Summer is here!
If you are like me, you take in as much of the beautiful summer weather as you can. I'm even sitting outside at my patio table writing you today!
With the urge to get outside, it becomes more challenging to get our regular indoor exercise done.
Case in point - typically resistance training equipment doesn't fair too well outside. It is likely you don't have your hand weights, resistance bands or exercise ball outside. So, for you to complete your resistance exercise, you'll likely need to be in the space that holds your equipment, likely inside.
Kudos to those of you who have tried your resistance training program outside! It is possible!
But to help you get outside sooner than later, I'd recommend trying supersets. Fondly caller summer supersets.
Supersets are a way to structure your exercise for greater efficiency of time. It is combining multiple exercises in an order that allows for the shortest downtime in between.
Read - faster to the great outdoors!
Over the past couple months, I've been teaching my current group participants to pair an upper body exercise with a lower body exercise. The one area of the body works while the other rests.
Although a bit more intense (maybe not a bad thing!), adding a superset combo allows you to challenge yourself and finish quicker. Here are some more added benefits…all based in research!
Need an example?
Absolutely! That's is what I am here for!
First take a look at your current exercises. Split them into upper body and lower body movements. For your torso or core, look at the exercises for the front of your body versus the back of your body.
Once you have a list, start to pair movements that
A) Are larger muscle group actions (e.g., multi-joint movements such as squats and chest press). Theses can be your first pairings.
B) Are similar with set-up such as with the same type of equipment or body position (e.g. two exercises that use a bench or a platform would be a step up and bent over row).
Pair those exercises that fit well together. You will probably find that you will have four to six pairings, which will be 8-12 exercises total.
If it is helpful for you, write out the pairings on a post-it note and place the notes out in a row to visually show your plan.
Here is a sample superset workout I did this week:
I did two sets of 12 repetitions of each, moving from one pairing to the next. With a five minute warm-up and five minute stretch, I was done in about 45 minutes.
This sample workout is of course only a sample. I encourage you to look at your current exercises and how you could utilize summer supersets.
Have no exercises? No problem.
Click here for my FREE resistance band ebook with 16 resistance band exercises to get started.
Still having trouble?
Reach out to me directly and let me know how I can help you!
Here's to lots of time outdoors whether that be in your yard, at the park or anywhere in between.
I am happy to support you on your physical activity journey!
Stay well and happy moving,
Missed my most recent newsletter? Don't worry, I've got your back. Find all my exclusive letters here on this blog. ~Lisa