Superset workouts are the in thing. The best part of these workouts is that they are short and definitely not sweet. They work on the core muscles of the body and bust fat like none other. It includes super sets that are done without any break. So it is not for delicate darlings. But you have to make sure that you do some warm up before these and move up the ladder of supersets, only when you feel you are ready. It is going to hurt but it sure is effective in busting that fat and helping you tone up in no time. In all of the below-mentioned exercises, you have to do any 2 supersets of your choice. So you can combine any two exercises, do the required sets without breaks and then take a 30-second break. Then move on to other sets. But make sure that all required set numbers are completed.
This is the day that you are going to work on the back and the chest muscles. So for this, you have to make sure that you are doing the routine without almost any break in between. Over here you can start off by doing one set of the Decline bench press with incline bench press. 2 sets each with 10 reps. Here are the exercises that should be done-
Decline Bench Press (4 SETS with 3 Reps each)
Laying down on a bench, then lift weights using dumbbells or weights. Here the bench will be in a decline position so that the pressure is felt on the lower body.
Incline Bench Press (4 SETS with 3 Reps each)
Laying down on a bench, then lift weights using dumbbells or weights. Just incline the bench for making the process more intense.
Push-ups or Flat Bench Press (4 SETS with 3 Reps each)
For push ups you need to lay down on the floor, with arms on the side and palms facing the ground, near the chest. Now raise your upper body slowly so that you are parallel to the floor. Then go down all the way. Keep doing this
Abs are the focus on Tuesday. So here there are four sets of exercises, where again any 2 sets should be done consecutively.
Planks (4 SETS with 3 Reps each)
For planks, you need to lay down on the floor, with arms on the side and palms facing the ground, near the chest. Now raise your upper body slowly so that you are parallel to the floor. Hold this position for 30 seconds. Then go down all the way and repeat again.
Leg Rises With Dumbbells (4 SETS with 10 Reps each)
For this lie down on the floor on your back. Keep arms above the head, with dumbbells in them. Now raise both hands and legs at the same. Make sure that your you inhale as you go down and exhale as you come up.
Russian Twists (4 SETS with 10 Reps each)
Sit on your butts with knees folded. Now with a heavy plate turn towards the right and feel the twist. Repeat with other side. Keep doing at least 10 times.
Hanging Knee Raises (4 SETS with 5 Reps each)
Hang from a gym rod and then raise both knees together. The pressure will work on both the hands and the abs at the same time.
On Wednesday work the arms and the triceps along with biceps.
Arm Curls (4 SETS with 10 Reps each)
Stand with feet together and dumbells in each hand. Now slowly bring the right hand towards your right shoulder. Repeat with other hand. You can also work both hands together.
Lateral Raises (4 SETS with 5 Reps each)
Stand with feet shoulder-width apart, dumbbells in each hand. Now breathe in and extend both hands outwards till they are parallel to the floor.
Kick Back Curls (4 SETS with 10 Reps each)
Stand with feet together and dumbells in each hand. Now slowly bring the right hand towards your right shoulder and kick right leg back. Repeat with left leg.
Standing Raises (4 SETS with 10 Reps each)
With legs together, hold dumbbell in each hand. Now the fists should be facing towards the floor. Raise your in front on you so that you feel the pressure on the forearms.
Work on the legs on Thursday so that your hips, thighs and calves are targeted.
Deep Squats (4 SETS with 10 Reps each)
Hold dumbbells on both your sides and elbows bent. Slowly go down into a deep squat. Make sure that your feet don’t cross the toes. Go as low as possible.
Lunge Squats (4 SETS with 10 Reps each)
Stand with feet together and a dumbbell in each hand. Raise both hands up as you bring right leg forward and left leg back. Bend right leg from the knee and go into deep lunge. Then repeat with other leg.
Standing Leg Raises (4 SETS with 10 Reps each)
Hold dumbbells in each hand and raise your right leg straight till it is perpendicular to the floor. Contract the abs, repeat with other leg. You can also raise arms as you do this.
Deep V Squat (4 SETS with 10 Reps each)
Stand with legs as apart as possible, toes extended towards the side. Go into a deep squat. Hold and stretch one hand above to intensify the squat.
This is the day to work on the abs and make them stronger.
Abs Roller (4 SETS with 10 Reps each)
Lay down on the floor with legs straight. Now get up as you make a contraction from the spine and then touch the toes. Make sure to use a mat.
Ab Crunch (4 SETS with 10 Reps each)
Lay down on the floor with hands behind the head. Lift the upper body and bring it towards the legs. Exhale as you contract and inhale when you go down.
Reverse Crunches (4 SETS with 10 Reps each)
Lay down on the floor and raise both legs, with feet facing the ceiling. Now bring the legs as much as you can towards the head. Exhale as you pull.
Boat Pose (4 SETS with 10 Reps each)
Lay on the stomach and extend the arms. Raise both arms in front of you and lift legs and hands together.