Great superset routine to finish your workout or to do separately as a quick workout.
Supersets are a great way to add difficulty to your workouts but to also save a significant portion of time.
Supersets work like this: you do a set of one exercise and after completing the set, you immediately move onto the next exercise without any rest. It's common to superset 2 exercises, but supersetting 3 is perfectly fine as well (like in this routine).
People often superset in 2 ways: by agonist-antagonist (opposite) pairing where for example the first exercise is the bicep curl (agonist muscle) and the other one is the tricep pushdown (antagonist muscle).
The second way is to chain similar exercises together such as different kinds of push ups to really burn out the chest, triceps and shoulders. This is how this routine is compiled.
This workout targets the entire body, because pushing, pulling, squatting and core are all covered. This kind of workout is great for size gains and muscular endurance. For strength gains you would need more rest time between exercises.
Nevertheless, a superset routine like this will be a great way to shock the muscles every now and then, or to finish your regular workout for added boost.
Complete Superset Routine
Superset Workout Routine
A1-3: Sissy Squat 5 reps, Front Squat 8 reps, Shrimp Squat 5 reps
B1-3: Pull Up 4-6 reps, Inverted Row 4-6 reps, Underhand Row 4-6 reps
C1-3: Pike Push Up 7 reps, Head Push Up 7 reps, Push Up 7 reps
D1-3: Sitting Knee Raise 8 reps, Sitting Leg Raise 8 reps, Hold and Twist 8 reps
A1-3 means a superset with 3 squat exercises. You do all of the exercises with no rest between exercises.
2 rounds per superset with no rest between rounds.
Once you have completed A1-A3, you immediately move onto the B1-B3 superset.
A1: Sissy Squat
A2: Bodyweight Front Squat
A3: Shrimp Squat
B1: Pull Up
B2: Inverted Row
B3: Underhand Inverted Row
C1: Pike Push Up
C2: Head Push Up
C3: Push Up
D1: Sitting Knee Raise
D2: Sitting Leg Raise
D3: Hold and Twist
Train hard, stay safe.