Motivation Monday- my introduction to The Nerd Gym ( & partner fast/slow supersets)

My family is out of town this week for spring break, but that doesn’t mean no workouts for me. Since we’re spending our vacation in my hometown, I got the awesome opportunity to work out with me best friend since freshman year of high school. This was actually our very first workout in our 20+ year friendship, and what a workout it was. The workout was a partner superset with one fast exercise paired with a slow exercise. The partner doing the slow exercise had to take the same amount of time to do one rep as it takes their partner to do 10 reps of their fast exercise. Then we would switch back and forth until 90 seconds passed. We had a 30 second round between each superset and went through the whole circuit 3 times. It was an really fun and challenging workout.

Superset 1:

10 squat jumps

https://www.topshelfshelly.com/wp-content/uploads/2018/03/img_3092.mov

1 slow deep squat

https://www.topshelfshelly.com/wp-content/uploads/2018/03/img_3093.mov

Superset 2:

10 alternating bicep curls vs. 1 slow bicep curls 20# DBs

https://www.topshelfshelly.com/wp-content/uploads/2018/03/img_3094.mov

Superset 3:

10 KB deadlift 70#

https://www.topshelfshelly.com/wp-content/uploads/2018/03/img_3095.mov

1 slow ST leg curl

https://www.topshelfshelly.com/wp-content/uploads/2018/03/img_3096.mov

Superset 4:

10 pullover sit-ups

https://www.topshelfshelly.com/wp-content/uploads/2018/03/img_3097.trim_.mov

1 slow sit-up

https://www.topshelfshelly.com/wp-content/uploads/2018/03/img_3097.trim-1.mov

Superset 5:

10 MB chest toss

https://www.topshelfshelly.com/wp-content/uploads/2018/03/img_3098.mov

1 slow push-up https://www.topshelfshelly.com/wp-content/uploads/2018/03/img_3099.mov

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