Perform 1a then move immediately to 1b and then take the recommended rest time. <br /><br />Repeat for a total of the recommended sets before moving to the next superset. <br /><br />For example, 1a are supersetted with 1b. Do NOT rest within the superset (between 1a and 1b), but rest for the recommended rest time after 1b before repeating the superset. <br /><br />So it looks like this: <br /><br />1a (x seconds) 1b (x seconds) rest time (x seconds) = first set <br /><br />1a (x seconds) 1b (x seconds) rest time (x seconds) = second set <br /><br />(if you are doing two sets) <br /><br />Recommended Work Time, Rest Time, and Sets <br /><br />-Beginners- <br />15 seconds work time <br />35 second break in between supersets <br />2 sets for each superset <br /><br />-Intermediate- <br />20 seconds work time <br />30 second break in between supersets <br />3 sets for each superset <br /><br />-Advanced- <br />30 seconds work time <br />25 second break in between supersets <br />3 sets for each superset <br /><br />Note: Perform this workout 3x for week 2 <br /><br />Week 2 <br /><br />1a: Pull up <br />1b: Jump Squat <br /><br />2a: Pushup <br />2b: Squat and Press <br /><br />3a: Dumbbell Bent Over Row <br />3b: Hip Bridge <br /><br />4a: Shoulder Press <br />4b: Calf Rfaise <br /><br />5a: Bicycle Kick <br />5b: Plank <br /><br />How to maximize your fat loss results: <br /><br />Perform interval training cardio immediately after this workout routine. <br /><br />Sprint for 20 seconds (70% of your max) <br />Walk for 30 seconds <br />Repeat for 6 rounds
