In the bottom menu of the app, choose the training icon (the stopwatch).
Under Weights you will find the Supersets card. Press it so you may access the list of Weights Workouts. In Supersets you will work on one specific exercise at a time. Note that the training approach in Supersets mixes a specific Exercise with a particular Workout (training protocol).
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You should only start Weight Training on your own if you had been professionally instructed about the correct technique before.
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Always warm up. Before you lift a weight, do at least five minutes of aerobic exercise to get your muscles warm and pliable. Additionally, before you start the training, you should warm up by lifting some repetitions of the chosen exercise with a low weight first. Remember that good form is always more important than lifting a lot of weight.
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Never use heavy weights when you are training alone.
Choosing your exercise
In this screen, a long list of Exercises opens. If you click, for example, on BARBELL CURLS, one of two things will happen: you will be asked to do an assessment if you have never done one before; you will see the list of possible Workouts for the chosen exercise, provided you have done the assessment before.
Supersets assessments
In the assessment screen press START.
If you are not familiar with the correct form to perform the exercise you can check the video by clicking on the icon on the upper right corner.
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With the SUPERSETS ASSESSMENTS we want to determine how strong you are for this particular exercise, and therefore, what starting weight you should use later in the SUPERSETS for this exercise.
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You need to choose a weight that allows you to do between 10 and 15 repetitions. If you could do more than 15 repetitions, it means that the weight you chose to perform the assessment was low. If you could not perform at least 10 repetitions then the weight you chose was too high. Try to find the ideal weight for this test. You may have to do more than one attempt, so don’t get too exhausted.
Once you press START the voice will guide you through the assessment. When the voice tells you to put yourself in LOW POSITION you will put yourself in the initial position for the repetition. Note that you may have to adapt the starting position for some exercises, for example THRUSTERS or BACK SQUATS where the LOW POSITION is the lowest position of the squat. Whenever you hear LIFT you will perform the concentric portion of the repetition. When you hear LOW you will do the eccentric portion.
Once you have completed your assessment you will report what weight you used and how many repetitions you were able to do with that weight.
Now, when you visit your SUPERSETS module again you will see that you already have several WORKOUTS available for the BARBELL CURLS exercise.
