This workout is predominately made up of supersets. A sweaty mess crumpled on the floor but feeling proud of the work you just put in! This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. The cool thing about this full body superset is that you could totally add weights when you have access to them. Remember to keep good form, chest up, straight back, core tight. I have done this workout a few times now. Just did this and feel awesome! Well done! It’s not an easy workout so that is awesome!! Get ready to put in a lot of work in about 30 minutes. Do the goblet step-ups on a box or bench, alternating legs for 20 reps. Your email address will not be published. I am only small so with the 16kg KB it is a bit of a struggle on the step-ups. I don’t know which Superset was the worst out of 1, 2 and 3 – all 3 were super tough! Superset 1: 3 sets of 6-8 reps Lift: HEAVY. I used a 16kg kettlebell for everything, and that was plenty, although you could probably go a little heavier for the deadlift high-pull. Ready for death by goblet? By doing a full body workout instead, you split these 18 sets across the 3 days AND take advantage of spiking the muscle synthesis process each time it starts to drop. Tricep Extension Hammer Curl. Unfortunately, it’s probably the most misused, too. But I have made your hemp protein fudge about 15 times or more. This site uses Akismet to reduce spam. No muscle left behind. Mind Pump Adam and Mind Pump Sal share and demonstrate how to incorporate this into your current exercise and training programming.WHAT: 3 Supersets that cover the whole bodyDURATION: 15-20 minute workoutBENEFITS: - Increased calorie burn- Still sends muscle burning signal- Quick full body workoutSuperset #1Bench Press:- Feet on the floor- Hips stay on the bench- Nice natural arch in lower back- Grab bar outside of your shoulders- Retract and depress shoulders- Keeping good tension from hands to feet- Bring bar right below the nipple line- Controlled reps- 8-12 reps (hypertrophy range)- Consistent TempoPull Up:- Supinated grip- Palms facing back- Starting at full extension- Pull chest up to the bar- Maintain good posture- You can pause at the top or keep continual motion- Shoulders are back and down- Nice full stretch———Superset #2Rear Fly (Dumbbells):- Light dumbbells- Bend over with good posture- Elbows at sides- Body isn’t swaying- Elbows fixed- Very controlled movementArnold Press:- Hands start facing back- Press the dumbbells overhead- One continual motion- Top of the movement; arms right beside your head- Tight core stability- Do NOT arch your back- Palms facing up - Rotate all the way upBack step lunge to toe touch:- More of a combination; less of a superset- Front foot stays flat- Bring the knee up and balance- Use the opposite hand to reach down and touch your foot- Knee can bend- Posterior chain movement- Calorie burner MIND PUMP PRESCRIPTION:Bench Press \u0026 Pull Ups- Aim for (8-12) reps of each- No rest in between exercises- After finishing both exercises, rest for 30-60 seconds and repeat- 3 sets for this cycle- Take a 2-3 minute break before moving to Superset #2Rear Flys \u0026 Arnold Presses- Aim for (8-12) reps - Minimal rest in between movements - straight from one movement to the following exercise- After finishing cycle; 30-60 second break and repeat- 3 sets - Rest 2-3 minutes before transitioning to next comboBack Step Lunge 2 Toe Touch- Aim for 15-25 reps per leg- Rest 30-60 seconds between sets- 3 sets**GOAL IS TO BE ABLE TO COMPLETE THIS WORKOUT IN (15-20) MINUTESSubscribe to Mind Pump TV - https://goo.gl/h44uXgCONNECT WITH US:INSTAGRAM: http://bit.ly/mindpumpmediaTWITTER: http://bit.ly/2vN1qpEFACEBOOK: http://bit.ly/2vq95cdSHOP MIND PUMP:http://bit.ly/2uvQY6bPRIVATE FACEBOOK GROUP:http://bit.ly/2vuntiaPODCAST:iTUNES - http://apple.co/2vMEPcASTITCHER - http://bit.ly/2hQSIAS Learn how your comment data is processed. Because of the superset structure, this workout is going to deliver a ton, in just a short amount of time, especially thanks to the burner set at the end. Wide-Grip Pull-Ups/Push-Ups. The goblets squats and burpees are pretty straightforward, as are the goblet lunges and kettlebell swings. Dumbbell Cross-Bench Pullovers 3 sets x 10 reps (not only do these pullovers work the chest … This 30 minute full-body superset workout is a serious burner. As you can see, a full body workout for men is more than possible in 35 mins. This is paired with a basic 30 second plank for some added core work. Try these 3 supersets when you are strapped for time and need to get a quick workout in. Everything can be scaled as needed to suit your fitness level. Get your equipment set up, start your time and it’s go time! You then rest 20 seconds before repeating. Best of all,… C1. The deadlift high pull can be performed with a kettlebell or a barbell. and get a free eBook with my 25 top recipes. Workout Labs Fit. For the lunges you can either do a forward or reverse lunge or do walking lunges. Welcome to Running on Real Food! Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. Here you'll find simple, delicious and healthy, plant-based recipes and everything you need to eat, live and thrive. You can do this full body superset workout at home with only a pair of dumbbells or kettlebells. I’m pretty sure this is going to KILL my legs – I’m excited . Front Squat Romanian Deadlift. Do this workout up … I have only managed 10 in a row. The superset training showed a greater level of energy expenditure during the workout in comparison to the traditional workout. In it, we’re combining supersets with what we … We won’t sugar-coat it: This week is downright hairy. Chocolate and cookies included. If you search goblet squats online you’ll get plenty of examples of how this should look. Thank you. Full Body Superset Workout. You’ll perform 4 different supersets for 5 sets each, resting just 60 seconds between each superset. The 20-Minute Superset Workout That Hits Everything! The main thing to keep in mind with doing supersets is that you still want to progress in your workouts by either adding weight or reps over a reasonable period of time. What a wicked workout! The workout consists of 4 supersets of two movements performed back to back for a time-efficient full-body training session. Home Calendar My workouts Library Fit. Superset 3: 2 sets of 25 Lift: Light-Moderate. Choose a weight that will allow you to finish in around that time. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. Required fields are marked *. A goblet squat, lunge or step-up involves holding a kettlebell or dumbell close to your chest with your palms turned upward in a goblet shape. Often the only time I have to get a lift in is over an extended lunch break. Recommended to you based on your activity and what's popular • Feedback Superset Workouts are Quick! In this hiit superset class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. On leg days you don’t do the actual series as supersets, but you … Do as many rounds as possible. Connect with me on Instagram, Facebook and Pinterest and read more about me here. A sweaty mess but awesome nonetheless. 06 Dec. Your email address will not be published. This workout implements supersets, which means you move from one exercise to the next without rest, then take a 1-2 minute rest after completing all the reps for both moves. The result? Maintain … This 30 minute full-body superset workout is a serious burner. Muscles Worked: A full body exercise specially targeting the upper body: Shoulders (deltoids) Chest Back Triceps As well as glutes, quadriceps, hamstrings, abs and core ... 5 Supersets at 7 minutes each = 35 minutes. Created with WorkoutLabs Fit workout builder. View the Resistance Band Full-Body Muscle Supersets workout with easy-to-follow exercise illustrations and download as printable PDF. Thanks for trying it and letting me know, I love getting feedback on these and hearing how you guys do. The 20-Minute Superset Workout That Hits Everything! Legs superset. This at-home workout can be done in under thirty minutes. A workout that combines a strength exercise with a bit of a cardio/interval exercise. This is a superset. A1) Front squats x 8 reps. … Great workout. Try these 3 supersets when you are strapped for time and need to get a quick workout in. It’s a lot of fun, will work every muscle in your body as well as challenge your cardiovascular fitness. Superset 4: 3 sets of 12-15 The EPOC expenditure for the super set workout was 33% higher than the traditional style workout. Perform exercises “A” and “B” one after another. ©2021 Running on Real Food. Give this full body superset a go the next time you’re looking to get a substantial lift. Supersets help Prevent Plateaus – Because we’re switching up the movements constantly, the body gets ‘confused’ and this helps you avoid plateaus. This full-body superset workout will target your entire body as well as provide a cardiovascular challenge. This workout will hit all the major muscle groups and get the heart rate up with supersets throughout! Ready for a sweaty full body kettlebell workout? For example, the first superset for your upper body has you doing a … Thanks for the workout! The goal is to finish as fast as possible, taking little to no rest between the movements in each superset. Hi! Loving this conditioning workout? You’ll do four sets total. However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group. Posted at 12:54h in Fitness by menshealthlist 0 Comments. A full-body workout that incorporates all of your muscles while keeping your strength and power at optimum levels. Get ready for cardio-intensive bursts and muscle building moves in this awesome Full Body Superset workout! This month, learn to pair up exercises properly so you build muscle and shred fat without compromising your workout. Repeat this format until all supersets are done then move on to the next exercise pairing. How to Do Superset Workout ~40 Minute Full Body Strength Training Workout: 1A (4:02) Deadlift (4 sets x 8-10 reps) 1B (5:47) Squat Press (4 sets x 8-10 reps) Bent-Over Barbell Row Incline Chest Press. Try these ones too: About Deryn. The classic bodybuilding superset—two exercises done back-to-back for the same muscle group, with no rest in between—is one of the most commonly used techniques in any gym. My upper body is my weakest so the push ups really intimidated me but managed to do all fifty on my toes. Push, Pull, Legs and Core Superset Workout. I barely do crossfit . Design by Purr. Utilize supersets by either adding them to certain parts of your workout or creating an entire workout solely composed of supersets like the one that follows: Full Body Superset Workout. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Love the way your intervals are set up! Each superset aims to focus on opposing muscle groups and opposing body functions. The last superset involves push ups and a deadlift high pull. The Full Body Superset Workout–The Best Superset Exercises You’re Not Doing. Table of Contents show The super set workout was performed for 30 minutes and the traditional workout was performed for 36 minutes. – Do the two exercises listed together with no rest in between THEN rest for 30 seconds. Why This superset works your heart harder by alternating blood flow between your upper and lower body How Stand in front on a barbell, then squat down and grip it … Let’s do this thing. You’ll recognize this style of circuit training if you’ve done Home Workout Domination before, my 8- week at home workout program that pairs explosive cardio with strengthening moves so you get stronger while burning fat! Warm-up of 00:00. Superset 2: 3 sets of 10-12 Lift: HEAVY. Supersets are perfect for shocking and stimulating the muscle. Start by doing 10 pull-ups with a wide grip on a pull-up bar. More workouts. Everything about that looks fun! But it is ace. Death By Goblet 30 Minute Full-Body Superset Workout. Set timer for 5 minutes. It’s a lot of fun, will work every muscle in your body as well as challenge your cardiovascular fitness. Rest for 60 seconds between each superset. By bouncing between two exercises quickly, the workouts only take 20 minutes tops. I’m also the author of Super Simple Plant-Based and Vegan Protein Smoothies. The Full Body Superset Workout–The Best Superset Exercises You’re Not Doing. There’s zero equipment needed for this full body workout so it can be done anywhere! To perform this workout you’ll need a kettlebell and a bench or box. Workout of 6 00:00. 0 Likes. Disclosure: This post may contain affiliate links. Supersets are generally one of the best ways to cram a lot of volume into your workout routine in such a short period of time, that’s why many experts and bodybuilders do them. Officially my Sunday afternoon workout! We then move onto our HIIT superset work. You’ll perform 4 different supersets for 5 sets each, resting just 60 seconds between each superset. 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