Cathe Friedrich's Supersets & Push Pull DVD (Body Blast series)
Supersets is a unique 53 minute full body weight training program that incorporates a series of exercises that are grouped by varying body parts and performed in rounds. While this may not be the traditional association that many are used to with supersetting, superset training is also classified as doing two or more exercises at a given time with little or no rest between exercises (or sets). Because the specific exercises themselves only do one set without repeating, you are encouraged to go as heavy as you can with good form. Of course the first few workouts will take some practice since you will not know exactly what weight will bring you to fatigue by the end of the set. Push Pull is a 45 minute total body workout which features many new and refreshing exercises to keep your muscles stimulated in new ways. The focus of this workout is to promote muscle balance as well as strength and endurance gains through exercise variety and balance challenges. We use the stability ball quite a bit in this workout to create this added balance challenge which in turn promotes even greater muscle recruitment. It's important to point out that when using a stability ball you should use a lighter weight than you typically would for a given exercise since the unstable environment makes the muscles work harder to stabilize. As your body gets acclimated this "wobbly" environment you'll find that you are able to gradually increase your weights again.Keep in mind that for muscle balance we are doing one muscle group then the opposing muscle group. In most cases this is anterior (front) and posterior (back) but when it comes to shoulders we have both anterior (front delt) and posterior (rear delt) as well as superior (mid/top delt) and inferior (lats) which are directly beneath them.