Tag Archives: superset burnout

Wow #9

Wow #9 is a workout designed tone your shoulders and core!
Grab medicine ball or a pair of moderate weights

The set type is horizontal rising meaning we are going to finish all 3 sets before you move on to the next workout.

Warm up:
20 jumping jacks
10 push ups
10 reverse lunges
X3

Workout
Shoulder press 15 reps x3 sets
:15-1:00 rest between sets

Push ups 15 x3 sets
:15-1:00 rest between sets

Full body crunches 20 x3 sets
:15-1:00 rest between sets

Spider planks 20 x3 sets
:15-1:00 rest between sets

Superset burnout (bonus)
Front raises 15
Mountain climbers 30
X3 no rest

Cool down:
5 minutes of stretching

Beginners:
Start with higher rest periods lower reps and sets and work your way up.

Advanced:
To make this workout harder stick to shorter rest periods, switch the push ups for decline push ups, add a cardio workout between sets or increase to 4 sets per exercise.

Let me know what you think go to Http://AutumnLeigh.com or use the hash tag #FitnesswithAutumn