The 20-Minute Superset Workout That Hits Everything! Try these 3 supersets when you are strapped for time and need to get a quick workout in. Mind Pump Adam and Mind Pump Sal share and demonstrate how to incorporate this into your current exercise and training programming.

WHAT: 3 Supersets that cover the whole body
DURATION: 15-20 minute workout
BENEFITS:
- Increased calorie burn
- Still sends muscle burning signal
- Quick full body workout

Superset #1

Bench Press:
- Feet on the floor
- Hips stay on the bench
- Nice natural arch in lower back
- Grab bar outside of your shoulders
- Retract and depress shoulders
- Keeping good tension from hands to feet
- Bring bar right below the nipple line
- Controlled reps
- 8-12 reps (hypertrophy range)
- Consistent Tempo

Pull Up:
- Supinated grip
- Palms facing back
- Starting at full extension
- Pull chest up to the bar
- Maintain good posture
- You can pause at the top or keep continual motion
- Shoulders are back and down
- Nice full stretch

———

Superset #2

Rear Fly (Dumbbells):
- Light dumbbells
- Bend over with good posture
- Elbows at sides
- Body isn’t swaying
- Elbows fixed
- Very controlled movement

Arnold Press:
- Hands start facing back
- Press the dumbbells overhead
- One continual motion
- Top of the movement; arms right beside your head
- Tight core stability
- Do NOT arch your back
- Palms facing up
- Rotate all the way up

Back step lunge to toe touch:
- More of a combination; less of a superset
- Front foot stays flat
- Bring the knee up and balance
- Use the opposite hand to reach down and touch your foot
- Knee can bend
- Posterior chain movement
- Calorie burner

MIND PUMP PRESCRIPTION:

Bench Press & Pull Ups
- Aim for (8-12) reps of each
- No rest in between exercises
- After finishing both exercises, rest for 30-60 seconds and repeat
- 3 sets for this cycle
- Take a 2-3 minute break before moving to Superset #2

Rear Flys & Arnold Presses
- Aim for (8-12) reps
- Minimal rest in between movements
- straight from one movement to the following exercise
- After finishing cycle; 30-60 second break and repeat
- 3 sets
- Rest 2-3 minutes before transitioning to next combo

Back Step Lunge 2 Toe Touch
- Aim for 15-25 reps per leg
- Rest 30-60 seconds between sets
- 3 sets

**GOAL IS TO BE ABLE TO COMPLETE THIS WORKOUT IN (15-20) MINUTES

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