Supersets for Efficiency · Reclaim Your Health

Supersets for Efficiency

Not my personal favorite template, but it is always a good recipe to go to when you don't want to think too hard. Adjust sets/reps to your time constraints and capabilities.

Warm Up:

5-8min {Stretch, BW exercises, prioritize dynamic movements}

Power:

Upper Plyometric- 3x5-10 {med-ball slams/tosses/throws, dynamic cable exercises}

Lower Plyometric- 3x5-10 {jumps, bounds, skips, KB Swings}

Strength 1:

Priority leg exercise- 3x5-8 {squats, deadlifts, lunges}

Ab exercise- 3x8-15(:20-:60) {cable work, crawls, carries, plank variations}

Strength 2:

Priority upper exercise- 3x5-8 {bench press, incline Press, OH press}

Ab exercise- 3x8-15(:20-:60) {cable work, crawls, carries, plank variations}

Strength 3:

Secondary leg exercise- 3x6-12 {lunges, step-ups, hip lifts, 1-leg squats}

Secondary upper exercise- 3x6-12 {rows, chin-ups, pull-ups, pulldowns}

Cardio: Interval Training- :10work/:20rest x8 {biking, running, sled pushing, med-ball/body weight circuits}

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