Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski.
Words/workout: Claudia Jovanovski (pictured)
Photography: James Patrick
Time-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types.
Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits.
According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition.
The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training.
In tri-sets, the usual rest period between sets is used to complete a set of another move.
Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism).
You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group.
The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains.
While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals.
For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue).
This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track.
On your marks, get set…
1. Russian kettlebell swing
Targets: quads, glutes, hamstrings, calves, abs
Step 1- Stand with feet hip width apart and your toes slightly pointed away from the body. The kettlebell should be in the middle of your feet.
Step 2-Bend your hips back until the bell is between and behind your legs.
Step 3- Activate your glutes and drive through your hips to swing the kettlebell forward. Extend your hips and knee to get a thrust going.
Step 4-Make sure this is a repetitive movement to ensure you get a good rhythm going.
2. Bicep curl
TARGETS: Biceps
Step 1- Set up position- Stand up right with barbell at shoulder-width grip. Keep your elbows close to your body and your palms supinated.
Step 2. Keep your core activated as you curl the bar towards your shoulders. Your upper arms should remain stationary as the forearms move.
Step 3. Pause at the top with biceps contracted.
Step 4. As you release the barbell back to the original position make sure to keep your abs tight to stabilize the body
3. One-minute sprint 60 to 90-second recovery. Repeat.
4. Kettlebell squat
Targets: quads, glutes, hamstrings, calves, abs
Step 1- Set up position: feet should be slightly wider than your hips and your feet should be turned out at a 45 degree angle. Keep your core engaged, your back straight and your eyes on the horizon. Hold the kettlebell infront of your body.
Step 2. Bend your knees and move your butt towards the ground as if you are about to sit on a chair. Your hips should move slightly back and the goal is to try get the kettlebell as close to the floor without actually touching it.
Return to the set up position by driving up through your heels. Remember to squeeze your glutes at the top.
Repeat 12 to 15 reps
5. Kettlebell Romanian deadlift
Targets: Hamstrings, glutes, quads
Step 1- Set up position – Stand with feet shoulder width apart. Hold the kettlebell with both hands and let it hang in front. Draw the navel towards your spine to support your back.
Step 2- Slowly bend forward by moving your bum back and bending at the hips. The aim is to bring the kettlebell just below the knee. While performing each repetition, Make sure you should have a slight knee bend, and keep kettlebell close to body and your core tight.
Step 3. Return to the set up position by driving through your hips. Squeeze your glutes at the top of every repetition.
6. One-minute sprint
60 to 90-second recovery. Repeat.
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April 10, 2017 at 08:04AM
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