Bodyweight agonist-antagonist supersets

Students perform supersets that pair two exercises for opposing muscles with no rest in between: push and pull, quads and hamstrings, abs and lower back. They build muscular endurance and see why this method saves time and keeps muscles balanced.

How to play

1. Explain agonist and antagonist muscles with examples on their own bodies; students feel the biceps and triceps while bending the elbow (3 min).
2. In pairs, students match six given exercises on the worksheet into three opposing-muscle supersets (3 min).
3. Superset 1: 12 incline push-ups and 12 band rows back to back; 60 seconds of rest; three rounds (5 min).
4. Superset 2: 15 squats and 12 single-leg glute bridges per side; three rounds with 60 seconds of rest (5 min).
5. Superset 3: 30-second front plank and 12 controlled back extensions; two rounds (4 min).
6. Wrap-up: pairs explain which superset was toughest and how they would use it in a 30-minute home workout (2 min).

Rules

• No rest between the two exercises in a superset, but change positions calmly.
• Do back extensions without bouncing or straining the neck.
• The partner tracks reps and form.
• Anyone can cut reps if their form breaks down.

Variations

Adaptations

• Limited mobility: upper-body band supersets from the chair: press and row, curl and triceps extension.
• Shyness: the pair picks a spot at the back of the gym and follows the worksheet.
• Advanced level: full push-ups and rows with a doubled band.

Learning goals

• Identify agonist and antagonist muscle pairs.
• Use supersets to train muscular endurance.
• Understand how muscle balance helps prevent injuries.

Equipment for a class of 25

• yoga mats: 25
• resistance bands: 13
• worksheets: 25

Teacher tip

Incline push-ups work on a gym bench or against the wall. Remember the goal is quality: fewer good reps beat more sloppy ones.

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