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In this workout, we will go through five different supersets, all designed to work the whole body. Supersets are long sets, meaning that two or more exercises are strung together for their similarity or differences in a way that allows for continuous work with very little rest.
We will perform the first three supersets three times and the last two will be performed twice. The stability ball will be used as a platform to add resistance and support. Dumbbells will be used to add load. I suggest having more than one set of dumbbells, since the upper and lower limbs have varied strength abilities.
Shoulder Row / Shrug
Ball Chest Press
Ball Seated Squat
Elevated Ball Lunges
Prone over Ball Extension
Supine Ball Flexion
In this workout, I have chosen ten of the most effective multi-joint exercises for muscle hypertrophy goals using a chair, a Yoga Block, and your body. Working with bodyweight only can not only give variety to your fitness plan but it can teach you how to use more muscular effort when we exercis...
This full body workout features a ten exercise circuit format as we move from one challenge to the next with two sets each. Exercises are complementary in nature so that one side can rest while the other is working. It is recommended to use both a lighter and heavier set of dumbbells to get the...
When we think of hypertrophy training, it usually involves both sides of our body's limbs moving together. However, when we only move from one side, the other has to brace itself and assist nearby joints for the structure to be stable enough to create the exercise.