12/08/2023 - the_mud_room - Arnold’s Class Supersets
AO: The M.U.D room
When: 12/08/2023
QIC: Titanium
PAX:
Number of Pax: 12
Number of FNGS: 0
Pax Names:
Green Thumb, Kiwi, Buzz, Boxer, Tex, Queso, Challenger, 4K, Kinetic, Rerun, Miyagi, Titanium
BackBlast:
With a holiday playlist going, we quickly warmed up since it was quite chilly! In cadence Jumping Jacks, Toy Soldiers, and Weed Pickers got the blood flowing. We then moved on to Arnold Schwarzenegger’s Classic Supersets which we did for 40 seconds with 5 seconds between each exercise. Two reps per set before moving on to the next.
We did the Bodyweight and Dumbbell versions of the Supersets, plus a bonus 12 Days of Christmas list! However, we only made it through 5 days before running out of time. Everyone was able to take home their list so that they could keep going at home… Wonder how many pax took me up on that offer?!
The Thang:
| CLASSIC SUPERSETS – ARNOLD | ||
| Bodyweight Version | ||
| Superset 1 | Chest / Back | |
| 8-12 Reps | Pushups | |
| Superman “W” | ||
| Superset 2 | Shoulders / Biceps / Triceps | |
| 8-12 Reps | Bent Over IYT | Thumbs up |
| Backpack Curls | Use weight | |
| Incline Pushups | ||
| Superset 3 | Legs | |
| 8-12 Reps | Split Squat | |
| Single-Leg Deadlift | ||
| Superset 3 | Abs | |
| 8-12 Reps | Leg Raise | Knees bent, lower slowly |
| Plank | Arms straight | |
| Dumbbell Version | ||
| Superset 1 | Chest / Back | |
| 8-12 Reps | Chest Press | |
| Bent over Row | Flat back | |
| Superset 2 | Shoulders / Biceps / Triceps | |
| 8-12 Reps | Overhead Press | |
| Bicep Curls | ||
| Lying Tricep Extension | To ears & up; keep arms still | |
| Superset 3 | Legs | |
| 8-12 Reps | Goblet Squat | |
| Stiff Leg Deadlift | Kickstand; butt back | |
| Superset 3 | Abs | |
| 8-12 Reps | Leg Raise | Knees slightly bent, lower slowly |
| Plank | Arms straight | |
| 12 Days of Christmas | |
| 1 | Macarena Plank |
| 2 | Burpees |
| 3 | Bonnie Blairs |
| 4 | Pushups |
| 5 | Big Girl Situps |
| 6 | Mountain Climbers |
| 7 | Donkey Kicks |
| 8 | Sumo Squats |
| 9 | Gas Pumper |
| 10 | Plank Jacks |
| 11 | Tricep Dips |
| 12 | Russian Twist |
COT:
Strength does not come from winning. Your struggles develop your strengths. when you go through hardships and decide not to surrender, that is strength. – Arnold Schwarzenegger
