Try this only if you want burn some serious calories in a very short amount of time …
This is a popular circuit in the metabolic-strength training circles … so I thought I would high light it here … (if you have not attempted a Rubber Band Assisted Chin Up yet, ask your coach … everyone likes ’em after they try them.)
“Supersetting” two exercises is one of the most effective modes of improving strength and burning calories … the idea is to do one exercise immediately followed by another, rest 30-90 sec, and repeat 2-5+ times. The combinations of exercises usually look something like this:
- Upper Body (push up, chin, cable row) followed by a Lower Body (squat or lunge)
- Pressing Exercise (push up, dumbbell press, triceps press down) followed by a Pulling Exercise (chin up, cable pull down, biceps curl)
- Total Body Strength followed by a Core Exercise (plank hold)
- Upper Body Strength followed by a Total Body Press or Pull (as in the example below:
In the videos below, you can see examples of Scott and Becky doing a wicked superset including:
- Kettlebell Swing – hitting the entire body, notably the core, glutes and hamstrings
- Chin Up – hitting the abs, biceps and upper back
Note that the entire body is being blasted here in a short amount of time, and the cardiovascular benefits are incredible, as this is the perfect combination of strength and endurance training.
The sets and reps generally progress like this:
- Chin Up x 10
- Swing x 12
- Chin Up x 8
- Swing x 10
- Chin Up x 6
- Swing x 8
- Chin Up x 4
- Swing x 6
- Chin Up x 2
- Swing x 4
- Chin Up x 1
- Swing x 2
Try this or any variation by substituting the chin up for a Cable Pull Down and the Swing for a Body Weight Squat.
Here is a 60 sec clip of Scott in the middle of performing this Superset with Chin Ups and a 55 lb Kettlebell. (Scott is headed to Denver University to play hockey … and was recently drafted into the NHL by the New York Islanders.)
Here is Becky knocking out a similar routine but with a Rubber Band Assisted Chin Up and a 35 lb Kettlebell Swing:
Your options are limitless. Whether at home or in the gym … pick two exercises that hit several muscles each at a time and superset them like this for best results. More examples include:
- Push Up <–> Body Weight Squat or Reverse Lunge (20 sec each or 10 repetitions each)
- Barbell Bench Press <–> Seated Cable Pull Down
- Barbell Bench Press <–> Kettlebell Bench Squat (great for a crowded gym)
- 12″-24″ Box Step Up <–> Lying Dumbbell Triceps Extension or Plank Hold
Try these out and/or let us know if you’d like me to high light any more examples like this in the future …
