Today’s workout is what I like to call TraFunctional … a mix of functional and traditional exercises in a superset format. In today’s superset workout we are focusing on Chest, Legs and Core.
DIRECTIONS
- Complete each superset 3-4 times. No rest between exercises in the superset, 90-120 seconds rest between supersets.
- Choose a weight that is challenging, but not so heavy or light as to prevent you from maintaining a steady movement tempo.
- If you want to increase the Fat Burn benefit of this superset workout add a 3-minute Row, Bike or Jog between supersets.
Like this workout? Though its modified a bit, the core of this workout is part of our Super 4s – Muscle Reboot workout program
Workout Time: 60-75 minutes
Equipment Needed: Barbell, Dumbbells, bench
Warmup
- 2 Minute Row or Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
- Inch Worms x 10
- Band Pass Throughs x 15
Workout
Superset 1
- INCLINE BB CHEST PRESS x 8 (4-2-1 Tempo)
- SINGLE-LEG RDL x 8 (each side)
Note: You can use a BB or use two KBs or DBs - TWISTING MOUNTAIN CLIMBERS x 10 (each side)
Superset 2
- DB FLOOR CHEST PRESS x 8
- BB BACK SQUAT x 8 (4-2-1 Tempo)
- SHOULDER TAPS x 10 (each side)
Superset 3
- HIGH CABLE CHEST FLYE x 8
- WEIGHTED FRONT STEP UPS x 8 (each side)
- TOE TOUCHES x 10 (each side)
Superset 4
- LOW CABLE CHEST FLYE x 8
- WEIGHTED SIDE STEP UPS x 8 (each side)
- PLANK ROW x 10 (each side)
Cool Down
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
- Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.