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[WOTM, 02/2014] Let Sweat Waterfall Down With The Fat-Incinerating, Superset Workout

Posted by on Feb 3, 2014 in Featured Article, Full Body Workout Plans, Muscle It UP, Workout Of The Month, Workout Plans | 13 comments

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Six unique supersets — one fat-incinerating workout.

Bust out of the static 3×12 mold and crank the intensity up 16 notches. February’s WOTM — The Fat-Incinerating, Superset Workout — leverages a calculated combination of nonstop, dynamic movements to stimulate new growth and tap into stubborn fat stores.

Outside of the burpee-heavy warm up (sorry about that), the workout is exclusively constructed from high-powered, vigorous supersets. 16 to be precise.

Given the turbocharged intensity and negligible rest between each set, it’s an incredibly effective way to quickly boost CV conditioning — specifically aerobic capacity, aka VO2Max — and muscular endurance (what’s known as lactate threshold). And if you’re stuck in the center of a torturous, abyss-like plateau, the stark change in lifting cadence can be a potent catalyst to trigger fresh new growth.

It’s nothing like anything you’ve ever experienced. Your heart rate will SURGE; your muscles will be BURNING in searing, caustic agony; calories will spontaneously combust; and sweat will waterfall down your body like Knowshon Moreno’s tears.

Unleash the floodgates — most of which will be pure, liquid fat. Get PUMPED.


The Fat-Incinerating, Superset Workout

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For all exercises, choose a weight that’s challenging, but that also allows you to complete the ENTIRE set of reps prescribed. It’s okay if it takes 1-2 workouts and a little trial/error to nail down. You should reduce the weight as you move to the second exercise in every superset.

Rest 1 minute in between supersets.

*Click each exercise name for a full pop-out video demo. A printable version is available here.

 

1. WARM UP — Burpees

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How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Legs, Chest

Yep, burpees are your warm up. If you thought this would be easy, you were WAY off. There’s no turning back now — hop in (or rather, up).

Start in standing position, squat down, and kick your legs out into full push-up position. Do 1 push up, jump forward into a low squat position, and explosively jump upwards into the air.

Return to the ground, squat down, kick your feet out, and repeat the rest of the movement for 10 total reps — each burpee should be one fluid motion.

 

 

2. SUPERSET — Barbell Squats + Wide Stance Barbell Squats

Barbell Squats

How To:

Protocol: 3 sets — 12 reps (barbell squats); 12 reps (wide stance squats)

Target Muscle(s): Legs, Butt, Core

Complete 12 reps of the barbell squat immediately followed by 12 wide stance barbell squats.

For the wide stance barbell squats — reduce the weight by roughly 25%, step out into a wide stance (1 step sideways), and turn your feet out diagonally (pointing at 10 and 2 on a clock). The movement is the same as a regular squat, but you should feel a deeper stretch across your butt and hamstrings on the way down.

For both exercises, make sure your thighs lower down so that they’re parallel to the floor. GET LOW.

 

 

3. SUPERSET — Dumbbell Snatch + Dumbbell Push Press

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How To:

Protocol: 3 sets — 10 reps/arm (snatch); 12 reps (push press)

Target Muscle(s): Shoulders, Triceps, Core

Complete 10 reps/arm of the dumbbell snatch immediately followed by 12 dumbbell push presses.

  • For the dumbbell snatch — start in a low, wide squat position with a dumbbell in between your feet. With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and pull the dumbbell overhead with your shoulder. Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep. Complete 10 with the right arm and repeat for the left.
  • For the push press — grab 2 dumbbells and hold the weights with a neutral grip (palms facing in). Dip your knees slightly, explode upwards, and press the dumbbells up overhead. Keep your core tight and don’t bend backwards.

 

 

4. SUPERSET — Flat Dumbbell Chest Press + Flat Dumbbell Flies

Dumbbell Chest Press & Dumbbell Flies

How To:

Protocol: 3 sets — 12 reps (dumbbell chest press); 12 reps (dumbbell flies)

Target Muscle(s): Chest, Triceps

Complete 12 reps of the flat dumbbell chest press immediately followed by 12 dumbbell flies back-to-back in superset fashion; drop down to lighter dumbbells for each set of flies.

For both exercises, lower your arms until they’re slightly below chest height to get maximal range of motion.

 

 

5. SUPERSET — T-Bar Rows + Renegade Dumbbell Rows

T-Bar Row & Renegade Dumbbell Rows

How To:

Protocol: 3 sets — 12 reps (t-bar row); 10 reps/arm (renegade dumbbell rows)

Target Muscle(s): Back, Biceps, Core

Complete 12 reps of the t-bar row immediately followed by 10 renegade dumbbell rows per arm.

  • For the t-bar row — place a loaded barbell in between your legs. You can either use a narrow-grip cable attachment and place it under the bar, or directly hold the bar with a stagnated grip. Drop your torso down to 45°, tighten your core, and maintain strong posture — keep your lower back stiff and don’t let it arch. Contract your lats and pull the bar up into your chest. Hold the contraction for 1s and slowly release the bar back down to the ground.
  • For the dumbbell renegade row — assume push up position with two dumbbells (neutral grip). While keeping your core tight and back flat (45º angle), powerfully row your right arm up until it’s slightly above your torso. Don’t rotate your body. Hold the contraction for 1s, return to the floor, and repeat for the opposite arm.

 

 

6. The Lower Abs Trifecta

Lower Abs Trifecta, lat, Reverse Crunches

How To:

Protocol: 2 sets — 15 reps (pulse ups); 10 reps (reverse crunches); 30 seconds (ab V hold)

Primary Muscles: Abs (Lower Abs)

The Lower Abs Trifecta (LAT) is a strategic superset that hypertargets and blasts the lower abs. It involves three exercises — Pulse Ups, Reverse Crunches, and Ab V Holds — performed back-to-back. Check out our full walkthrough guide here if you’re unfamiliar with any of the 3 exercises.

Here’s a summary of how it works:

  • 1. Find an open floor space or grab a flat bench — that’s all you’ll need to start.
  • 2. Complete 15 Ab Pulse Ups. Once this gets too easy, hold a dumbbell in between your feet as you pulse upwards.
  • 3. Without resting, immediately do 10 Reverse Crunches. Again, once this gets too easy, hold a dumbbell in between your feet as you crunch inward.
  • 4. Without resting, immediately do an Ab V Hold for 30 seconds.
  • 5. Rest 1 minute.
  • 6. Repeat steps 1-5, for a total of 2 LATs

 

 

7. SUPERSET — Seated Dumbbell Shoulder Press + Lateral Raises

Seated Dumbbell Shoulder Press & Lateral Raises

Protocol: 2 sets — 12 reps (shoulder press); 12 reps (lateral raise)

Target Muscle(s): Shoulders

1. Complete 12 reps of the seated dumbbell shoulder press. Maintain a tight core, draw your shoulders back, and lower your arms until they’re slightly below parallel.

2. Immediately grab a lighter set of dumbbells and complete 12 lateral raises. Keep your arms straight and raise the dumbbells out to the side; it should form a big “T” with your body. 



 

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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  • Claire

    Hi Bryan, love the look of this workout! Just wondering how many times/week you recommend doing this? Would it work to do Tue/Thur/Sat with cardio and HIIT Mon/Wed/Fri?

    • Hey Claire,

      Mmmhmmm — if your body isn’t completely shot and you’re able to swing it, that’s completely fine. At the very least, make sure you take 1 day in between each workout circuit.

      BD

  • Olivia

    Is this considered HIIT and how long does it take?

    • Supersets are a form of HIIT, but not really in the traditional cardio sense. It packs the same exact benefits; plus muscle stimulation, breakdown, and ultimately growth.

      About 1 hour.

      ^BD

  • Stacy

    How often should we do this workout? How many days per week?

    • 3-4x per week. Make sure you take at least least 1 day off in between each FISS workout. When you’re first starting out you’ll likely be WAY too sore, and will probably need 2 days off in between.

  • Rob

    Is the printable table loading up for people? I could see it last night but no longer…

  • Tom

    Looking to build muscle, while not bulking too much. Would doing this workout 3-4x a week, with rest days or cardio/ab workouts in between be friendlier to this goal than maybe doing the WOTM from 4/13? I am looking to cut a lot of belly fat and build upper body muscle, but still maintain some flexibility. Any advice is appreciated.

    • Sorry for missing this! I’d do the 4/13 WOTM. It’s more well-rounded and more intensive (it’ll smash individual muscle groups more thoroughly), especially considering the goals you’re looking at.

      This is more of a one-off fat blaster for people with limited time.

      You can also follow the 4/13 WOTM for a month, switch over to this for 1-2 weeks, and then go back to the 4/13 WOTM as a way of staying fresh.

  • mpuck

    I am going to start this workout today and I am curious how you would supplement on off days? I had a bad shoulder injury from baseball about 12 years ago and was out of the gym for about 12 years and got back going about 2 months ago with the beginner workout and now I feel like I am ready to pump up the intensity. If you have any suggestions they would be appreciated.

    • 1. Be VERY careful with your shoulder. Overly cautious. That’s an injury you don’t want to reaggravate. Take it slow on any shoulder or chest movements and up the weight slowly over time.

      2. This is designed as a full body plan, but there’s definitely a TON of room to supplement with muscle group-specific workouts.

      Explore our workout plans section — a full day on legs (potentially combined with arms) and an abs + HIIT cardio day would make this a really well-rounded schedule