Supersets: Twice the Fun!

Most people spend their birthday thinking about cake and presents… obviously, I’m thinking about the gym. I’m 26 today, so here’s a blog about supersets!

birthday_partyIn college, I was taught the wonders of supersets. What is a superset, you ask? Basically, it’s when you do an exercise and then do a different exercise immediately following, with no rest. After you’ve completed both, then you rest. It’s a really great way to get your heart rate up while lifting—and, actually, be more efficient in the gym.

When I do supersets, I either work complementary muscles, or muscles that have nothing to do with one another. For example: biceps/triceps, or pull-ups/squats. While I’m sure you could use supersets to work the same muscle, that sort of defeats the purpose. When you exercise, you’re supposed to be working pretty hard on every set; if you are, your form on your second set in the superset will almost certainly suffer. Plus, putting 2 exercises together is hard no matter what, so there’s really no need to double-work a muscle… just include a different exercise in the next set, and you’re good to go.

I just drafted up a workout that included nearly all supersets: it’s for my boyfriend, who is on his last 3-week business trip, and will therefore be a) living in a hotel with a crappy fitness center and b) will probably be working 12-hour days and won’t have a ton of time to exercise (poor guy). Anyway, before I emailed it to him, I had to try it myself. I did, and it is HARD. But I finished the whole thing and am pretty sure I’m going to stick to it!

It’s below; try it out and let me know what you think! Did you finish it? Was it too easy? Too hard?

The Business Trip Circuit

Complete the following series with no rest between exercises unless indicated:
20 bodyweight squats
10 squat jumps
20 side lunges (10 ea. way)
:30 squat hold
–REST :20–
:30 squat hold
10 squat jumps
20 side lunges (10 ea. way)
20 bodyweight squats

Do each of these supersets 3 times. Complete the first exercise, then immediately move to the second with no rest. Rest between each set of 2.
Push-up rows (w/dumbbells)—6 ea.
superset with
Hamstring curls on stability ball—10 ea.

Tricep dips—15superset with
Calf raises on step—30

Pull-ups—6
superset with
Mountain climbers—20

Only do one set of:
Burpees—15


You’re done with the circuit! But you still need to work your abs. Choose from one of the below:

Plank x1:00
Side Plank w/hip touch—20 ea.
Up-Downs—15 ea.
Sit ups—30
Butt raises—20

Plank on stability ball—1:00
Jackknife—20
Russian twists—20
Plank w/knee touch—20
Sit-ups—30

Sit-ups—30
Dead bug—1:00
Bicycles—50
Plank—1:00
Apple pickers—20

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