot back behind you, planting the ball of the foot and knee on the floor and then doing the same with the left. Continuing to lead with the right, return to a low squat position, stepping the right foot forward onto the floor and then the left. From this low squat position, straighten the legs as you drive through the heels to jump up into the air. Land softly, sinking right back into a squat position. That’s one rep. Lead with the opposite foot on the next rep.

WEARING | Heroine Sport leggings c/o Shopbop (sold out in that color but available in blue/green and bright blue // Fabletics tank (FYI they’re currently having a leggings sale where new members get 2 pairs for $24)

Filed Under: Bodyweight, Pyramid, Superset, Video, Workouts

15-Minute Lower Body Resistance Band Loop Superset Workout

October 25, 2016 by Nicole 1 Comment

This whole YouTube thing has been quite the learning experience. I got a wireless mic so that I could stop doing voiceovers (the mic on my digital camera just does NOT cut it), and it’s a huge advancement, but with it has come a whole new set of challenges. It picks my voice up clearly which is great but it also picks up my breathing which, halfway through these workouts, is much like that of Darth Vader. And then there’s the struggle of securely attaching the mic to my clothes without it slipping out or getting in the way. Not sure if this workout video is a step forward or back, but it’s been fun for me to self-learn the video-making process. I appreciate you all bearing with my not-so-professional videos. One day they’ll be kickass and I’ll look back on these first months and laugh … I hope. 😉

15-Minute Lower Body Resistance Band Loop Superset Workout

Equipment I Used:

Interval timer – I used this iPhone app but if you’re looking for a separate timer, the Gymboss MiniMax lets you create multiple-interval workouts
Resistance band loop – I recently bought this set of five loops so that’d I’d have a variety of resistance loads to choose from (only $10) and am using the heaviest option for this workout
Exercise mat
Something to help you balance (chair, wall, table, etc.)

A superset is two exercises performed back-to-back. There are lots of ways to couple moves; today we’re going to pair a high(er) impact move (think big movements and jumping) with a smaller, more controlled pulse or lift. For each superset: Exercise 1 for 30 seconds + Exercise 2 for 30 seconds + Rest for 10 seconds x4. Don’t rest between exercises in the set. Once you finish four rounds of the first superset, move onto the second (rest for 30 seconds in between supersets).

SUPERSET 1

30 seconds each exercise back to back + rest 10 seconds after finishing both moves x4

Squat Jacks | Start in a low squat position with feet wide, band around your thighs above your knees. Staying low in a squat, jump your feet in close together and then jump your feet out wide again to the starting position. Every time your feet jump wide, touch the floor with your hand, alternating hands each time. This just keeps you in check to ensure you’re staying low.
Hip Bridge – alternate between dips and pulses | Each time you come to this move, alternate between a full range hip bridge dip and a bridge hold at the top with a little pulse combo. For the dip: lay on your back, heels under your knees and lift your hips up into a bridge position and then back down to a hover. Actively press out against the band as you do this. Squeeze into the base of your seat as you lift the hips, rather than just arching the low back. For the pulse combo, hold the hip bridge at the top and pulse the knees out wide and then the hips up high, back and forth.

SUPERSET 2

30 seconds each exercise back to back + rest 10 seconds after finishing both moves x4

Side to Side Step with Squat Jump | Start in a low squat and staying low, step to the right three times, do a jump squat, land low and repeat, stepping to the left this time. You want to keep tension on the bungee as you do these so don’t let your knees come together too narrowly.
Standing Angled Leg Lift (alternate legs each round)| Stand facing a chair/bar/wall and place your hands lightly on it for support. Lean forward slightly with your upper body, keeping your core engaged (this is going to help you stay out of your low back and more easily target the glutes). From here, lift your right leg up and back, keeping the leg straight. Rotate your thigh bone outward so that toes angle out. Square your hips so that both hip bones point forward. From here, lift your right leg up and back. This will be a relatively small movement. Make sure your standing knee is soft and not locked out.

SUPERSET 3

30 seconds each exercise back to back + rest 10 seconds after finishing both moves x4

Cowboy Walk (4 up, 4 back) with Squat Jump | Picture how cowboys walk in the old movies, kinda swinging their legs out as they step forward. You’re going to do that staying low in a squat. Walk four steps forward, four steps backwards, and then do a jump squat, landing back down low and starting from the top.
Clamshell (alternate legs each round) | Lay on your side and rest your head on your bottom arm. You want a straight spine so squeeze the core, lifting the waist away from the floor a bit. Bend your knees at about a 45 degree angle and keeping the toes touching, rotate the top knee up and open. Keep your hips stacked one on top of the other as you do this (it’s really easy to roll open–don’t!). This should be a small movement, keeping tension on the resistance band the entire time.

WEARING | leggings c/o Nualime (also love this twisted floral pattern) // Nike tank // adidas sneakers

Let me know if you try this workout! And back to YouTube–who are your favorite YouTubers to follow?? I need suggestions!

Links to outfit details are affiliate. I appreciate your support! 🙂

Filed Under: Butt, Lower Body, Resistance Band, Superset, Video, Workouts

12-Minute Bodyweight Tabata Workout Series: Full Body

June 19, 2016 by Nicole 7 Comments

I hope you guys have enjoyed this bodyweight tabata series! I really wanted to get all five workouts posted by the end of the week and here we are pushing 11PM on Sunday … what can I say, I’ve always worked best under pressure. 😉

12-Minute Bodyweight Tabata Workout Series: Full Body

This workout is made up of three tabata supersets. For each tabata superset, set an interval timer for 8 rounds of 20 seconds of work and 10 seconds of rest. During the work intervals, you’ll alternate between the two exercises. In other words: 20 seconds Exercise 1 / 10 seconds rest / 20 seconds Exercise 2 / 10 seconds rest and so on. Rest as needed between tabata supersets, but try to limit it to 60 seconds if possible.

Tabata Superset 1

Breakdancer Kickthroughs | These are a little tricky to explain in words, so definitely watch the video (fast forward to about the 30-second mark). Start on all-hours, hands and balls of the feet on the floor. From here, you’re going to lift your left hand as you kick your right leg through, twisting your body upright so that you’re now facing up with your right hand and left foot on the ground as a base, your right leg extended out at a hover. Reverse the movement and flip it over to the other side. Continue side to side. I know, that made no sense. Just watch the damn video. 😉

Forearm Plank Hops | Start in a forearm plank (elbows stacked underneath shoulders, core pulled in tight—don’t let your low back sag or your butt stick up in the air). From here, hop your feet in unison to the right, back to center, to the left, and back to center. While you hop, try to hold your body in a straight line, not letting your bum pike up into the air.

Tabata Superset 2

Jump Lunge-Jump Lunge-Jump Squat | Jump lunge, jump lunge, jump squat, jump lunge, jump lunge, jump squat–that’s the pattern for this combo. Start in a lunge position, both knees bent to opposing 90-degree angles. From here, do two jump lunges, switching the front foot each time. Next time you jump, land in a squat position. Do a jump squat. Jump back into your lunge position and start from the top.

Speed Skaters | These are like side-to-side leaping curtsy lunges. Leap to the right, landing on your right foot and bending down to touch the ground by your foot with your left hand as you swoop your left foot behind the right (think of a curtsy). Come up, leaping left and reversing the move. Keep it going quickly, back and forth, trying to never let that back foot come to rest on the ground—keep the weight in the foot you land on.

Tabata Superset 3

Jump Tuck Burpees | This is a traditional burpee with a jump tuck instead of a basic overhead jump. From a standing position, squat down, bringing your hands to the floor. Hop your feet back into a plank position. Quickly hop them back up towards your hands. Do a jump tuck. For the jump tuck: Jump up into the air, using your core to pull your knees up towards your chest. Lower them quickly in time to land. You’ll want to bend your knees, sinking into a squat to prep for the jump, and you’ll land this same way, sinking into a squat to absorb the landing. As you jump up bring your hands in front of your rib cage and try to hit them with your knees.

Marching Plank Push Ups (alternate) | Start in a plank position, wrists stacked under shoulders. Lower onto your right forearm (keep your left hand planted right where it is, bending into that left elbow so that you can lower). As soon as your right forearm hits the ground, push into the left hand to press back up to straight arms in your starting plank position. Try to keep your hips level as you do this marching plank. To achieve that, you’ve got to bend into the stationary arm (don’t keep your left arm straight as you lower onto the right forearm). Isolate one side each round (so in total you’ll do it twice to the right, twice to the left).

This workout clearly kicked my butt: