Less Workout Time, Greater Benefits

In addition to at home workouts simply saving time from preparing for and driving to and from the gym, you can further cut time in those exercise sessions done in your comfy confines.

It’s called supersetting, and it’s also a very sensible approach to training, because it helps ensure much better body balance, which not only looks good and provides greater functional fitness, but even more importantly acts to prevent injuries.

You do, however, need to be highly familiar with the home exercises you’ll be using, since you will be moving more rapidly and switching movements frequently. This will require concentration, familiarity, and decent cardio capabilities, especially the faster your pace.

The basic concept is to work a particular muscle group for a set, for instance, the chest press (eg, dumbbell bench press or pressing laying back on an exercise ball–more on chest exercises here). Since your chest needs a little time to rest in order to effectively handle another set, shift to the opposite side and work that, in this case your back.

First stage of push-pull superset

You can do dumbbell rows, for example, or use exercise bands, creating a pulling movement; the exact opposite from the pushing done with the chest exercise.

After doing one “round,” (a set of chest followed by a set for the back), do a second and then a third round of this same combo before going to two totally different body parts.

Another superset example would be doing an exercise that works predominantly your quadriceps (front muscles of your upper legs) followed by a hamstring exercise for the back of your upper legs.

great exercise for your lower backside, an area often neglected

great exercise for your lower backside (hamstrings and glutes), an area often neglected

For the front, you can do squats, either bodyweight or holding dumbbells (or even adding a weight belt if desired). These do hit the back of the leg some, but still work the quads more. Follow that up with doing something like a glute-hip raise (see pic immediately above), as the movement has various names), where you start off lying on the floor, elevate your feet on something like a bench or exercise ball, and then raise your hips off the ground by utilizing those hamstrings.

After doing one round of squats followed by glute-hip raises, you should then be ready to do another set of squats, followed by the glute-hip, etc, for a total of three rounds.

This front-back concept also would apply for the arms, where you can do a set of dumbbell curls, followed by tricep extensions or kickbacks.

front-back concept diagram for biceps and triceps

front-back concept diagram for biceps and triceps

Another superset can be shoulder presses matched up with pull ups or a lat pulldown (if you have a home machine; if not, you can use exercise bands for the same effect).

Yet one more superset would include your all-important core, where you’d do a set of crunches followed by a set of hyperextensions (note pic below). I’ve found personally the most readily available way to do this is with the ever portable exercise ball.

Here’s an example superset workout for the whole body, albeit a fairly abbreviated one. Remember, in this article, we’re here to save time!

3 rounds of each superset

Superset #1:

Dumbbell bench press (or pushups) followed by dumbbell rows

Superset #2:

Shoulder press followed pull ups or lat pulldown with bands

Superset #3:

Bicep curl followed by tricep extension or kickback

Superset #4

Bodyweight squat (or holding dumbbells for added resistance) followed by Glute-hip raises.

Superset #5

Exercise ball crunches followed by Hyperextensions

excellent instruction on hyperextensions

excellent instruction on hyperextensions

*If you have done three rounds of each of these supersets with minimal rest between rounds and supersets, you should be reasonably tired. However, if you still have something left in the tank and feel the desire, re-do Superset #4 (legs), since the first three supersets were upper body.

Hopefully, you’ll find this type of home workout both challenging and refreshing, especially considering the amount of physical activity and resulting health benefits you can achieve in a relatively short amount of time. Home exercises allow for many possible superset combos, so you can obviously modify based on what you have available or simply what you feel like performing at the moment.

I have plans for a new article soon that lists many at home exercises to choose from, virtually all of which can be used in some combo with another to create any number of possibilities for superset based home workouts.

Bert

2 thoughts on “Less Workout Time, Greater Benefits

    1. bert.hancock7@yahoo.com Post author

      True, that too many people neglect the traps. However, when doing shoulder work, there is some trap involvement, almost without fail. That said, since this is a very basic, general workout, I focused on the main muscle groups more. Thanks

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