Don't forget to stretch before and after every workout to avoid injury. Learn more about pre- and post-workout stretches.
A superset is a combination of one exercise performed right after the other with no rest in between them. There are two ways to implement a superset. Using two exercises for the same muscle group or using two exercises from different muscle groups which are Agonist/Antagonist.
Typically, sets ands reps for these exercises will depend on your body shape and fitness level unless otherwise noted.
We all have exercises we can perform better than or prefer over others due to your body type, body shape, and/or fitness level so we offer choices to see which combinations work best for you.
A superset is a combination of one exercise performed right after the other with no rest in between them. There are two ways to implement a superset. Using two exercises for the same muscle group or using two exercises from different muscle groups which are Agonist/Antagonist.
Typically, sets ands reps for these exercises will depend on your body shape and fitness level unless otherwise noted.
We all have exercises we can perform better than or prefer over others due to your body type, body shape, and/or fitness level so we offer choices to see which combinations work best for you.
Stability Ball Pullover-crunch into Bridge |
Stability Ball Pullover-into-press |
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Morgan V. demonstrating stretches on the stability ball which are great for the shoulders and lower back, common problem areas for people stuck behind a desk most of the day.
During the video Jeff explains the exercise and how it benefits your body. Stability Ball TucksMorgan V. demonstrating stability ball tucks facing down and then facing up.
This is Agonist/Antagonist core training which works opposite muscles creating muscle balance and a healthy body. |
Morgan V. demonstrating the stability ball pullover-into-press which is a great exercise because not only does it work the back and chest muscle stability muscles as well.
Stabilizer muscles support & hold you upright; neglecting stabilizing muscles could lead to muscle spasms & pain. |
Sissy Squats and Stiff-deadlifts - Intermediate and Advanced
Different fitness levels should perform the same exercises slight differently and/or for different repetitions. Levels 2-3 should work their way up to Level 4 to avoid strain and possible injury.
This is an Agonist/Antagonist exercise combination that works opposite muscles; this creates muscle balance and a healthy body.
This is an Agonist/Antagonist exercise combination that works opposite muscles; this creates muscle balance and a healthy body.
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INTERMEDIATE
Rochelle James demonstrating sissy squats and stiff-deadlifts to failure then half of failure. |
ADVANCED
Morgan V demonstrating the advanced sissy squats and stiff-deadlifts. |
Front Squat and Stiff leg Deadlift |
Weighted Hanging Knee-ups and Ab Bench |
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Rochelle James demonstrates exercises front squats – narrow stance and stiff-leg lift.
This is an Agonist/Antagonist exercise combination which works opposite muscles. You can either burn calories or gain size depending on your number of sets. |
Morgan V. demonstrates weighted hanging knee-ups followed by weighted ab bench.
This combination strengthens your core and abs, helping to prevent injury to your lower back. |
Lying Criss-cross and Swimmer KicksRochelle James demonstrating lying criss-cross and lying swimmer kick wearing ankle weights.
These are sculpting exercises to lift and tighten the booty, so keep the reps high, use good form, and embrace the burn. |
Lying Leg Curls and Single leg Calf RaisesMorgan is doing lying leg curls and then single-leg calf raises.
Together these exercises sculpt the hamstrings, calves, and even glutes so do these exercises to have toned legs ready for any occasion. |
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