Supersets for Super Mom

Ava, my baby, turned 2 this weekend. Wow, after a weekend of 3 birthday parties, cake and wine I feel over sugared. I am definitely performing day 4 of the Baby Bump busy mom program using superset training today. She is thriving and often wants to be with me when I exercise on Monday at home with her. How do I adapt my workout to accommodate her changing nap schedule so I can still fit in my superset workout with her running around at my feet. Rule 1 for me- I do not lift weights when the girls are in the "gym"(old room at home where I work out). Take a look at my workout.

DAY 4

Exercise Day 4 Reps Sets Rest
Warm up 2
1 a) Bridge on Stability Ball Heel Lift 10/leg 2 0
b) Split Squat 10/leg 2 1 min
2 a) Shoulder Press/Retract/ Side Lower to shoulder level 12 2 0
b) Plank with elbows on stability Ball- add spotter 12 2 1 min
3 Kneeling Knuckle Pushups Body Weight Squats
Tabata- 20 seconds work/ 10 second rest intervals, 8 sets consecutive

2 Exercises alternate between them using the pattern, 4 minutes total for this set


As many as you can in 20 seconds 8


I did not change a thing in this workout to accommodate my children being with me. I was able to use body weight resistance using reciprocal suspersets to get the maximum fat loss benefit. (See the studies listed below for proof on reciprocal supersets.) You can notice superset 1 uses a hip followed by a knee dominant pattern, superset 2 uses a back followed by a front pattern.

2 STUDIES

1. This is a great study showing that using reciprocal superset resistance training increased energy expenditure, EPOC and lactate over traditional weight lifting. You guessed it the Baby Bump Busy Mom Fitness program incorporates 2 days of superset resistance training in the program for your maximum time sensitive energy expenditure. My program is based on scientific research and not just a jumble of thrown together exercises to make you uncomfortable.

"Incorporating this method of resistance exercise may benefit exercisers attempting to increase EE and have a fixed exercise volume with limited exercise time available. "

(C) 2010 National Strength and Conditioning Association

http://journals.lww.com/nsca-jscr/Abstract/publishahead/The_Metabolic_Costs_of_Reciprocal_Supersets_vs_.99274.aspx

2. Here is the abstract of a study published in the Journal of Strength and Conditioning. The study reveals compliance of working out 3-4x/week, for 8 weeks continuous will significantly reduce body fat. Yes you guessed it 3-4x per week is prescribed in the Baby Bump Busy Mom Fitness Program.

http://journals.lww.com/nsca-jscr/Abstract/2009/11000/Frequency_of_Exercise_for_Body_Fat_Loss__A.26.aspx