{"id":58414,"date":"2023-03-20T00:00:00","date_gmt":"2023-03-19T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-superset-workout\/"},"modified":"2023-03-20T00:00:00","modified_gmt":"2023-03-19T23:00:00","slug":"20-min-superset-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-superset-workout\/","title":{"rendered":"Workout of the week: 20-min superset workout"},"content":{"rendered":"\n
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20-MIN SUPERSET WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ superset workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Hack squat machine, lat pull-down machine, hip thrust machine & incline chest press machine<\/p>\n\n\n\n

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At EVO, we’re big fans of\u00a0<\/strong>supersets<\/strong><\/a>. They’re\u00a0fun and effective,<\/strong>\u00a0helping you\u00a0save time while building muscle and endurance<\/strong>. But what are supersets?\u00a0Generally speaking, supersets are two different exercises performed back to back, with little to no rest between them.\u00a0<\/strong>These exercises usually\u00a0target opposite muscle groups or contrasting body parts<\/strong>, but you’re free to include whatever movements you want.\u00a0<\/p>\n\n\n\n

That was what\u00a0Thomas Herke<\/strong>, our personal trainer from\u00a0EVO Fitness Schleifm\u00fchlgasse<\/a> in Vienna had in mind when while conceiving this workout.\u00a0<\/strong>A\u00a0superset workout\u00a0<\/strong>consisting of\u00a04<\/strong>\u00a0exercises<\/strong>\u00a0which are split into pairs of\u00a02 supersets<\/strong>. For each of the exercises, choose a weight challenging enough to perform\u00a08-12 reps<\/strong>\u00a0with.\u00a0Rest 10 seconds between exercises and<\/strong>\u00a01 minute before each one of the 3 rounds<\/strong>.\u00a0Complete 3 rounds of the first superset, before moving on to the second one.\u00a0<\/strong>All combined, this workout should take you 20 minutes to complete<\/strong>. <\/p>\n\n\n\n

1st superset<\/strong><\/p>\n\n\n\n

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  1. Hack squat <\/li>\n\n\n\n
  2. Lat pull-down<\/li>\n<\/ol>\n\n\n\n

    2nd superset<\/strong><\/p>\n\n\n\n

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    1. Hip thrust <\/li>\n\n\n\n
    2. Incline chest press<\/li>\n<\/ol>\n\n\n\n

      Let’s do this super superset workout! <\/strong><\/p>\n\n\n\n\n\n

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      WORKOUT SETUP<\/h2>\n\n\n\n
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      • 2 supersets <\/li>\n\n\n\n
      • 4 exercises<\/li>\n\n\n\n
      • 8-12 reps<\/li>\n\n\n\n
      • 10 seconds rest between exercises<\/li>\n\n\n\n
      • 3 rounds<\/li>\n\n\n\n
      • 1-min rest between rounds<\/li>\n\n\n\n
      • 20 minutes<\/li>\n\n\n\n
      • Equipment: Hack squat machine, lat pull-down machine, hip thrust machine & incline chest press machine<\/li>\n<\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n
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        1st superset <\/h3>\n\n\n\n

        3 rounds<\/strong><\/p>\n\n\n\n

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        1 – HACK SQUAT <\/h4>\n\n\n\n

        8-12 reps <\/strong><\/p>\n\n\n\n

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        • Stand on the machine with the cushions over your shoulders.<\/li>\n\n\n\n
        • Adopt a foot stance similar to the one you use for regular squats.<\/li>\n\n\n\n
        • Engage your core so that you feel the cushion pushing against your body.<\/li>\n\n\n\n
        • This machine is perfect for helping you squat to great depth.<\/li>\n\n\n\n
        • Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.<\/li>\n\n\n\n
        • Repeat.<\/li>\n<\/ul>\n\n\n\n