How to Trim the Fat for Summer Fun!
April 2018 is here! In the midwest the days are getting longer and the weather is getting warmer. What does this mean? It means it is almost time to shed the layers of clothes that hide our winter weight and go outside be more active. It also means bathing suit season is near. No worries… let me show you a way to burn more calories doing exercises we at Make Em Sweat BodySculpting have been doing all winter, but now do them in a different order, AND IN LESS TIME.
A simple way to trim the fat for summer is training at faster pace. For resistance training we burn more calories by training Agonist and Antagonist Muscle Groups as Supersets.
What are Agonist and Antagonist Muscle Groups?
Antagonistic muscle pairs are made up of agonist and antagonist muscle groups. While the agonist contracts causing the movement to occur, the antagonist typically relaxes so as not to impede the agonist. An example of an antagonistic pair is the biceps and triceps; to contract - the triceps relaxes while the biceps contracts to lift the arm.
What’s a Superset?
A superset is when two or more exercises hitting different muscle groups are performed in a row without rest between them. This extends the duration of the set and ensures that the target muscles work harder than normal.
Now you understand why we use this training method to Trim the Fat!
The following is an Agonist and Antagonist Super-sets Workout. We have links to the exercises with video and descriptions to familiarize yourself with them. Once you learn them then start timing the workout.
A simple way to trim the fat for summer is training at faster pace. For resistance training we burn more calories by training Agonist and Antagonist Muscle Groups as Supersets.
What are Agonist and Antagonist Muscle Groups?
Antagonistic muscle pairs are made up of agonist and antagonist muscle groups. While the agonist contracts causing the movement to occur, the antagonist typically relaxes so as not to impede the agonist. An example of an antagonistic pair is the biceps and triceps; to contract - the triceps relaxes while the biceps contracts to lift the arm.
What’s a Superset?
A superset is when two or more exercises hitting different muscle groups are performed in a row without rest between them. This extends the duration of the set and ensures that the target muscles work harder than normal.
Now you understand why we use this training method to Trim the Fat!
The following is an Agonist and Antagonist Super-sets Workout. We have links to the exercises with video and descriptions to familiarize yourself with them. Once you learn them then start timing the workout.
|
START WORKOUT TIMER NOW
Chest and Back For the Chest we’ll do Stability Ball Press with dumbbells for 10 repetitions https://www.mesbodysculpting.com/chest.html Then immediately for the Back do Bent-over Rows with dumbbells for 10 repetitions: https://www.mesbodysculpting.com/back.html |
|
|
Quads and Hamstrings
For the Quads we’ll do Front Squats with a dumbbell for 15 repetition Then immediately for the Hamstrings do Stiff-deadlifts with dumbbells for 15 repetitions: https://www.mesbodysculpting.com/legs.html |
|
|
Triceps and Biceps
For the Triceps we’ll do Standing Triceps Overhead Press with a dumbbell for 10 repetitions Then immediately for the Biceps do Standing Biceps Curls with dumbbells for 10 repetitions: https://www.mesbodysculpting.com/arms.html |
|
|
Core
First for the Core moving the upper body forward we’ll do Stability Ball Pullover-Crunch with Medicine Ball or dumbbell for 15 to 25 repetitions Then immediately for the Core moving the upper body backward we’ll do Stability Ball Hyper-extensions with a Medicine Ball or dumbbell as added resistance for 15 to 25 repetitions: https://www.mesbodysculpting.com/core.html STOP TIMER NOW |
|
Typically Sets and Reps will depend on your Body Type, Body Shape and Fitness Level found on our website. https://www.mesbodysculpting.com/body-profile.html
What…you want to go up another Fitness Level? I’ve got this: To increase the intensity level (to burn more calories) immediately walk or run when you finish resistance training with the total time being an hour!
Example: If the timed part of the workout was 30 minutes you walk or run for 30 minutes for a total timed workout of 1 hour.
Note: Although this is timed it’s just as important to do Dynamic Stretches before and Static Stretches after your workout: https://www.mesbodysculpting.com/stretches.html
What…you want to go up another Fitness Level? I’ve got this: To increase the intensity level (to burn more calories) immediately walk or run when you finish resistance training with the total time being an hour!
Example: If the timed part of the workout was 30 minutes you walk or run for 30 minutes for a total timed workout of 1 hour.
Note: Although this is timed it’s just as important to do Dynamic Stretches before and Static Stretches after your workout: https://www.mesbodysculpting.com/stretches.html