7 Killer Superset Exercises To Add To Your Training & Create Maximum Fat Burn - The Force Academy

7 Killer Superset Exercises To Add To Your Training & Create Maximum Fat Burn

Take a good hard look around you at the gym.

Aside from the cardio machines and the “30 minute super max fat burn”workout classes, you will hardly see anybody sweating.

Unless folks are performing heavy lifts at near maximum strength or taking short, timed rest periods, the good majority simply don’t sweat during their weight lifting sessions.

Take a look today and tell me if I’m wrong.

These 7 supersets are guaranteed to take your training up a notch. These will help you break a sweat while keeping the focus on your strength training.

All 7 of these exercises are a blend of either upper or lower body with the involvement of your core.

Let’s get started.

1. Barbell Plank + Burpee Deadlift + Barbell Push Ups

Target Muscles: Hamstrings, Glutes, Core, Chest, Shoulders, Triceps.

Pointers:

  • Bring your shins as close as possible to the bar when jumping up from the plank position.
  • Straighten your back and contract your lats before lifting the weight off the ground.
  • Drive your quads into the bar at the top of the movement and squeeze your glutes as hard as your can.

 

Alternatives

Beginner: Burpee Deadlift

Intermediate: Barbell Plank + Burpee Deadlift

2. Dumbbell T-Push Up Row / Cross Mountain Climbers

Target Muscles: Core, Chest, Shoulders, Triceps.

Pointers:

  • Dumbbells should be at shoulder width, directly below your chest.
  • Row while keeping your hips perpendicular to the floor.
  • Keep your eyes on your dumbbell as you twist and raise to the ceiling.
  • Lock your elbows while performing your mountain climbers (arms fully extended).

Alternatives

Beginner: Push Ups + Mountain Climbers (knee to same side elbow)

Intermediate:  Dumbbell Push Up Row + Mountain Climbers (knee to same side elbow)

 

3. Barbell Seesaw Lunge / High Jump Lunges

Target Muscles: Glutes, Quads, Core.

Pointers:

  • Keep your front knee aligned with your 2nd and 3rd toe.
  • Push upwards using your heel.
  • Lunge your leg front to back without touching the floor.
  • Swing your arms while jumping and reach up as high as you can.

 

Alternatives

Beginner: Barbell Static Lunge + Jump Squats

Intermediate: Barbell Reverse Lunge + Alternating Jump Lunges

 

4. Standing Landmine Swipes / Standing Landmine Shoulder Press

Target Muscles: Shoulders, Obliques, Upper Chest, Triceps.

Pointers:

  • Use a moderately heavy weight. A slight bend at the arms while swinging will help you determine the right weight.
  • Contract your core throughout the entire exercise.
  • Rotate your opposite hip and leg inwards as you swing the barbell from side to side.
  • Press from the bottom of your chin to fully extended arms.

 

Alternatives

Beginner:  N/A

Intermediate: Use a light weight and focus on core activation.

 

5. Isometric Goblet Elevated Split Squat + Goblet Elevated Split Squats  + High Box Jumps

Target Muscles: Glutes, Quads, Hamstrings, Core.

Pointers:

  • Hold the dumbbell right below your chin.
  • Knee should be at 90 degree angle (Quad perpendicular to the floor).
  • Contract your core throughout the entire exercise.
  • Soft, controlled landing on top of the box.
  • As soon as you touch the floor, jump back on top of the box.

 

Alternatives

Beginner: Isometric Goblet Lunge + Static Goblet Lunge + Low Box Jumps

Intermediate: Isometric Goblet Lunge + Reverse Goblet Lunge + Low-Mid Box Jumps.

6. Weighted Dips/Leg Raises

Target Muscles: Shoulders, Chest, Triceps, Core.

Pointers:

  • If you don’t have a belt, grab a dumbbell hang right below your knees, not near your ankles.  
  • Contract your lower abs prior to raising your legs.
  • Control the downward momentum of the leg swing.

Alternatives

Beginner: Dips + Knee Raises

Intermediate: Weighted Dips + Knee Raises

 

7. Reverse Trap Bar Deadlift + Heavy Kettlebell Swing

Target Muscles: Glutes, Hamstrings, Lower Back, Core

 

Pointers:

  • Pin your shoulder blades back and contract your lats prior to your deadlifts. Keep your lats contracted throughout the entire exercise.
  • DO NOT squat down while performing your kettlebell swings. Have a very slight bend at the knees.
  • Squeeze your glutes and push through with your hips.

Alternatives

Beginner: Trap Bar Deadlift + Light Kettlebell Swing

Intermediate: Reverse Trap Bar Deadlift + Kettlebell Swing.

Add one or two of the these exercises to your next workout for guaranteed intensity.

You’ll be building strength, targeting your core and increase calorie burn, all at the same time. This isn’t HIIT or circuit training. The key is to make sure to get in quality reps. Use proper form on each and every single rep.

  • March 5, 2018
Daniel Gracia
 

Founder of THE Force Academy

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