Supersets Sweat Sesh: Upper Body

It’s Christmas week! Only 6 days until Christmas! What are you most excited about? Presents? Family? Food?

Presents are pretty cool and all but I am mostly excited to see my family and eat. When I was younger, maybe elementary school, my Dad came up with the brilliant idea of having lobsters on Christmas Eve. It’s been a tradition ever since.

It has not been feeling very Christmasy in Gainesville since it’s 80 degrees so my husband and I decided to go on a tour of Christmas lights as part of a little date night. There are some Griswold caliber light displays here! This is our favorite!

 

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I know you are probably short on time this week, finishing up holiday shopping and getting festive at holiday parties, so here is a quick upper body circuit that includes some rowing to really get your heart rate up.


Supersets Sweat Sesh: Upper Body

Complete 3 rounds of each superset with minimal rest then go directly into the 500 meter row. Rest 1-2 minutes before starting the next superset.

If you aren’t familiar with supersets check out more instruction here.

Warm-up: 5 minute row

Exercise Reps
1A: Seated Cable Row 15 reps
1B: Push-ups (on feet or knees) 10-15 reps

500 meter row as fast as possible

Exercise Reps
2A: DB Arnold Press 15 reps
2B: Bench Leg Raise to Reverse Crunch ** 12-15 reps

500 meter row as fast as possible

Exercise Reps
3A: DB Alternating Bicep Curls 10-12 reps
3B: Cable Triceps Pushdown 15 reps

500 meter row as fast as possible

** Keep your lower back flat against the bench throughout the movement. If you cannot or your abs fatigue and you can no longer keep your lower back flat against the bench, do the reverse crunch only.

 

Please listen to your body and modify as necessary. Enjoy!

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