It’s nice out, you’re busy, but still need a way to sneak in a pump… Supersets are sweet for getting in lots of volume, in all muscles groups, in a short amount of time. Count it in as cardio as well because of the little to no rest 😉
Between sets of: Chinups
Do this filler: Mountain Climbers
Assume a pushup position with your hands on a medicine ball. Lift your right foot off the floor and raise your right knee as close to your chest as you can, without rounding your lower back. Put your leg down, and repeat with your left leg. Continue alternating as fast as you can.
Between sets of: Dumbbell Bench Press
Do this filler: Jump Squat
Place your fingers on the back of your head and pull your elbows back so they’re in line with your body. Dip your knees, and then explosively jump as high as you can. When you land, immediately squat and jump again.
Between sets of: Deadlifts
Do this filler: Medicine Ball Wall-toss w/ Squat
Hold a medicine ball at shoulder level, and stand with your feet shoulder-width apart. Explosively toss the ball as high as you can and absorb the ball back into a squat position on the rebound and repeat.
Between sets of: Squats
Do this filler: Dumbbell Hang Pull (snatch prep.) OR Upright Rows Stand with your hips pushed back (as if you’re about a quarter of the way into a squat) while holding a pair of dumbbells with an overhand grip. In one movement, straighten your hips, knees, and ankles, and explosively pull the dumbbells as high as you can. Lower yourself to the starting position and repeat.
Between sets of: Dumbbell Shoulder Press
Do this filler: Bench Jump
Stand facing a bench that’s at knee height. Squat as low as you can by pushing your hips back and bending your knees. Then explosively jump over the bench and land in a deep squat. Turn around so you’re again facing the bench, and repeat.