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    Artist: FreshSplash

    Arm workout with supersets - A guest post by Alberto Nodale

    by alberto nodale

    We all know the feeling - the workout has to be completed quickly because either the next appointment is coming up or other stressful factors of everyday life are involved. However, this should definitely not affect the efficiency of the workout! In this blog post, I get to share one of my favorite gym tricks as the reigning Mister Austria.

    Using an arm workout, I can explain the principle of the superset, which allows for a highly effective workout and time savings at the same time!

    What is a superset?

    In a superset, you move quickly from one exercise to the next without taking a break between the two exercises. Since you are working different (opposite) muscle groups in each exercise, you can save time while working each muscle group at full strength! (e.g. chest / back, legs / shoulders, biceps / triceps).

    Between each superset (exercise 1+ exercise 2), you can take a breath and rest for 30-60 seconds.

    How to perform a superset and this workout.

    In this workout you will alternate biceps and triceps. Below you will see 6 exercises that are performed in supersets. A superset consists of 3 sets of triceps and 3 sets of biceps each - you should be able to perform a maximum of 8-12 repetitions with the weight you choose. Let's go!

    Artist: LightFieldStudios

    Superset 1

    Exercise 1: Biceps curls

    repetitions: 8-12

    Sets: 3

    Superset with: Triceps Extension

    Short rest after each set

    The first exercise is the good old bicep curl. Grab a pair of dumbbells and lift them until the barbell almost touches your shoulders. Do not rotate your wrist and make sure you are standing straight and not working from the shoulder. Be sure to isolate the movement!

     

    Exercise 2: Triceps extension

    Repetitions: 8-12

    Sets: 3

    Superset with: Biceps curls

    Short rest after each set

    For this exercise, you usually grab a dumbbell that is slightly lighter than the one you use for the biceps curls. Perform the exercise as shown in the pictures, making sure to go down as far as possible. Again, isolation is important as you should only focus on the triceps. Do three sets for each arm!

    Alternatively, you can use a barbell. If you use a barbell, focus on keeping your elbows close to your head to target the triceps!

    Superset 2

    Exercise 3: Curls on cable pulley

    Repetitions: 8-12

    Sets: 3

    Superset with: Triceps pushdown on cable pulley

    Short rest after each set

    For this exercise, use the cable attachment at the lowest position on the cable machine. Range of motion is very important for this exercise - go all the way down and then pull the weight up only from the biceps. Focus on exhaling as you pull up.

    Exercise 4: Triceps pushdown on cable pulley.

    Repetitions: 8-12

    Sets: 3

    Superset with: Curls on cable pulley

    Short rest after each set

     

    Since you are already on the cable machine, simply adjust the handle to the highest position. Grab the ropes and pull down with just your triceps. Again, focus on the isolation of the exercise to give focus to the triceps. If you find yourself moving your shoulder along too much, lower the weight. The main axis of motion for this exercise is the elbow.

    Superset 3

    Exercise 5: TRX Biceps Curls

    Repetitions: 8-12

    Sets: 3

    Superset with: TRX Triceps Extension

    Short rest after each set

     

    I recently discovered TRX exercises for myself that allow you to work your muscles in a completely different and new way! For this exercise, hold onto the handles and lean all the way back until your arms are fully extended. Pull yourself up in a controlled motion using your biceps. If it's too hard, adjust the position of your feet so that you're standing a little more upright. That's the handy thing - you can adjust the difficulty level simply by changing the angle.

    Exercise 6: TRX Triceps Extension

    Repetitions: 8-12

    Sets: 3

    Superset with: TRX Biceps Curls

    Short rest after each set

     

    This is probably my favorite TRX exercise - it will work your triceps in a very isolated way and is the perfect finisher for this workout!

    Grab the handles and lean forward with your arms extended - similar to the "Superman" position. Then bend your elbows until your head is between your fists. Now, in a controlled motion, extend your arms again and you will feel your triceps burning after a few repetitions! If it's too hard again, you can simply adjust your angle by changing your stance and foot position.

    Artist: skynesher

    That's it!

    That's it - a superset workout to save time while getting an intense workout!

    You can either do it as a complete workout or even after a leg or shoulder workout. I love training biceps and triceps in supersets because the two muscle groups don't affect each other at all and you always have full energy for each new set. That's the exciting thing about supersets - the triceps rest while you train your biceps and vice versa!

    Try this workout and I promise you won't be disappointed. Use the principle of supersets for different muscle groups if you don't want to miss out on an Effective Workout despite lack of time!

    I wish you an energetic workout!

    Alberto Nodale

    Fitting courses

    Power Sculpt

    A varied and dynamic training session for the whole body, with a high training effect. Dumbbells, body bars and tubes are used.

    John Harris HIIT

    High intensity interval training, HIIT, is fast, intense and burns a lot of calories. HIIT is a training approach that alternates high-intensity with several rest periods. This stimulates metabolism, increases oxygen uptake, lowers blood pressure, contributes to a healthy cardiovascular system, stimulates insulin sensitivity and lowers cholesterol.

    Power Back

    Power Back is a workout class specifically designed for the back.
    After a warm-up, in which the joints and muscles are prepared for the subsequent strengthening, special exercises for the entire back, abdominal and gluteal muscles follow, with or without additional equipment, which are first performed in a standing position and then on the floor. In the conclusion follows a short stretching and mobilization of the entire body.

    HIIT & FIT

    HIIT & FIT is an advanced course. However, the intensity is self-determined and therefore also suitable for anyone who wants to challenge themselves in the group.
    The duration of the unit is 60 minutes and takes place in the functional room. Strength endurance, stamina and performance are improved through functional, coordination demanding exercises. There will be 2-3 rounds of circuit training completed in the group. Kettlebell, balls, dumbbell and barbell, battle rope, Bosu Ball as well as exercises with your own body weight. The motivating music provides the right mood and the correct execution of the technique is always the top priority for the trainer for a joint, safe training.

    Sixpack Workout

    Through the course developed by John Harris, you train the abdominal muscles and the deeper muscle groups to improve them not only visually, but also anatomically. The training of John Harris is very intensive. The group dynamics motivate you and get you out of your muscular comfort zone very quickly.

    Harris Barbell Lift

    Designed by John Harris, the “Harris Barbell Lift” is the ideal complement for people who like to do cardio workouts on a regular basis. The class is suitable for beginners:in as well as advanced exercisers. Using free (not mounted) dumbbell and barbell weights, you complete a muscle workout that is the ideal balance after a cardio workout.
    The Harris Barbell Lift is a primarily standing workout, using free weights provided by John Harris. This can be used to work muscle regions that should be exercised and strengthened more often for a healthy and straight posture. Also, in the courses of John Harris is explained very well what to pay attention to when training with free dumbbells, so as not to injure yourself during training, in class or alone.
    The training lasts, as with the other John Harris courses also usual, 60 minutes and is suitable for beginners and advanced participants.

    Total Body

    Bodywork is a full-body workout that builds strength and strength endurance, as well as coordination skills. By moving to music, the training program is entertaining and varied. Different equipment is used depending on the instructor.

    Bodywork

    Bodywork is a full-body workout that builds strength and strength endurance, as well as coordination skills. By moving to music, the training program is entertaining and varied. Different equipment is used depending on the instructor.

    Core Training

    Sit-ups were yesterday: with crisp and varied exercises, you'll get your figure even more in shape in a joint Core-workout and take the strain off your spine in everyday life.

    Harris Kick

    Mutual respect, working together, physical will, powerful elegance. Traditional Asian martial arts meets the modern fitness world. The mental and physical power of martial arts and various martial arts schools fuse with cardio and functional elements to create a sweaty and innovative experience.

    Tone

    A functional full-body workout that is performed with your own body weight and with various equipment.
    Whether with tubes, weight plates, training rubber bands, pezzi balls or stepper, you can determine the intensity yourself and so a varied and intense workout is created—for beginners and advanced!

    Metabolic finisher

    A 30-minute session that will push you to your limits! Here, your cardiovascular and short-term endurance is trained with intense intervals. To optimize fat-burning, the workout can be used very well in succession to a strength training or cardio unit.
    A short warm-up prepares the joints and muscles for the workout. A mixture of pure bodyweight exercises and sometimes small equipment such as kettlebells, slam balls, dumbbells, weight plates or resistance bands can be expected. Common strength training movement patterns such as push press, squat press, push-ups, lunges, as well as various more intense or explosive cardio exercises such as pushing, pulling (resisted sprints) or ball slams. Breaks between intervals are kept short, as our goal is to exhaust the body and develop mental and physical resistance.
    The course is suitable for moderate to very advanced participants.

    A.B.T.

    The classic for beginners! After a warm-up and cardiovascular part, you train mainly the problem areas of abdomen, legs, buttocks, and the inner and outer thighs. The goal of this unit is to firm and tone these zones.

    Sixpack Circle

    High-intensity 45-minute circuit training for the abdominal muscles.
    This will work all portions of the abdominal muscles in the different muscle layers. Additional equipment used: Gym ball, mats, aero step, dumbbells, Redondo ball. Stations will be rotated through.
    Easier ways of performing the exercises are also offered and are therefore suitable for a mixed group, where beginners can train with advanced students.

    STRONG Nation

    STRONG Nation is a high-intensity interval workout that challenges your entire body.
    Three different levels, all perfectly in sync with the music. In a STRONG Nation class, the original music serves as the impetus. The songs are composed so that each beat is in sync with the movements. This eliminates the need to count repetitions and allows you to focus on the exercise. The STRONG Nation class is a sweaty workout that also partly consists of floor exercises where you intensively train your core.

    Booty Workout

    The short & intense Booty Workout contains effective glute exercises for a tight and crisp butt.
    Since the gluteal muscles have different tasks, the exercises are selected to include both hip extension and abduction (spreading the leg away from the body). This ensures that the entire gluteal musculature is engaged.
    Additional equipment often used: Exercise rubber bands and dumbbells. Music and exercises merge during each session to help you push past your previous limits and reach your fitness goals faster.

    Cardio Training

    This classic offers a holistic workout for increased strength, endurance, coordination, speed and agility. The whole body is challenged at different levels. Variety and the use of different small equipment motivate to individual best performances.

    TRX Workout

    TRX stands for Total Resistance Exercise, which means training the entire body. With the help of a sling trainer, strength and coordination are trained. This intense full-body workout is ideal for strengthening joint structures.
    In the TRX Workout, you train with a TRX training belt mounted on the ceiling. By hanging, you work out with some or even all of your own body weight. With TRX you find yourself in lying, hanging or swinging training position. The TRX workout is one of John Harris' most coordination-intensive workouts.

    Shape your Body

    Field Strength Fitness is a strength-oriented circuit training program in the Functional Arena. Each workout starts with a warm-up for the body parts being worked. Increase your strength and power endurance with pull-ups, push-ups, core strength exercises and many other functional exercises.

    LesMills Bodypump

    The barbell program is designed to motivate participants and help them achieve an effective workout.
    Bodypump includes ten tracks. Each track focuses on a different muscle group. The exact sequence and the music composition change quarterly. The training goals are in particular the strengthening and building up of the musculature, as well as the targeted fat burning. The training weight is individually adapted to each participant. Weight exercises such as squats, lifts, curls and presses are used to incorporate all the main muscle groups (legs, chest, back) into the program. The focus is on movements with a high repetition rate (rep effect).

    Functional Circle

    The Functional Circle is a classic circuit training with structured load times and breaks.
    With a variety of functional strengthening exercises and equipment such as medicine balls, plyoboxes, kettlebells and barbells, the workout is varied and your whole body is stressed and trained. This session is a great way to get started in functional training.

    Flexi Tone

    Flexi Tone is a strengthening workout with a swinging bar, reaching specific areas of action in the deep muscle layers.
    The FLEXI-BAR® is set swinging with a small movement of the hand. Afterwards, the FLEXI-BAR® should be kept swinging by short impulses. The more rigid the arm can be made to be the swing transmitter, the greater the amplitude and correspondingly more intense the workout. The duration of the swing depends on the strength, endurance and coordination ability of the user. And it is precisely these that need to be improved by training with the FLEXI-BAR®.

    Cardio Step

    Cardio Step training is ideal for increasing the body's endurance, optimizing coordination and boosting fat burning. 
    Cardio Step implies cardio training on a stepboard. This stepboard is a fitness device that allows you to simulate and train climbing up a step. Cardio training with this board trains the circulatory system and burns plenty of calories. To motivating music you can train your muscles. The Cardio Step course by John Harris mainly trains the leg and buttock muscles.

    Cardio Dance

    Different music styles, combined with great steps – an intense endurance workout that will melt your love handles and above all is a lot of fun.
    Cardio Dance is the latest trend from the aerobic world and is based on the basic steps of aerobics. It combines fitness and dance. So if you enjoy dancing and want to do something for your fitness at the same time, Cardio Dance Class is the right choice for you. It improves endurance, flexibility, stamina and coordination. The cardio training achieved along the way improves the cardiovascular system and results in better blood circulation. Simple choreographies to great music tracks – something for everyone!

    Fatburning

    A training class with the aim of reducing fat by training with the heart rate, in the fat metabolism range. Through simple step sequences, we come to an easy choreography, while the music and the mood is so intoxicating that you almost forget the effort.
    Suitable for any level of performance.

    Step & Sculpt

    A strengthening, conditioning and coordination session using tap.
    Emphasis is on strengthening the legs with additional arm and upper body movements. Simple exercise combinations that combine strength and endurance, with a warm-up at the beginning and a cool down and stretch at the end of the session. Suitable for all, especially for those people who also like to use the tap board for physical exercises. All exercises are done at a set pace with music.

    Step Basic

    No or little experience with the stepper as a training tool, but great desire to train legs, buttocks and endurance with motivating music? Then Basic Step Aerobics is just the right thing!
    After a short warm-up, we will work together on various simple step combinations, which we will put together into a great choreography at the end of the class. Step aerobics is not only fun, but also a good workout for the leg and buttock muscles.
    Just try it out and let yourself be captivated by the good atmosphere of the class!

    Fascial Training

    Fascia training is ideal as a balance after a hard day or an intense workout. However, fascia training can also be considered as a workout in its own right. Depending on one's own commitment, this course can be very relaxing and beneficial or intensive and balanced. Here you decide for yourself how intensive the course should be.

    Smovey

    Training with the Smovey rings is a gentle to powerful whole body workout. Ideal for recreational athletes, returners, beginners or for people with impairments.
    The sponge rubber grip provides a pleasant, soft feeling in the hands. Due to the weight of approx. 500g per Smovey ring and the gentle vibrations which occur during swinging, there is an increased activation of the metabolism and lymphatic system during and after training.

    Cross Country Spin

    This is where our modern spinning bikes come into play. The indoor mountain bike session is accompanied by fast and motivating music. This hour improves endurance and stamina at medium intensity. Ideal for the figure and a longer breath!

    Spin Endurance

    Basic endurance training, on the spinning bike, to activate fat metabolism. The body is stressed, but not completely exhausted. The heart rate and speed should be kept largely constant over a longer period of time, which stimulates the fat metabolism.

    Indoor Cycle

    The endurance training, which is easy on the joints, takes place on a special ergometer. The warm-up is followed by a cardio part in which the pace is adjusted to the music. This allows you to simulate climbs as well as flats and descents. This is followed by cool-down and stretching.
    Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are greater through various inputs, such as intervals, than with mere ergometer or bike riding. The rousing music makes the training particularly motivating and much more fun than a solo workout on the exercise bike.

    Spin Intervall

    This training session with the indoor bike promotes strength, speed, tempo, timing, rhythm and the ability to recover.
    All techniques and all intensity ranges can be applied. The interval method, a constant alternation between load and recovery, allows for performance peaks to push. Recovery phases as a quick energy refuelling station or moderate load. Training takes place in both the aerobic and anaerobic ranges.

    Basic Spin

    Basic Spin is an intensive indoor cycling class that teaches basic adjustments as well as basic techniques. Similar to a dance on the bike, you switch between different strengths, hand positions and postures. This way you get everything out of your workout and can really power out!

    Wake up Cycle

    Wakeup Cycle is cardiovascular training "to wake up" on a special ergometer. The warm-up is followed by a cardio part, where the pace is adjusted to the music. This makes it possible to simulate climbs as well as flats and descents. Finally, there is cool-down and stretching.
    Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are immensely greater through the various inputs, such as intervals, than with mere ergometer or bicycle riding.

    Harris Kick

    Mutual respect, working together, physical will, powerful elegance. Traditional Asian martial arts meets the modern fitness world. The mental and physical power of martial arts and various martial arts schools fuse with cardio and functional elements to create a sweaty and innovative experience.

    Fitness Boxing

    After a targeted warm-up, learning and consolidating boxing punching techniques is a key pillar of this session.
    Improve your strength, endurance, conditioning and coordination at boxing camp. Don't worry! There will be no fighting, but there will be real sweating. Jump ropes are also used to improve your speed and coordination. Towards the end of the hour, it gets really intense again to burn calories.
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