Supersets: The 44 Minute Gym Workout

Try the forty-four minute workout. Combined with a conscious diet, it is a good maintenance program that works with supersets and push-pull science to get you in and out in no time.

*Check with your doctor before starting any workout program and always watch your form.

20 minutes of Cardio in the Fat Burning Zone

Begin on the treadmill, elliptical or bike reaching and maintaining your fat burning zone as fast as possible for 20 minutes. If you subtract your age from 220 this is your approximate maximum heart rate. Multiply your maximum heart rate by .60 and .70 percent and this should be your fat burning zone. For example, a 40 year old should have a maximum heart rate of approximately 180bpm. After the above multiplication, the fat burning zone is roughly 108 to 126bpm.

*You must alternate between each set of exercises below to maintain a push-pull workout. *Make sure the weight you choose is not too light or heavy going up in increments of 5 or 10 pounds for each rep.
*Rest no more than 10 seconds between sets (this should be included in each 6 minute set).

Super Set #1 – 6 minutes

Off-Bench Crunches – Place your butt on the vertical end of a workout bench, extend your legs and begin 20 sit up crunches. The first 5 are straight, the next 5 you alternate twisting side to side and then repeat again. 3 sets of 20.

Raised Leg Bench Press – Lie on the bench press with your knees bent in the air. Keep your lower back pressed down as you bench. Never put your feet on the ground. 3 sets of 10.

Super Set #2 – 6 minutes

Dumbbell Curls – Hold each dumbbell at your side horizontal to your body. Bring up both at once twisting into a full curl and then twisting back down into the start position. Keep your feet together. 3 sets of ten.

Tricep Raises – Lie perpendicular on a bench on your upper back. Keep your feet together on the ground and your torso and butt raised up. Hold one dumbbell at one of its weight bases with two hands. Drop behind your head and raise up again being sure not to arch your back. 3 sets of 10.

Super Set #3 – 6 minutes

Lat Pulls – Sit on the bench, keep your back straight and work the lat pull cable machine making sure not to tug. 3 sets of 10.

Military Press – Sit and use the military press machine also keeping your back straight. 3 sets of 10.

Super Set #4 – 6 minutes

Leg Curl (thighs) – Do 3 sets of 10 on the leg curl machine.

Reverse Leg Curl (hams and calves) – Do 3 sets of 10 on the reverse leg curl machine (watch that you do not arch your back here. If you do, lower your weight).

These supersets that make up a 44 minute workout can be done every other day, 3 days per week. Cut out processed foods, sugars, dairy, soda and fatty meats along with alcohol and late night eating and you just may turn yourself around.

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About the author: Matt Tomas

As a writer Matt enjoys tackling many subjects with impeccable research and creative humor. He also works as a Professional Actor, Licensed Massage Therapist, Licensed Process Server and Professional Drummer.


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