Fitness Hacks to Transform Your Body
Fitness Hacks to Transform Your Body – Superset, Superset, Superset One of my absolute favorite techniques!
A superset is simply doing two exercises back-to-back without rest between them.
You can do supersets using different exercises for the same body part (ex. Incline dumbbell curls and standing barbell curls), for opposing body parts (like back and chest) or for completely different body parts like squats and shoulder presses).
Supersets allow you to do more work in less time, jacking up the intensity and quality of your workouts. And they are great if you don’t have enough time to get in your full workout.
Here’s a sample:
1A. Deadlifts 5 x 5 (five sets of five reps each)
2A. Dumbbell Bench Press 5 x 5
Rest 1 to 2 minutes after each superset
For A Smaller Waist, Train Your Shoulders
It’s all about proportion. If you want to make your waist appear slimmer, work your shoulders (and your hips/glutes). This will give you that hourglass appearance. And guys, wider shoulders don’t get hidden under clothes in winter like your upper arms do.
Ladies, well developed shoulders and upper back look awesome in a sleeveless dress!
Include HRA’s In Your Workout to Boost Your Metabolism and Burn More Fat
These go by different names, dynamic interrupts, dynamic finishers, metabolic accelerators, metabolic scorchers, Heart Rate Accelerators. These are exercises you throw into the middle of your workouts, or at the end, to boost your heart rate (metabolism).
For example, you might be doing circuits or supersets like this:
1A. Dumbbell Bench Press
1B. Barbell Bent Over Row
1C. Dumbbell Squat
After 3 circuits you go to your HSA. Some examples of an HSA
Jump Rope – 2 minutes
Jumping Jacks – 100
Squat Thrusts – 25 reps or 45 seconds
You would only do one of those, not all three.
Sometimes your dynamic interrupt could be two exercises like:
Push Ups – AMRAP
Sit Ups – 25
Then you would hit your next circuit, like this one:
2A. Dumbbell Standing Press
2B. Dumbbell Romanian Deadlift
2C. Dumbbell Alternate Forward Lunges
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