Heavy Supersets

Updated: Jul 14, 2020

(Compare to May 17)



300 Single Jump Ropes or 150 Double Unders or 3 Minutes of Jump Rope Practice

Leg Swings (Lateral & Frontal)

Down Dog to Runner's Lunge and Lunge Twist

Arm Circles

Main Workout

Complete 3 Rounds of each section. Complete all 3 Rounds of one couplet before moving onto the next. Rest no more than 2:00 after each couplet. And avoid resting between the three movements within the section.*


6-8 BB Biceps Curls AHAP (Strict)

20 Alternating DB Biceps Curls 15/20 (R+L=1)

Max Reps of Pushups

Rest 2:00


6-8 BB Skull Crushers AHAP

20 Resistance Band Triceps Ext M/H

Max Reps of Pushups

Rest 2:00


6-8 DB Strict Press AHAP

20 Lateral Raise 10/15

Max Reps of Pushups

Rest 2:00

Cool Down:

Resistance Band Chest and Shoulder Stretch

Resistance Band Chest/Shoulder/Triceps Stretch

*If you are new to the workouts (less than 1 month) please complete 1/2 the reps with 1/2 the weight. This exercise format can make all of us too sore if we do too much.

Post weights used and thoughts to comments


Complete 3 rounds of one couplet before beginning another. Rest 2:00 after each round. Avoid rest between movements of the same couplet.*