Upper Body Strength and Cardio Workout - 27 Minute Upper Body Superset Workout



The Superset Plus Cardio Workout

Who doesn't dig spa days and Sunday sleep-ins? But when it comes to fitness, comfort should take a backseat. Women get too complacent with their workouts, says Dixie Stanforth, Ph.D., director of personal training at the University of Texas at Austin. After a while, following the same regimen stalls your progress. The result: Let's just say heads won't turn.
To kick-start a stale routine, you have to force your body past the point in a cardio workout when it wants to say uncle—a point trainers call volitional fatigue, or when you can't do another rep with perfect form. Pushing yourself out of your comfort zone "enhances both muscular strength and endurance, while cranking up your total caloric burn," says strength and conditioning coach Jesse Wright.
This fast-paced routine, created by Stanforth and Wright (both trainers on the Gatorade Training Council), targets every major muscle group with supersets—two back-to-back moves with no rest in between—to spark your metabolism. The short but intense cardio intervals added in between keep your heart racing and help you shed more fat. And the best part is, the plan is plateau-proof: As your body shapes up, you'll be able to do more reps with heavier weights and push yourself harder on the intervals.
Yeah, it might get a little uncomfortable. But trust us, you'll be giving this workout mad props a few months from now, when you're confidently rockin' a tiny two-piece.
The Workout
Do this routine two or three days a week on nonconsecutive days. Starting with superset one, complete as many reps of the first exercise as you can with perfect form in 30 seconds, then immediately do the same with the second move. Repeat this three more times without resting, then go right into the cardio interval, doing the exercise of your choice (treadmill, bike, elliptical, stair stepper). Rest for one to two minutes, then move on to superset two, and continue until you've finished all the supersets and cardio intervals. The key is to choose a weight and pace that exhausts you by the end of the set or interval, while maintaining good form throughout. Stop and rest if you need to, but your goal is to do as many reps as you can within the 30 seconds.

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1. 1a: Dumbbell Lunge To Overhead Press

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Stand with your feet together and hold a dumbbell in each hand just above your shoulders, palms facing in. Step your right foot forward and lower your body until your knees are bent 90 degrees, pressing the weights directly over your shoulders without leaning or bending at the waist. Return the weights to the starting position as you push back to standing. That's one rep.

2. 1b: Split-stance Cable Chop

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Stand to the left of a high cable machine and hold the handle with both hands, arms straight. Step your right foot one to two feet in front of your left, knees slightly bent. Keeping your arms straight and eyes on your hands, pull the handle down and across your body until it's outside your left leg. Slowly return to start. That's one rep. In the next set, repeat on the other side; continue alternating.
Cardio 1
Minutes 1 and 2: Effort level 4 (breathing and speaking comfortably)
Minute 3: Effort level 5 (increased breathing but speaking comfortably)
Minute 4: Effort level 6 (tough to speak in full sentences)

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3. 2a: Underhand-grip Lat Pulldown

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Sit at a lat pulldown station and grab the bar with an underhand grip, hands shoulder-width apart, arms completely straight and torso upright. Keeping your shoulders down and without moving your torso, pull the bar to your chest as you squeeze your shoulder blades together. Pause, then slowly return to the starting position. That's one rep.

4. 2b: Stability-ball Back Extension

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Lie with your hips and chest resting on a stability ball, hands behind your head, elbows out, and feet against a wall or sturdy object. Your back should be slightly rounded. Squeeze your glutes and slowly lift your chest away from the ball until your torso is almost upright. Hold for one or two seconds, then slowly return to the starting position. That's one rep.
Cardio 2
Minutes 1 and 2: Effort level 5 (increased breathing but speaking comfortably)
Minute 3: Effort level 8 (tough to speak more than six words at a time)
Minute 4: Effort level 9 (tough to speak more than two words at a time)

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5. 3a: Stability-ball Hamstring Curl

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Lie faceup with your calves on top of a stability ball, arms by your sides, and palms down. Squeeze your glutes and raise your hips until your body forms a straight line from shoulders to heels. Bend your knees to roll the ball toward you until your feet are flat on the ball. Straighten your legs to roll the ball back, then lower your body to the floor. That's one rep.

6. 3b: Stability-ball Front Bridge

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Place your forearms on a stability ball with your elbows directly under your shoulders. Extend your legs behind you in a pushup position and firmly plant your toes on the floor so that your body forms a straight line from your head to your heels, at a 45-degree angle. Contract your abs and keep your body in a straight line, moving as little as possible. Hold.
Cardio 3
Minutes 1 and 2: Effort level 5 (increased breathing but speaking comfortably)
Minute 3: Effort level 7 (tough to speak in full sentences)
Minute 4: Effort level 8 (tough to speak more than six words at a time)

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7. 4a: Stability-ball Alternating Dumbbell Bench Press

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Grab a dumbbell in each hand and lie on your back on a stability ball with your knees bent and feet flat on the floor. Raise the weights above your chest, palms facing forward. Lower the right dumbbell to the side of your chest, pause, then press the weight back to the starting position as quickly as possible. Repeat on the left side. That's one rep.

8. 4b: Weighted Russian Twist And Press

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Holding a weight plate (or dumbbell), sit on the floor with your knees bent and feet flexed. Keep your back straight and hips facing forward as you twist your torso to the right and touch the weight to the floor next to you. Rotate back to center and press the weight overhead, then lower it and rotate to the left. Reverse the movement to return to start. That's one rep.






Video: Upper Body Superset Workout with Fat Burning Cardio Intervals - Arm, Chest, Back & Shoulder Workout

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Date: 30.11.2018, 17:53 / Views: 92281