In a recent post, we shared the benefits of structuring your workouts into supersets, as well as four ways you can organize your superset workouts. As a reminder, supersets are a way to maximize your exercise time by performing two exercises back-to-back with no rest in between exercises. Rest is performed after both exercises are completed (between supersets). Usually, supersets are used for resistance training.
In this post, we share some sample superset workouts for you to try.
The following four superset workouts structure five supersets in different ways to target our upper body, lower body, and core. We’ve used the same or similar exercises in each workout to demonstrate how you can organize your supersets. The exercises selected are simply examples; we encourage you to design your workouts according to your goals and the equipment available to you.
We are not going to provide you with reps, sets, or rest parameters in this post, as those will differ heavily depending on your goals. Instead, focus on how we have paired certain exercises together to create superset workouts.
If you would like to learn more about resistance training parameters (number of reps & sets, duration of rest, how much you should be lifting, etc.) check out our recent Fitness Friday broadcast here, or speak with a personal trainer at your fitness facility.
Workout #1: Target the same muscle group within a superset.
Superset #1: Squat and Walking Lunge
Superset #2: Chest Press and Chest Fly
Superset #3: Deadlift and Hip Thruster
Superset #4: Bent Over Row and Reverse Fly
Superset #5: Plank and Pallof Press
Workout #2: Target opposing muscle groups within a superset.
Superset #1: Squat and Deadlift
Superset #2: Chest Press and Bent Over Row
Superset #3: Walking Lunge and Hip Thruster
Superset #4: Chest Fly and Reverse Fly
Superset #5: Hanging Leg Raises and Back Extensions
Workout #3: Target upper and lower extremities within a superset.
Superset #1: Squat and Chest Press
Superset #2: Deadlift and Bent Over Row
Superset #3: Walking Lunge and Chest Fly
Superset #4: Hip Thruster and Reverse Fly
Superset #5: Hanging Leg Raises and Pallof Press
Workout #4: Combine cardio and muscular fitness within a superset.
Superset #1: Squat and 60-second Treadmill Sprint
Superset #2: Chest Press and 60-second Rowing Sprint
Superset #3: Deadlift and Burpees
Superset #4: Bent Over Row and Jumping Jacks
Superset #5: Pallof Press and Mountain Climbers
We want to know how your superset workouts are going! Be sure to use the hashtags #myzonemoves and #effortrewarded when you post to social media.
For more tips on how to use MYZONE to achieve your fitness goals, follow us for our Fitness Friday broadcasts on Facebook Live (subscribe on MYZONE’s Facebook page) every Friday at 8 am PT, 11 am ET.
Keep moving forward!