Tank Top Arms Superset Workout

Okay, first off, what's up with this cold(er) weather in the Northeast?!  It's well into April - we should be outside in jackets, not winter coats!  But I promise that warmer weather is right around the corner (right?).  Tank tops and strapless dresses might not be in your regular wardrobe rotation yet, but that's no excuse not to work that upper body to debut once the temps turn up! 

Today's workout involves a pair of dumbbells and 4 different supersets all focusing on either the back or biceps, with some sneaky shoulder work in there too.  As described below, pick a heavy weight.  No 5-pounders here.  Go big.  Ladies, if you want sleek-yet-muscular arms for the summer, you have to pick up the heavy weights.  Remember, "heavy" is relative, so choose based on your own fitness ability.  Ready to get started?!

Tank Top Arms Superset Workout

What You'll Need: a pair of heavy dumbbells for each exercise.  I suggest using a weight that allows you to do 15 reps of each exercise with moderate difficulty.  You don't want to completely fatigue out on the first set because you'll go through this workout 3 times total, but you do want to feel a good burn after last few reps in the first set. 
What You'll Do: go through all exercises 3 times total for the full workout, moving from one exercise to the next with breaks only between supersets if you need them.

Superset 1: 

15 Regular Push Ups - get into a push up position with a weight under each hand.  Keep your abs engaged and lower your chest to the floor performing 1 push up.  Keep your spine aligned and those hands planted under your shoulders.  Do 15 reps.

15 Lawnmowers (each side) - hold a single dumbbell in your left hand.  Keep your body in a lunge-like position with your left leg straight back behind you and right knee bent.  Rest the right elbow on your right knee, and hold the weight straight down so it's touching the floor.  From here, bring that weight up across your chest, turning your torso slightly to the left as the weight comes up, as if you're starting a lawnmower.  Bring the weight back down to the ground.  That's 1 rep.  Continue for 15 reps on one side, then switch.

Superset 2:

15 Slow-Up Fast-Down Curls - just like they sound, you're doing full bicep curls here, but bring the arms up slowly and down fast.  To help keep a cadence, count out a beat of 4 on the way up, and 2 on the way down.  Be careful when you go down to not just drop your arms as fast as you can.  That movement should still be controlled, and leave a bit of a bend in the elbows at the bottom.  Complete 15 curls.

15 Wide Hammer Curls - stand with a dumbbell end to end in each hand, palms facing away from you, elbows at your sides by your ribs.  From here, curl your arms up laterally, so you're bringing the weights out to the side and up towards your shoulders, keeping your palms facing away from you.  Do 15 curls.

Superset 3:

15 Alternating Push Up Rows - in a plank position with a weight in each hand (or near it), do 1 push up.  At the top of the push up, alternate rows on each arm while your body is in a plank (pull the weight straight up to your armpit).  Go back into another push up, and then another set of rows.  Each push up/2 row combo = 1 rep.  Do 15 reps.

15 Bent Over Rows - grab your dumbbells in a standing position, hinging forward slightly at the waist, keeping your back flat (no curvature either way), knees slightly bent, and arms hanging down straight with palms facing you.  From here, quickly lift the dumbbells so your upper arm is parallel to your body, and your shoulder blades come together.  Do 15 reps quickly.

Superset 4:

15 Fast-Up Slow-Down Curls - these are the reverse of the curls in Superset 2.  Bring them up fast (2-count), and down slow (4-count).  Really concentrate on lowering the weight slowly and keep it controlled.  Do 15 curls.

15 Concentration Curls (each arm) - kneel down in a lunge on your right leg, right elbow resting on your knee, left arm holding a dumbbell with that elbow resting on your right hand.  From here, do 15 biceps curls, concentrating on using only your biceps muscles to move the weight (meaning, no swinging of the arm or jerking your upper body to gain momentum).  Do 15 reps on the left, then switch to the right.

Remember to repeat these supersets 2 more times through for the complete workout!  Stay focused on getting those arms ready to bare this summer!

Outfit Details: Sonar capris & tank - Athleta

Readers: chat with me!  What are some of your favorite upper body exercises using dumbbells?  Do you ever do supersets in your fitness routine?  If so, how do you like them?  If not, do you think you'll incorporate them to improve strength?

Bodyweight Supersets Legs & Glutes Workout

Supersets are a style of strength training where you perform one movement/exercise and immediately move to the next exercise without a break, usually targeting the same muscle group(s) with both exercises.  There are MANY different kinds of superset workouts, but for this one, let's focus on the lower body, particularly your quads and glutes.  This workout is using agonist supersets, so you'll be working the same muscle(s) in both exercises in each pair.  This is a great one to have on hand for when you need a good lower body burn in a quick amount of time.  My favorite part about this workout, though, is it doesn't involve any equipment, so you can do it wherever you find yourself.  Ready?  Let's get started!

Bodyweight Supersets Legs & Glutes Workout

What You'll Need: just a water bottle, a sweat towel, and some floor space.
What You'll Do: except for the very last set, do both exercises in each pair on one leg, then switch to the other leg, then move onto the next set.  For example, in the first superset, you'd do 30 donkey kicks on the right leg, then immediately go into 30 straight leg lifts also on the right leg.  Then you'd repeat that set on the left, and then move onto superset 2.

Superset 1: Glutes & Hamstrings

30 Donkey Kicks - get in an all-fours position (kneeling on hands and knees).  Lift one knee off the ground, keeping your foot flexed. From here, kick that leg back so it is straight and parallel with the floor.  Bring it immediately back in so your knee is close to your chest.  Alternate that pattern quickly for 30 kicks.  Then go straight into...

30 Straight Leg Lifts - keeping the same kneeling all-fours position, straighten the same leg you just kicked and lift it up as high as you can (without arching your back), and bring it back down to the ground.  Keep the lifts going quickly for 30 reps.

- repeat superset 1 on other leg - 

Superset 2: Quads & Glutes

25 Curtsey Lunges - start standing and bring one foot behind and diagonally back behind you (e.g. with your right foot, step back and to the left, like a curtsey).  As you step, make sure you're lunging.  Come back up, but don't let that foot touch the ground.  Instead, bring your knee up to hip level.  Immediately go back down into a curtsey lunge.  Alternate that pattern for 25 reps on one leg.  Then go straight into...

25 Reverse Lunges + Hop - keep the same front leg stationary, and step back into a reverse lunge.  From there, bring that leg back up to hip level and in one fluid motion, add a hop/skip (so your other foot comes off the ground slightly).  Immediately step back into the reverse lunge position, and skip up again.  Alternate that pattern for 25 reps.

- repeat superset 2 on other leg -

Superset 3: Abductors & Adductors

30 Side Plank Leg Lifts - get into a side plank position on your elbow, bottom leg slightly in front. Brace yourself with the top leg and hold a side plank as you lift your bottom leg up as high as you can..  Bring it back down to the floor.  Keep the lifts going for 30 reps.  Then go straight into...

30 Leg Sweeps + Pulse - whatever leg did the lifting in the side plank is the one you're going to sweep.  Start in a seated position, with the "sweeping" leg straight out, other leg bent to your chest, foot on the ground.  Lift the straight leg so it's hovering over the floor, and sweep it out to the side.  Immediately bring it back in.  Alternate sweeps for 30 reps, then keep that leg out to the side and pulse up and down for a count of 30.

- repeat superset 3 on other leg -

Superset 4: Quads & Cardio

1 Minute Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position.  From here, use your glutes and your quads to propel yourself up into the air, swinging your arms down by your sides as you jump.  As you land back down, immediately lower yourself back down into a squat.  Remember, be light on your feet and keep the motion fluid.  Alternate that pattern for 1 minute.    (If you need to, you can decrease the intensity by simply squatting in place without the jumps.)  Then go straight into...

1 Minute Jump Lunges - start in a lunge position, hands either above your head (harder) or at your hips (easier).  Propel yourself into the air, switching legs mid-air and land back down in a lunge position on the opposite leg.  Again, keep things light on the feet here.  Trainer Tip: if your knees need a break, step back into the lunges instead of jumping.

- no need to repeat on other leg here - 

Remember to go through that 2 more times for the full workout today.  Enjoy!

Readers: chat with me!  What are your favorite no equipment exercises to work the legs?  How 'bout the glutes?  Do you incorporate supersets into your workouts regularly?

Medicine Ball Upper Body Superset Workout

Hi everybody!  I hope your weekends were all fantastic!  Today I'm giving you an upper body workout you can do pretty much anywhere as long as you have a medicine ball handy.  In the gym, in your home, at a studio, in a hotel room or park... the list is endless.  It's a chest, shoulders, & triceps superset workout, which means you'll be doing 2 moves back to back working the same muscle group with no rest.

For this workout I used an 8lb ball, but adjust as you need to.  You may find a heavier ball works better for you for some of the moves (like the chest throws).  I definitely recommend using a ball with a sturdy exterior, though, since some of the moves require you to put most of your bodyweight onto the ball.  The one I used has a bit of sand in the bottom to keep it stable, which made it slightly more challenging to roll on the ground, but I found that to be okay and an added bonus to the workout.  Ready to get started?

Medicine Ball Upper Body Superset Workout

What You'll Need: a sturdy medicine ball with some weight to it (I used 8lbs) and a mat
What You'll Do: each exercise lasts 1 minute (or in some cases, 30 seconds each side).  Go through each superset with no rest between exercises, and minimal rest between supersets.  Repeat the whole thing 2 times through for the full workout.

Superset 1: Chest

Raised Push Ups (5 each side) - start in a push up position with the ball under one hand.  Do 5 push ups on that side, then roll the ball over to the other hand and do 5 more push ups.  Keep alternating 5 on each side for 1 minute.  Trainer Tip: you can do these from your knees, too, just remember to keep that spine in a straight line from neck to tailbone.

Chest Throws - lie on your back with your pelvis raised.  Rest the ball on your chest, hands underneath it, elbows out wide, ready to push the ball up into the air.  From here, push the ball straight above you releasing it slightly into the air, then catch it and lower it back down to your chest.  Keep the throws going (with your pelvis raised the whole time) for 1 minute.

Superset 2: Shoulders

Overhead Shoulder Pass - these ones will burn after a while!  Stand with your feet about hip width apart, arms outstretched to shoulder height, holding the ball in one hand.  From here, slowly bring the ball up above your head, pass it to the other hand, and lower it back down on the other side to shoulder height.  Keep passing it up over your head (careful not to drop it!) for 1 minute.

Single Arm Shoulder Press - stay standing with feet hip width apart, this time holding the ball on one side as if holding a serving platter above you.  From here, press the ball up straight overhead.  Lower back down to shoulder height.  Keep the presses going for 30 seconds on one arm before switching to the other.

Superset 3: Triceps

Raised Leg Tricep Dips - having your feet on a unstable surface here adds a little bit more abdominal work to keep you stable.  Start seated with your feet on the medicine ball, knees bent, and hands flat on the floor, finger tips facing your feet.  From here, raise your hips up so your butt is off the floor.  Now bend at the elbow and dip yourself down slightly, then push back up.  Keep the dips going for 1 minute.  Trainer Tip: so often I see people doing "tricep dips" by raising and lowering their pelvis, not bending their arms.  Remember this is a triceps exercise, not a lower body exercise, so the arms are the focus.  Your legs and waist should stay relatively neutral once you raise them off the floor initially; your arms should be doing all the work.

Side-lying Tricep Push Ups - start lying completely down on one side, bottom arm crossed over your chest, and top arm over it with that hand placed on top of the medicine ball. (Note: the ball should be very close to you here.)  Push up with that arm raising your upper body off the floor, trying to get your elbow as straight as you can (mine could be slightly straighter in the picture).  Lower yourself back down to the floor.  Keep the push ups going for 30 seconds on each side.

Superset 4: Combo

Frontal Roll Out with Push Up - start in a push up position on your knees with the ball under one hand.  Roll the ball forward lowering your chest towards the floor, extending your arm straight out.  Roll the ball back up to starting position, and now roll it out to the side to perform a wide-arm push up.  Roll it back in.  Repeat those motions (frontal roll out + lateral roll out with wide arm push up) for 30 seconds on each arm.  Trainer Tip:  these are difficult as is, but if you want to increase the intensity and get some additional abdominal work, do these from your toes.

Superman Passes - these ones are fun - like playing hot potato with the ball.  Lie on your stomach, arms and legs extended out, both raised up off the floor, ball in one hand.  From here, roll the ball back and forth between your arms as quickly as you can, keeping your feet and chest elevated the entire time.  Keep rolling back and forth for 1 minute.  Trainer Tip: try to work more of your shoulders when moving the ball by keeping your arms straight, rather than bending at the elbow to push it across.

Repeat that whole series once more (2 times through total) for the full superset workout.  Now for some exciting news...

LOVE THE LEGGINGS IN THIS POST? GET $10 OFF GTS CLOTHING ORDERS WITH CODE: INFITINHEALTH

I'm excited to be partnering with a local athletic wear company here in upstate New York, Greater Than Sports.  GTS is based in Saratoga Springs, where they make all of their athletic apparel in-house.  The Apex Leggings I'm wearing in this workout are by far their most popular style, and I have to say, I'm in love with them too!  The mesh detail around the thigh is perfect for a little flair of fashion, yet subtle so you're not showing off too much skin.  The fabric is comfortable and perfectly stretchy for a high intensity workout (not to mention sweat-wicking).  They come in a few other colors too if black isn't your thing: red, a gorgeous teal green, and gray.  That said, my favorite part about them has to be that they're made in the US (and local to upstate New Yorkers!).

The leggings are certainly affordable given that they're domestically made ($80), but I'm excited to offer blog readers a $10 discount on your order using code infitinhealth!  You can visit GTS Clothing at their website here, and also follow them on Instagram for some amazing styling ideas!  (I'm eyeing the Burgundy Pinnacle Pant next...)

Readers: chat with me!  Do you like using medicine balls during your workouts?  What's your favorite exercise to do with them?  Do you like the mesh trend in leggings recently?  Have you heard of GTS Clothing?  Will you check them out?

Disclosure: I was not compensated to write this post, however I was kindly given a discount on my clothing purchase in exchange for a review.  All opinions and this workout are my own.