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JUNE 01 - 30 2018

June 2018 SUPERSET CHALLENGE!

   Download Exercise Tracking Form     pdf download pdf (1.9 MB)

Start today! This June, Sports West Personal Training challenges YOU to complete 20 different KILLER supersets before the end of the month ...

Get Fit and Win Prizes!

Complete 20 of the supersets below by June 30th 2018, (No repeats) and track them on the tracking form.   Submit completed form to the Sports West Fitness office, and you'll be entered into a drawing to win prizes!  (See list below.)   Be sure to start each session with a dynamic warm-up!

What are supersets, you may ask? Supersets are weightlifting sets, performed back-to-back with no rest in between. Generally, you'll perform a combination of 2 or 3 sets of different exercises that work different muscle groups. In some cases, you can put together sets that work the same muscle groups, but with different movement patterns (this is sometimes known as "stacking"). However you do it, supersets will totally work you! You'll be able to pack a high number of sets into a short session: great for when you're strapped for time, and need to make the most of a short workout.

THE SUPERSETS:

  • 20 mountain climbers/15 cable or cord row/20 fit ball ham curl
  • 20 jumping jacks/20 body-saw planks(TRX®)/20 hip bridge(TRX® or floor)
  • 15 push-ups/15 lat pull-down/20 reverse crunches
  • Ascend stairs skipping step x3 / 15 seated db curl to press
  • 15 pallof side-steps(l/r)/15 cord or cable lift l/r
  • 40 TRX® ham runners/30 TRX® high plank hip flex runner
  • 15 side plank top leg raise l/r / 20 TRX® squat to row / 15 ankle cuff kick l/r
  • 150’ versa climber / 200 m row machine
  • 40 high knees / 40 butt kickers / 20 slalom
  • 20 lunges / 15 push ups / 15 straight arm pull down (cable or cord)
  • 20 kettlebell swing / 15 supine snow angels(cable or cord)
  • 30 lateral db squat l/r / 15 side crunches l/r
  • 15 cable or cord-fly with squat / 15 cable or cord reverse fly with reverse squat
  • 3 min treadmill (mod-hi intensity) / 20 TRX® hip bridge abduction
  • 15 db biceps curl / 15 db tri kickback / 15 db lawn mower l/r
  • 30 scissor jumping jack / 15 db shoulder press / 15 db pullover
  • 20 fit ball feet-to-hand / 20 fit ball superman
  • 15 ankle cuff cord or cable abduct l/r / 15 ankle cuff cord or cable adduct l/r / 10 spider push-ups
  • 15 db deadlift / 30 crunches / 10 db rear leg elevated squat (l/r)
  • 15 cable or cord tricep press / 50 jump rope or air jump rope
  • 20 body-bar squat to diagonal press / 15 TRX® fallout to ext.
  • 20 sec. battle rope waves / 10 down dog push-ups / 20 crunches
  • 2 min stair-stepper / 20 fit ball ham curls / 200 m row machine
  • 5 kb tgu l/r / 15 kb - fit ball pull over / 10 fit ball pike push-up
  • 20 low plank pilate rotation l/r / 20 wiper hi up
  • 15 ankle cuff cable or cord skip jump l/r / `5 ankle cuff cable or cord glute kick
  • Ask fitness staff if you have questions!

The PRIZES!