Double down on your workout by using opposing muscle groups in the same session.
To make this make more sense put it this way – if your biceps and triceps were a couple, they’d never argue over chores. Each has it’s own job. Biceps bend your arms, triceps extend. It never changes.
Pretty much every muscle in your body has a ‘partner’ muscle. These ‘partner’ muscle group shares an equal-yet-opposite responsibility. Training them together is a simple way to get the most of your workout. Especially if you limit your break time.
When people perform two opposing supersets back-to-back without rest, their bodies recorded higher muscle activation. (Compares to those who had 30-second to 1 minutes rest.)
This is because when you work one muscle, you pre-activate it’s ‘partner’ muscle, which allows it to fire more quickly when you switch exercises.
With the holidays here, we know your gym time is cut short due to your to-do list. That’s why it’s important to get the most of your sessions. Do the following 15 minute session and still see results.
15-Minute Toning Workout
Dumbbell Suitcase Deadlift
Sets/Reps: 3×15
- Hold a dumbbell at your sides and stand with your feet hip-width apart and knees slightly bent.
- Keeping your chest lifted and weights close to your body, push your hips back and lower until dumbbells are at mid-shin.
- Pause and return to start.
Dumbbell Reverse Lunge
Sets/Reps: 3×15
- Hold a dumbbell at chest level with your elbows close to your body.
- Keeping your chest upright, step your right foot back and bend your knees, lowering until your left thigh is parallel to ground.
- Press through your left heel to return to stand.
- Complete reps and return to start.
Feet-Elevated Push-Up
Sets/Reps: 3×15
- Get in push-up position with your hands on the flood and feet on an elevated surface. The higher the step, the harder exercise.
- Keeping your core tight and back flat, bend your elbows to lower your chest.
- Press through your palms to return to start.
Push-up Position Row
Sets/Reps: 3×15
- Start in push-up position with a dumbbell in each hand. Get into a push-up position with your hands resting on dumbbells and your feet slightly more than hip-width apart.
- Brace your abs as you pull one dumbbell toward the side of your rib cage
- Pause, lower the weight, then repeat with the other arm. That’s one rep.
