While the snow may not have melted in many parts of the country, it is time to think spring. Many of you will be heading for vacation or resorts sometime soon for a spring break. Below are some "Super Set Exercises for a Sexy Spring Break".
A super set is two exercises performed back to back with no rest in between. For example, you'll do 12-15 reps of a tricep exercise, followed immediately by 12-15 reps of a bicep exercise. Here are the exercises from my Fitness Answer Workout Plan:
SUPER SET #1
Band Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. If you need to modify, position feet wider for more tension or stand on band with just one foot for less tension. Return to start and repeat.
Hamstrings
Leg Curls on Ball
Lie on back on the floor and place heels on the ball. Lift hips until your body is in a straight line. Contracting the hamstrings, press the heels into the ball and roll it towards you while keeping the glutes and abdominals tight (stay up, do not drop glutes to the floor).
Rest 15 seconds between each super set then repeat 3 times.
SUPER SET #2
Overhead Tricep Extension
Hold weight overhead, arm straight up. While keeping your bicep close to your ear, drop your forearm behind the head. Contract the triceps to straighten the arm. Return to start and repeat on the other side.
Ball Squats
Place ball on a wall directly behind mid-lower back. Lean against the ball (slightly) and bend knees, lowering the body until knees are at a 90 degree angle. Push back to starting position.
Rest 15 seconds between each super set then repeat 3 times.
SUPER SET #3
Dumbbell Hammer Curls
Hold weights at sides, palms facing in, like you would grasp a hammer. Bend arms bringing top of weight towards shoulders and slowly lower back down.
Dumbbell Tricep Kickback
Place one hand on the back of a chair. Hold weight in opposite hand. Bring leg of weighted side back into a split stance. Bend over from waist, supporting your weight on chair. Keeping abs in, row elbows up high past rib cage for starting position. Extend weight back, straightening arm and repeat.
Rest 15 seconds between each super set then repeat 3 times.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.