The 20-Minute Full Body Superset Workout That Hits Everything (TRY THIS)
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- The 20-Minute Superset Workout That Hits Everything! Try these 3 supersets when you are strapped for time and need to get a quick workout in. Mind Pump Adam and Mind Pump Sal share and demonstrate how to incorporate this into your current exercise and training programming.
WHAT: 3 Supersets that cover the whole body
DURATION: 15-20 minute workout
BENEFITS:
- Increased calorie burn
- Still sends muscle burning signal
- Quick full body workout
Superset #1
Bench Press:
- Feet on the floor
- Hips stay on the bench
- Nice natural arch in lower back
- Grab bar outside of your shoulders
- Retract and depress shoulders
- Keeping good tension from hands to feet
- Bring bar right below the nipple line
- Controlled reps
- 8-12 reps (hypertrophy range)
- Consistent Tempo
Pull Up:
- Supinated grip
- Palms facing back
- Starting at full extension
- Pull chest up to the bar
- Maintain good posture
- You can pause at the top or keep continual motion
- Shoulders are back and down
- Nice full stretch
---
Superset #2
Rear Fly (Dumbbells):
- Light dumbbells
- Bend over with good posture
- Elbows at sides
- Body isn’t swaying
- Elbows fixed
- Very controlled movement
Arnold Press:
- Hands start facing back
- Press the dumbbells overhead
- One continual motion
- Top of the movement; arms right beside your head
- Tight core stability
- Do NOT arch your back
- Palms facing up
- Rotate all the way up
Back step lunge to toe touch:
- More of a combination; less of a superset
- Front foot stays flat
- Bring the knee up and balance
- Use the opposite hand to reach down and touch your foot
- Knee can bend
- Posterior chain movement
- Calorie burner
MIND PUMP PRESCRIPTION:
Bench Press & Pull Ups
- Aim for (8-12) reps of each
- No rest in between exercises
- After finishing both exercises, rest for 30-60 seconds and repeat
- 3 sets for this cycle
- Take a 2-3 minute break before moving to Superset #2
Rear Flys & Arnold Presses
- Aim for (8-12) reps
- Minimal rest in between movements
- straight from one movement to the following exercise
- After finishing cycle; 30-60 second break and repeat
- 3 sets
- Rest 2-3 minutes before transitioning to next combo
Back Step Lunge 2 Toe Touch
- Aim for 15-25 reps per leg
- Rest 30-60 seconds between sets
- 3 sets
**GOAL IS TO BE ABLE TO COMPLETE THIS WORKOUT IN (15-20) MINUTES
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Sal is ALWAYS ready with encouragement and advice. Thanks, Sal!
The quality of this video is outstanding!
Thank so much for all the free info and detailed instructions. Those of us that are BAF really appreciate it.
I've been following this channel for about three days and I love it. The info that you give is very precise and helps a lot. This was the first workout I did from you guys but I changed the bench press for trx push-ups , the pull ups for trx rows, the rear delta for band aparts and the shoulder press for pike push-ups, I did this because I didn't had many equipment available however I still had a great workout.
Thank you and keep up the great work
I love this workout. I do it once or twice per week plus a body weight workout on fridays. I’ve been doing heavy yard work, digger no, stone work at my house and honestly can’t do too much volume on top of that. This is perfect.
Thanks for sharing. Always great to have effective timesavers. Had to try the last set right away.
BY THE BEST CHANNEL FOR THE WORKOUTS I'M LOOKING FOR! THANKS GUYS!
Thanks for this video! I was looking for workout exercises on youtube and couldnt find a good one, i was waiting for this kind of videos!
Thank you for the detailed written instructions!
Thanks for the great instructional video. From Singapore
Doing this today! Thanks guys!
Thanks for the video
Thanks for sharing guys 👍🏼😎
THIS IS AWESOME! LOVE IT
I will try this exercise movements tomorrow 👍🏻 something different ❤️
Thank you!
Recently discovered this gem of a channel! Excellent quality information and engaging conversations! I’m sticking to this channel! Definitely I’m gonna add this to one of my days. I see the same shoulder mobility issue in Adam that I also had! Left shoulder is slightly lagging in both Reverse Fly and Arnold Press. I hope he must have fixed it. I didn’t fix it on time and ignored, ended up in ACL injury! All the very best and thanks again for the great video! ❤❤❤
Thanks for listening!
Nice tutorial of how to bench...really thorough.
Thanks from Holland, Europe
Nice video bro thank u very much
Life changing 😍
Awesome tutorial 🤙
Loooooooove these , TY ♥️
I would love more it these videos!!!
More of these! It’s like a whole body Swiss Army knife video 👍
Is there a Sub for the Back Step Lunge 2 Toe Touch if your knees can't bend for that many reps? thank you PS love your videos
Thank a lot for this video, Sal. I did it yesterday and works.. My question... is there any superset that can replace this first superset? Because in my company only available treadmill, bicycle, dumbell and machine butterfly.
love supersets
So great! Best ever
Great info. Love the channel guys!!!
If you can’t do a pull up is any other back workout an option?
Can u tell me how much kg of dumbell his using??
is it generally better to work out larger muscles before smaller ones?
Yes
Since MOST (90% ?) cannot do full pullups... please offer the alternatives.
What's the benefit of the Arnold press?
Greater range of motion.
Joe Botz targets ur tailbone
I'm not a fan of super setting on the big lifts. only for isolation exercises
You look like a hispanic athleanX
zac That’s a compliment... I think.
Jeff Caballero?
🤣
Nah
Maybe AthleanX looks like a gringo version of Sal!
Hmmm, so just one exercise per body part? I dunno, Mr. Di Stefano.
Great job in explaining how your body form should be positioned in each workout. Not a lot of people/trainers understand that. It’s the most fundamental concept of any program. 💜🐞Checkout my channel when you get a chance 😇
People only have 20 minutes to work out? Yet they probably have 3 hours for Netflix lol
I don't think jumping to Pull Ups from Bench Press is a good call. I'd do incline dumbbell Rows instead.
We noticed
How is that a full body work out?
20 minutes ? Impossible.
Maybe do the actual workout?
It's a foot long.
Who f*ck has only 20 minutes out of the whole day to workout 😒
Can woman do this?
Pretty basic in my opinion
tyler most of the best stuff is.
He's flaring his elbows too much on the bench though
Stop talking and show the exercise
Every video. Every ******* video