Torso Supersets – Endurance and strength Challenge

Written by Kenneth Lee 2020-10-14

Table of Contents:

Upper Body Strength and Cardio Workout 27 Minute Upper Body Superset Workout

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Torso Supersets - Endurance and strength Challenge

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Upper Body Metabolic SuperSet Workout

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Today Funk takes you through his metabolic superset workout which he describes as the best superset workout because this superset workout helps you build muscle while burning fat at the same time..
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Metabolic SuperSets.
Supersets are a good protocol for hypertrophy as they help create the biological and hormonal environment necessary for muscle building. Using timed interval sets increases the Time Under Tension when performing the exercise. Adding the metabolic protocol will help to burn calories during the workout as well as after you are done..
Defining or Hypertrophy Supersets – Upper Body.
Perform each exercise for 50 seconds of work followed by 10 second rest one after the other for 3 rounds Rest for 2 minutes and repeat for the remaining supersets. (make sure you warm up before and stretch after your workout).
SuperSet #1.
A1 – Dumbbell Flat Bench Press.
A2 – Paralell Grip Pull Ups or Inverted Rows.
SuperSet #2.
B1 – Standing BB/Dumbbell Press.
B2 – Abs Wheel Roll Outs.
SuperSet #3.
C1 – MMA Explosive Push Ups (Close, Mid, Wide).
C2 – Barbell Bent Over Rows.
SuperSet #4.
D1 – Parallel Dips.
D2 – Speed Dumbbell Biceps Curls.
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Nutrition Tip.
If you want to ensure that you have the energy to power though your gut wrenching, muscle building, fat burning workout you need a premium source of fuel. Slow digesting carbs like fruits are an excellent addition to your pre workout snack or meal. I like to eat mine 30-60 minutes before training..
Foods that rank under 55 on the GI are sometimes called “slow” carbs because they digest more slowly..
Some Slow Digesting carbs that you can have before training with your meal or with protein are below:
Apples, oranges, pears, nectarines, quinoa, brown rice, rolled or steel-cut oatmeal, oat bran, baked beans, black-eyed peas, black beans, kidney beans, lentils, peanuts, walnuts, almonds, hazelnuts, cashews, asparagus, broccoli, cabbage, cauliflower, celery and yams.
WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU

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RU69-800 Reps Endurance Challenge Total Body Workout With Advanced Level Exercises

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This is awesome workout, cardio and strength in super effective combination..
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Rumi

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Upper Body Superset Workout with Fat Burning Cardio Intervals Arm, Chest, Back & Shoulder Workout

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Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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Strength and Power MMA Workout Upper Body Workout

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Find out what strength and conditioning program is right for you. Take our quick 30 second quiz here http://funkmma.com/site/quiz-page-1.
Funk takes you through an MMA strength workout that focuses on the upper body. This MMA strength workout will help develop overall strength and power needed for all combat and martial arts athletes. Try this MMA Workout today..
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Strength and Power Upper Body Workout.
Perform each exercise and super set for the prescribed reps.
(make sure you warm up before and stretch after this workout).
1a) Wide Pull Ups – Weighted 5 x 3-5 reps.
1b) Plyo Push Ups – 5 x 3-5 reps (rest 90 seconds).
2a) DB Seated Press – 4 x 8 reps.
2b) Dumbbell Lying Chest Press 4 x 10 reps (rest 90 seconds).
3a) Single Arm Dumbbell Rows 3 x 10 reps.
3c) DB Cleans 3 x 8 (rest 90 seconds).
4a) Dips – Bodyweight 4 x 10-15 reps (rest 90 seconds).
5a) Burpee Tabata Finisher.
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WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU

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Upper Body Workout (Back Focus) for Endurance + Strength

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This upper body workout combines high-rep, low-weight exercises with low(er)-rep, high(er) weight exercises for a taste of both endurance and strength. The focus is on back but you’ll feel your shoulders and arms working as well..
First you’ll do a 3-minute sequence with light weights (2-5lbs) and small, high-rep movements to fatigue the target muscle group. You’ll then grab your heavier dumbbells (8-15lbs) for a circuit of three exercises..
WORKOUT BREAKDOWN.
Endurance.
*See 02:02 for preview of exercises*.
—High Row Pulses.
—W Pulls.
—Newspaper Pulses.
Strength.
*See 06:17 for preview of exercises*.
—Single-Arm Row (right).
—Single-Arm Row (left).
—Wide Grip Row.
Endurance.
*See 13:05 for preview of exercises*.
—Rev Fly Rotations.
—Bent Fly Pulses.
—Bent Newspaper Pulses.
Strength.
*See 16:54 for preview of exercises*.
—Rev Fly (+Row as needed).
—Upright Row.
—Bent Overhead Raise (use single weight).
As with all workouts, make sure to warm up beforehand. I have a warm up on my channel (https://www.youtube.com/watch?v=Ks-lK…) or you can do your own. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right. A proper cool-down is important, too! Take some time to stretch after this workout..
Full blog post: https://pumpsandiron.com/2018/10/22/upper-body-back-workout-strength-endurance/.
Other upper body workouts with this structure:
—Biceps/triceps https://www.youtube.com/watch?v=BPYnqtI0ZAM&list=PLZU6Y6XqCAcSvwslndVQP6EZxpHQkvRIk&index=4&t=0s.
—Shoulders https://www.youtube.com/watch?v=9SyT05EnM04&list=PLZU6Y6XqCAcSvwslndVQP6EZxpHQkvRIk&index=3&t=0s.
EQUIPMENT.
—2 light weights (I’m using a set of 2lbs) http://amzn.to/2s57uZa.
—2 medium weights (I’m using 10lbs wish I had 8lbs for one of the exercises) http://amzn.to/2iyEWy0.
—1 heavy weight OPTIONAL (can just use both medium weights).
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Song credit: Pacific Sun by Nicolai Heidlas

Read: Gluten-Free Treat Flourless Peanut Butter Chocolate Nick Cookies

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Muscular Endurance Upper Body Workout From the Summer Sizzle

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If you’re ready to sizzle your upper body, try this workout. Jake, Sunny, and Brody take you through a full upper body workout for muscular endurance from the Summer Sizzle Challenge..
(0:20) Warm-Up.
(0:57) Superset BB Overhead Press & DA DB Bent Over Row.
(2:27) Superset Pull-Ups & DB Bench.
(3:45) Giant Set Machine Shoulder Press, Seated Cable Row, Bent Over T-Raise, Dumbbell Shrugs.
(5:06) Conditioning Shuttles.
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If you don’t have much fitness equipment at home, it can be hard to work your arms, chest, shoulders, and back.But this upper-body bodyweight workout can help you challenge those muscles—no.Which means spending an entire workout focused on either the upper body or lower body {or 2-3 specific muscles in the upper/lower body}. This workout specifically focuses on the upper body; pairing 10 exercises into a superset workout to strengthen and tone your back, biceps, shoulders, chest and triceps. Making every season tank top season.

This is how this routine is compiled. This workout targets the entire body, because pushing, pulling, squatting and core are all covered. This kind of workout is great for size gains and muscular endurance. For strength gains you would need more rest time between exercises.

Nevertheless, a superset routine like this will be a great way to shock the muscles every now and then, or to finish.Supersets help keep you accountable to building a balanced body, because you might superset, say, a chest exercise and a back exercise. That insures that both bodyparts are.For example, the first superset for your upper body has you doing a pull move (a row) and a push move (the hollow-body press). The pull move attacks the back strength and muscle your body.

On the flip side, if maximizing strength is your goal, longer rest periods and more recovery for local muscle groups may be the better approach. How to Do a Superset. If you’re looking to drag smaller muscle groups to fatigue, then Harrison says 10 to 15 is a great target for each exercise within a superset.The 14 Day FULLY STOKED Challenge provides you with 14 days of curated demanding workouts, programmed to properly spark a positive shift in strength and endurance without overtaxing any one particular muscle group, but rather challenging the body as a unit. 14 days of #thestokedmethod work that will inspire long lasting mind/muscle connection and an even better understanding of the.

Upper Body Superset 10-30 Minutes Beginner to intermediate suspension upper body super-set workout designed to test your upper body strength and endurance. Complete at a fast tempo and aim to record your best time.Upper Body: It helps you boost muscle strength and endurance in your arms, back, chest, and shoulders.

Burns calories and build stronger bones. Whenever you are facing some trials in.Happy Tuesday, friends! Tomorrow is a strength training day in the FASTer Way Community, which calls for a full body workout.

I love these days, because I am able to truly challenge my body and improve my strength. The supersets we have been doing have been a great way to do so!Challenge yourself with these upper and lower body, core, and conditioning workouts. The idea is not mindless speed — it is building both strength and endurance so that when repeating the.

In fact, you can also use supersets for the same body part or muscle group to double down on your training. Advantage 3: Peripheral Cardio Effect. When you work out, your blood flows to the area that’s being trained, hence the often-sought “pump.” Consider this when you superset upper-body with lower-body.This is a great training plan for anyone looking to improve upper body strength and stamina.

With five pairs of exercises that challenge different muscle groups, this is sure to be an efficient way to fit weights into your schedule! The strength workout was produced in partnership with Nick Normandin of Push Pull Training.Upper Body Strength and Cardio Workout 27 Minute Upper Body Superset Workout 33 Min High Intensity Interval Training for Endurance & Total Body Toning Biceps and Triceps Superset.

Strength and cardio supersets are a hybrid form of exhaustion supersets. A typical exhaustion superset alternates an isolated exercise (which involves only one joint and a specific muscle group) with a compound exercise (which involves one or more joints or muscle groups) for the same muscle group.

List of related literature:

Upper body strength remains unimpaired following lower body endurance exercise.
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications by Moritz Schumann, Bent R. Rønnestad Springer International Publishing, 2018
The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.
from Yoga For Dummies by Larry Payne, PhD, Georg Feuerstein Wiley, 2014
For instance, a two-days-a-week program could have a heavy day and a light clay, or an upper body—lower body split routine could consist of two heavy days (one upper body day and one lower body day) followed by two light clays.
from Essentials of Strength Training and Conditioning by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.) Human Kinetics, 2008
Combining strength and endurance exercises interferes with the ability to gain strength.
from Science and Practice of Strength Training by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry Human Kinetics, 2020
Take an upper-body bodyweight exercise, such as a push-up or pull-up, and a lower-body bodyweight exercise, such as a lunge or squat, and perform the movements as slowly as you possibly can—it should take at least thirty to sixty seconds to get to the top of one rep and thirty to sixty seconds to return.
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging by Ben Greenfield Victory Belt Publishing, 2020
For the next three months or so, I would round out the routine so that the exercises would be better balanced between weak and strong parts.
from Franco Columbu’s Complete Book of Bodybuilding by Franco Columbu Creators Publishing, 2017
Random assignment to a resistance training protocol in which one group performed 3 sets of upper-body exercises and 1 set of lower-body exercises, while the other group performed 3 sets of lower-body exercises and 1 set of upper-body exercises.
from Science and Development of Muscle Hypertrophy by Brad Schoenfeld Human Kinetics, 2020
I’ll cover the most basic exercises, which I believe will enable your mind and body to initiate and sustain explosive moves while gaining real functional strength.
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body by Ori Hofmekler North Atlantic Books, 2007
You could also alternate between this workout, Super Strength, and Extreme Endurance to train every key muscle quality within a given training week.
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight by BJ Gaddour Rodale Books, 2014
You can do one of your upper-body circuits (see sketches) on one of the days you do aerobic fitness (because your aerobic exercises won’t usually put a lot of pressure on the upper body) and then do the lower-body and abdominal strength exercises on one of the days you are not running, cycling, or whatever.
from Hockey For Dummies by John Davidson, John Steinbreder Wiley, 2011

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Torso Stretches for Cyclists

9 comments

Faulkis 2020-10-15 - 00:27

How long dose it take to see results dose anyone know? Thanks x

Bumeena 2020-10-16 - 02:28

Just got the POWERBLOCK WEIGHTS just like y’all use. My husband go them for me for an anniversary present! Broke them in for the first time. Before I only had a 5,10 and 20 pound dumbbells. Im so happy I got them! Going to be sore tomorrow!

Agarad 2020-10-16 - 11:36

Hi Guys, can someone tell me what those weights called?
I have posted the same questions somewhere, but do not find it anymore.

By the way, great videos, love them. Finally i love working out.
Thanks for posting:)

Cheers, from Norway:)

Silverweaver 2020-10-17 - 07:30

Your Wife needs her own youtube channel!! she looks AMAZING!!

JoJosida 2020-10-17 - 18:07

Great workout! Love your quick workouts and your channel! Thanks ��

Akizilkree 2020-10-18 - 03:46

Could you please let me know what bench you are using? Looks a good size and easy to store

Periwield 2020-10-19 - 14:34

DAAANG doing flys with those 10 lb dumbbells! I used 5s, then 2.5s, then bodyweight haha. Do you have a video or blog post with mobility exercises? If not would love to have one!

Thordimath 2020-10-20 - 04:11

Thanks Funk. I’m doing this workout today. I also appreciated the nutritional tip. I’m going to be checking out that app also.

Dalagrinn 2020-10-21 - 03:43

I really enjoyed this workout, thanks guys! The cardio intervals in between was a great idea, it made the workout more interesting.

Torso Supersets – Endurance and strength Challenge

Upper Body Strength and Cardio Workout 27 Minute Upper Body Superset Workout

Upper Body Metabolic SuperSet Workout

RU69-800 Reps Endurance Challenge Total Body Workout With Advanced Level Exercises

Upper Body Superset Workout with Fat Burning Cardio Intervals Arm, Chest, Back & Shoulder Workout

Strength and Power MMA Workout Upper Body Workout

Upper Body Workout (Back Focus) for Endurance + Strength

Muscular Endurance Upper Body Workout From the Summer Sizzle

Torso Stretches for Cyclists

How you can Build Muscle Through Weight Lifting

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