adminSuper setting is working different muscles at the same time not having breaks in between.
Ita��s good for fitness and you work the whole body in a short space of time. First you will need water for drinking during your workout, towel, dumbbells, for your warm up you can start by walking on the spot and jog for one minute then match and walk again for 30 seconds do the jog on the spot for one minute match for 30 seconds and walk for 30 seconds and go back to jogging on the spot for another one minute do thisA� for 10 minutes. The first work out is the
Shoulder press and arm curl: First you start with your feet hip width apart and have a dumbbell on each hand using the size that is suitable for your strength or fitness level, with the palms facing forward grab the dumbbells tight and curl them at the same time when you get to your upper arm you twist you arms to face out wards and lift your hands high above your head toA� do the shoulder press. When you get to the top keep your elbows slightly bent and lower the weights back down to your upper arm twist again and go all the way down to the front of your thighs where you started to do the bicep curl that would be one repetition then do the next curl all the way to upper arm again and twist to go all the way to do your shoulder press again. Do 12 to 15 repetitions and do the next exercise.
Flyers with chest press: Standing with your feet hip width apart and slightly bent grab the dumbbells on each arm tight with the palms facing you side hips lift the dumbbells up to shoulder level keeping your elbows slightly bent and when your arms are side ways your palms should be facing the floor then bend your elbows bringing your dumbbells close to your chest and push your arms forward and stay at shoulder level. Bend the elbows back to the position to where there where and extend your arms to again to the side at shoulder level keeping the elbows slightly bent this time and lower the weights to your side hip where you started and count that as 1 repetition. Repeat this 15 times.
Front lifts and triceps: Same stance hip width apart grab the dumbbells on both hands starting with the palms facing your thighs lift you arms straight up to shoulder level and twist from there and the palms should face each other take your arms all the way straight up to the top and bend your elbows making you upper arm to come behind your head and straighten the upper arm again at the top go back to the position where by you palms face each other and twist from there for the palms to face down and go back to starting position with the palms close to your front thighs. That is one repetition repeat this 12 times and do the next exercise.
Chest press and squats: Grab a dumbbell with both arms at the centre of your body close to the chest with your feet shoulder width apart squat down low keeping your feet flat down making sure your knees do not pass the toes. With the dumbbell squeezed in front of your chest you will be working your thighs and chest at the same time repeat this 15 times.
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