3 Weird But Powerful Bodyweight Supersets

There’s a strange, yet very powerful and effective way to approach supersets that my clients and readers have really come to love.

You already know that the combination of resistance training and conditioning is a great 1-2 punch when it comes to incinerating body fat. It’s a far more effective approach than long, steady state cardio.

When you use bodyweight exercises, you work more muscle, therefore burning more calories. But did you also know that a typical approach is to do your resistance training first, followed by the “cardio” part, aka “conditioning”?

Well, we’re going to change that… and have fun with it!

I first started using this new approach with my clients about two years ago, with great success:

Warm-up – using easier bodyweight exercises

Resistance Training – incorporating harder, more resistance-type exercises (the Bulgarian 1-1/2 rep style Split Squat, for example)

Conditioning – using a circuit and a fast pace of bodyweight exercises (usually with movements that are a little easier)

Finisher – optional, but this the grand finale in which you leave it all on the table for a few a minutes (very intense)

But here’s where we start to change the standard pattern…

What I now do with my clients is to combine the resistance training and conditioning/finisher, and we superset those exercises. I call them Strength/Finisher or Strength/Conditioning supersets.

Yes, it does sound crazy. But it’s a lot of fun, and it’s incredibly effective.

So instead of actually “separating” the conditioning and/or finisher from the resistance training sets, you combine the two throughout your entire workout by putting them into supersets.

Let’s look at how this breaks down.

You’ll perform a resistance-based move, followed by a finisher or conditioning type move. A good example would be Bulgarian Split Squats followed by Squat Thrusts.

Alright, let’s see this in action. It’s important to remember that your strength move should come first in the superset, followed by the conditioning and/or finisher movements.

Here’s a sample workout you can try right now:

Strength/Finisher Superset 1

A) Bulgarian Split Squat — 1-1/2 rep style — 8 reps per side

B) Burpee/Spiderman Pushup Combo — 12 reps

Rest 30 seconds to 1 minute, and then repeat 2 more times.

Here’s a short video that explains how to do the Burpee/Spiderman Pushup Combo:

Strength/Finisher Superset 2

A) T Pushup — 8 reps per side

B) Run in Place — 30 seconds

Rest 30 seconds to 1 minute, and then repeat 2 more times

Strength/Finisher Superset 3

A) 1-Leg Romanian Deadlift — 10 reps per leg

B) Mountain Climbers — fast pace — 20 reps per side

Rest 30 seconds to 1 minute, and then repeat 2 more times.

The strength/finisher method is a fun way to change up your workouts and still get great results.

When I write programs for my clients using this approach, I usually put together 3-5 supersets. That’s it — they’re done.

And that’s the great thing about this style of training. There’s no “cardio” or conditioning to slog through, because they’re built right in to the supersets. You’re doing resistance training with an increased heart rate. And that’s powerful stuff!

This sort of training also comes in handy when you’re tight on time and need a quick workout using resistance training and conditioning. You can knock out 3 of these supersets with 30 seconds of rest between, and you’ll be sweating within minutes.

Have fun!

Mike Whitfield, CTT

NEXT => The Bodyweight “Switch Program” (and 39 Zero Equipment Finishers)