Supersets in Yogyakarta !

By ciki on October 23, 2015 in Dailys, Exercise, Fitness

Finding a safe place to run is not always easy, when traveling.

More so if you are also a travel blogger who has to leave early in the morning to catch the sunrise, and not in bed till long after sunset!

Well, I like to do my supersets in the gym, whenever I have a free moment.

Here’s what I do – always work the big muscle group first..

Superset 1 – Butt, Hamstrings, Quads, and Calves

Lunges – Walking lunges with 10KG weights in each hand. Should at least do 20 lunge steps with each leg.

Jump squats – jump cross your legs, then uncross into a squat. Repeat for 20 reps.

Superset 2 – Obliques and Deep Abs

Plank or Side Plank for 1 minute.. followed by Crisscross Crunches/Bicycle Kicks

Lie faceup on floor with elbows bent out to sides at shoulder level, hands touching behind ears and knees bent, feet flat.

Crunch up, lifting feet off floor, and rotate torso toward right as you bring right knee into chest; simultaneously extend left leg diagonally up at a 45 degree angle.
Keeping torso and legs lifted, switch sides and repeat to complete 1 rep.
Repeat for 20 reps.

Superset 3 – Running on the Treadmill

since time is not on your side, do a quick 1 minute warm up at speed of 9.

Then for 5 minutes, run all out at speed 12, or if you can, 13.

Drop speed to 6 and walk for half a minute, then back to 5 minutes at speed 12.

Superset 4 : Rowing

I like to work out with the hubby on this one – set the resistance for female to 3 or 5, and for male to 8.

Then, you need to time your row – from Zero to 1KM or 800m (up to you to set the distance). Now you race to see how many minutes to reach that distance. Usually hubby beats me by 20 seconds, eventhough his resistance is higher! This is a super fun superset – try it!