Welcome to my third workout swap with Kris O’Connor. See my notes about this workout, including superset tips. See Kris’ workout for me here. And if you’re interested in how I did with Kris’ workout, check out my recap! Remember, you can easily print this workout by using the Print button below.
Do five minutes of moderate cardiovascular exercise using arms to warm up your muscles.
Overall Body Conditioning Move
The one-armed dumbbell snatch is lots of fun and tough too. Do it first to continue warming up your whole body – 8-10 reps for three sets. I do this a little slower and without a squat. Good form is important!
Superset Chest and Back
- Dumbbell Chest Presses with Pull ups. Bring dumbbells and an exercise ball to an assisted pull up machine (or if there’s a bench nearby, use that). Remember, do these supersets back-to-back with no rest! Rest for 60 seconds only after the last set.
- Push ups (feet elevated) with One-arm Dumbbell Row. Find a flat bench and dumbbells for these moves.
Ramping Up Shoulders
Just changing the equipment you use can be enough to shock your muscles into growth. Instead of the same old dumbbell/barbell routine, these exercises use a cable station or FreeMotion machine. (If you don’t have access to that equipment, feel free to use dumbbells.) You may want to use lighter weight than normal. Note: Do these exercises as straight sets, not supersets.
For each of these, do three sets of 8-10 reps each. Rest 60 seconds between each set. These are not supersets.
Tip: To ramp up your shoulders even more, add standing or seated Lateral Raises.
Killing it with Arms
Have fun with these opposing muscle supersets for biceps and triceps.
- Bicep Curls with Lying Triceps Extensions. Find a bench and a barbell (you may need a different resistance for each exercise). Perform the curls followed by the lying triceps extensions for 8-10 reps. With no rest, repeat two more times.
- Hammer Curls with Overhead Extensions. Grab some dumbbells (you may need to a different weight for each exercise). Perform the curls followed by the extensions for 8-10 reps. With no rest, repeat two more times.
Trying Something New
These supersets are also for opposing muscle groups: quads and hamstrings. Watch the demos to estimate what size dumbbells to use.
- Leg Presses with Hacksaw Squats. Find a leg press machine and some dumbbells. Do 8-10 reps of leg presses followed immediately by 8-10 hacksaw squats. Repeat two more times without rest. After the third set, rest for 60-90 seconds before moving on to the next exercise.
- Standing Hamstring Curls with Squats with Calf Raises. The hamstring curl targets glute-hamstring tie-in for a lovely butt lift and the squats with calf raises targets quads and calves. The video for the squats shows no weights, but hold dumbbells instead and keep your arms by your sides.
Crazy Abs Burn with Giant Sets
I love working my abs as long as it’s challenging. I need a lot of variety and I need a few weights in there too. To amp it up, do these exercises in giant sets – one set equals 9-10 reps of three successive exercises (no rest). After the third exercise, rest for a minute, then repeat for two more sets.
I like to do the following three exercises on a bench but you can also do them on a mat. Do 8-10 reps for each exercise with no rest. Rest for 60 seconds only after the third exercise.
- Reverse Crunch
- Knee Tuck It’s called a reverse crunch in the video – ignore that. These are also called kickouts. Use a medicine ball between your legs for added challenge!
- Hip Roll
Do the following three exercises in a row with no rest. All you need is a mat.
For more challenges with abs, check out my hot abs post.
You’re DONE! Don’t forget to gently stretch your entire body. Immediately afterwards, have some quick carbohydrates and protein. Then eat a full meal soon. Good job!!