Super sets are where you perform two movements back to back. They’re a form of Circuit Training, which is where you perform two or more movements back to back. Circuit training may be the secret weapon women need to burn stubborn fat.
Female fat loss tends to be notoriously slow. It has to do with a lot of different factors. Cortisol is a huge part of it – which is a stress hormone. Cortiol has been linked to fat loss, so you want to live a stress free lifestyle.
I know that’s tough in our day in age, but it’s more of a mindset factor then anything else. When I get stressed out, I usually meditate. Sometimes an intense workouts helps as well. In fact, my best workouts are usually when I’m angry!
So, besides reducing your stress levels, you need something super intense to get rid of the stubborn fat. One way is constructing targeted circuits. For example, if you have trouble with your hips and thighs, choose 4 movements that target that area and perform them in a circuit fashion.
Here are some great movements to use:
- 1-Leg Hip Extension
- 1-Leg Stability Ball Leg Curl
- 1-Leg Bench Squat
- 1-Leg Deadlift
Notice that all of these are bodyweight movements, and are performed with only one leg. Single-limb lower body training is a great way to isolate and blast off the stubborn fat .
But of course, you can’t just train your legs all week. You must balance out your workouts with upper body training as well. Here are some great upper body movements you can perform in a circuit:
- Renegade Row
- Underhand Inverted Row
Your intensity level is going to be super high during these workouts, so you will not need to do any additional steady state cardio to burn off any fat. In fact, these circuit workouts will burn MORE calories then any steady state cardio workout.
For more awesome circuit training workouts for women, check out Craig Ballantyne’s female fat loss program: Booty 4 Wife. Click here to learn more.