Superset training

Posted by in Endurance, Hawaii, Leg training

Superset leg day in paradise. Does it get better than this? Today a friend and fellow PT and I took the training to the beach. And why shouldnt we, we are in freaking Hawaii 😀 Everything feels better under the sun.

Superset leg training

What we did today was a small run of 1 k to the place we wanted to train, as a quick warm up. Then we did a 20 min training with 3 supersets where we did 10 reps of each exhercise then change directly over to the other excercise without stopping. 3 rounds of this on each super set and you are pretty much done.

Usually supersets focus on muscle different muscle groups, or where they work as a team, as an antagonistic pair, where one muscle contracts and the other extracts in order to move the joint.

Agonist-Antagonist-Muscles_Nov-2014

The muscle contracting (working concentric) is the agonist muscle while the muscle extracting (excentric work) is the antagonist muscle.

Training set up

3 rounds of 10 repetitions of these 3 super sets:

  • 10 Box jumps – 10 Side steps with touching the floor to each side
  • 10 Lunge jumps for each leg – 10 Sumo squat with side kicks for each leg
  • 10 Pushups (narrow, medium, large space between hands) – 10 altering side crunches to each side

10 Box jumps – 10 Lateral jumps with touching the floor to each side

10 Lunge jumps for each leg – 10 Sumo squat with side kicks for each leg

10 Pushups (narrow, medium, large space between hands) – 10 altering side crunches to each side

This session took 25 minutes and it killed me..

See how fast you can finish!

-happy leg day ya´ll-

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