Question – What would be a good superset with active rest workout for a sedentary man?

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Answer – There are various ways to do supersets and differing opinions on what makes a good one.

I have a Push-Pull routine I do with clients for a full body work out. The supersets work the same body part but from opposing muscle groups which keeps the blood there for a good pump. (Other ways to do supersets would be to do different body parts to allow complete rest of each part.) Since this is integrated intervals (alternating aerobic/strength) it’s appealing to those who like variety and want the higher heart rate than you normally get in strength training. And the research is showing it is better at fat burning than simply doing concurrent aerobic/strength.

This work out has it all: you strength train all the big muscle groups, get a mile of aerobics in chunks that most people can perform, and some extra core strengthening at the end.

*As with any exercise program, always review with your doctor to ensure that they don’t interact with or are contraindicated by any medications or medical issues you may have. If you haven’t trained for a while, start out slow and go easy. If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness, or nausea, you should discontinue exercising immediately. You are responsible for exercising within your limits.*

PUSH-PULL INTERVALS

Use a challenging weight. If you can do 12+ reps, increase what you use in the next set. If you can’t do 8 reps, decrease the weight in the next set. Rest as necessary between intervals. Equipment: Bodyweight, Dumbbells, Bands, Machine. 3 sets of 10 reps for each exercise; perform one set of each superset alternating until complete before moving on. 2-3 times/week.

RUN 400M (or choose rowing, 300 jump ropes, walking)

Superset: PULL UP (or choose chin up, jumping pull up, suspension pull up, or pull down)
OVERHEAD PRESS (dumbbells)

RUN 400M (or choose rowing, 300 jump ropes, walking)

Superset: GOBLET SQUAT (dumbbell)
GHD (choose glute-ham developer/roman horse machine or pull throughs)

RUN 400M (or choose rowing, 300 jump ropes, walking)

Superset: BENCH PRESS (dumbbells)
BENT ROW (dumbbells)

RUN 400M (or choose rowing, 300 jump ropes, walking)

HOVER/BRIDGE 1:00
HOVER/BRIDGE 1:00

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