Since our last training session, Sam has been to the gym a couple of times by himself and has followed the same kind of training methods as he has been using at Results. Sam has focused his workouts more around circuit training and has also started to incorporate kettlebell exercises into his routines.

For today’s session we would be focusing on superset training, which involves performing 2 exercises back to back without any rest. Again we would concentrate mainly on the major muscle groups of the chest, back and legs but would pick exercises that would also target his shoulders, arms, core as well as his heart and lungs. Below are the supersets, which we used for this session as well as a short video showing Sam performing the last set of each.

Superset 1.

TRX Atomic press-up: Not only does this hit the chest but it is also a killer for the abdominals.

Kettle floor press with leg up: By lifting your legs this gets you using your core more to help stabilise the body as well as helping to place more emphasise on your chest.

Superset 2.

Double kettlebell swings

TRX Rows

Superset 3.

Powerbag squat with shoulder-to-shoulder press

Reverse lunge with powerbag upright row: By reaching forward with the bag as you lunge will force you to use your core muscles to help to stabilise your body and prevent the weight of the bag throwing you off balance.

Superset 4.

Press-ups with handclaps: (Not shown) Sam got into a press-up position and I knelt in front of him. He performed one press-up and then lifted his right hand of the floor and clapped my right hand aiming to keep his body still by engaging his core muscles. He then repeated with another press-up followed by left hand clap.

Medicine ball V-up.