DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide
Thanks snapguide. This one is for you guys.
A cardio superset is 2 resistance sets & 1 cardio set. Do three rounds of each cardio superset, with no rest. Rest after the third round, then move on to the next superset.
Warm up with jumping jacks, lunges, twists, and some static stretches. Take 5-10 minutes on this.
Cardio Superset 1
Lunge curls x 8-10. Pick your weight or band wisely. Keep your back straight. If you can't keep the posture, lower your resistance. Switch your legs after half of your reps.
Shoulder press x 10. Step forward slightly and bend your front knee. Core tight and back straight. Exhale on the push.
Set your stopwatch or timer for one minute of High knee jog with twist.
Repeat superset 1 for a total of three rounds continuously. Rest for 1 minute, drink some water, towel off, then move to the next superset.
Still with me? Cardio Superset 2
Pull-ups. Do as many as you can. You can use any grip you want, just don't kick your legs or try and swing up. You can assist yourself with a foot on a chair if you need to.
Step back lunges. Do 16-20, alternating the feet, and holding weights. Keep the upper body straight.
Cardio set: Burpee wallops! You know these from develop your abs part I! 30-45 seconds
Repeat superset 2 for a total of three rounds continuously without rest. Once you've done all three rounds, rest for 1 minute, drink some water, towel off, then move to the next superset.
If you're reading this you're still alive. Cardio superset 3.
Front raise. Bring the weights to your chin x 8-12. Keep your back straight and core engaged.
Alternating side-to-side lunge with dumbbells. Do 12-16.
Cardio set: Plank run for 1 minute.
Repeat superset 3 for a total of three rounds continuously without rest. Once you've done all three rounds, rest for 1 minute, drink some water, towel off, then move to the next superset.
You might feel like you are dying, but you are thriving. Almost done. Welcome to cardio superset 4.
Plank for 1 minute. Flex your abs, and keep them flexed. Try and keep your heels back. If a minute is too easy then put your feet up on a medicine ball, or raise one foot from the ground.
Dive-down negative push-up x 8-10
Lunge-twist with weight. Place the weight on the outside of your foot, and then reach way over your shoulder as you twist upwards. Swivel your feet and bend your knees as you move. Medium speed.
Repeat superset 4 for a total of three rounds continuously without rest. Once you've done all three rounds, rest for 1 minute, drink some water, keep moving and begin to stretch and cool down.
You can use this principle of cardio supersets to build your own workouts. Change the moves, but keep the formula the same.
Hydrate and eat something within one hour of finishing any workout. Your body will need a supply of energy and nutrients to restore, build and repair itself. Doesn't have to be a protein shake.
I've got a whole bunch of other guides. Check them out. But also check out Marc Santos and P+K. They are making some excellent fitness guides.