I enjoyed this workout today, it doesn’t take much time to complete and it’s a great lower-body and core strengthening workout. I moved through this workout with little rest, which resulted in going back to work quite the sweaty, sweaty mess.
A bit about supersets, they’re a great way to build muscle, prevent boredom and save time. Because they’re performed without rest, they also keep your heart rate up giving you both an aerobic and anaerobic workout. The main reason I like to do supersets or circuit training is to save time. I don’t have to rest between each set, which means more work in less time and I think that’s something we could all use! Plus challenging my aerobic system while lifting weights is great training for running.
Now what are supersets you ask? Well, they’re really simple. Perform two exercises back-to-back and repeat for desired number of sets! That’s it! Pretty straightforward right?!
Okie dokie, on to todays workout! This workouts targets your quads, glutes and smaller, lower-body stabilizing muscles, along with your core and abs. I didn’t lift too heavy today, I’m a little sore and tired from yesterdays 11k run. I also haven’t done heavy squats or deadlifts in over a month and I didn’t want to be a write-off for my 1 mile sprints tomorrow!
Instead of lifting heavy, I chose weights that allowed me to perform the lifting portion of the exercises with power and speed. I focused on slowing down the eccentric movements (or lengthening/negative phase) and really powering through the concentric (the shortening/positive phases) movements. For example, on the squat slowly lower down over a few seconds then power up fast and strong. Slowing down the eccentric phase of exercises, or negative training, can be very challenging and it’s great way to build strength. For the Russian Twist, I went really fast, touching the weight plate down on either side of my hips.
Here are the weights I used today:
- Squats and Deadlifts: 40lbs barbell + 50lbs = 90lbs
- Russian Twist: 25lb weight plate
I finished off my exercise for the day with a pre-dinner walk with my husband and our dogs. Dogs are a great way to keep you moving that’s for sure! I recorded it just for fun:
A few eats from today:
One last word on planning. I plan all my workouts before stepping foot in the gym. This helps me stay focused and achieve what I was hoping to do. If I don’t have a plan, my workouts end up aimless and ineffective. I’ll take a few minutes to jot my workout down then just rip the page out of my notebook and take it with me. This way I always know what I’m doing and more importantly, I stick to it!
Do you plan your workouts before hand?