20-MIN SUPERSET WORKOUT<\/strong><\/h2>\n\n\n\nALL LEVELS <\/strong>\/ superset workout \/ 20 minutes<\/p>\n\n\n\nEquipment<\/strong>: Hack squat machine, lat pull-down machine, hip thrust machine & incline chest press machine<\/p>\n\n\n\n<\/div>\n\n\n\nAt EVO, we’re big fans of <\/strong>supersets<\/strong><\/a>. They’re fun and effective,<\/strong> helping you save time while building muscle and endurance<\/strong>. But what are supersets? Generally speaking, supersets are two different exercises performed back to back, with little to no rest between them. <\/strong>These exercises usually target opposite muscle groups or contrasting body parts<\/strong>, but you’re free to include whatever movements you want. <\/p>\n\n\n\nThat was what Thomas Herke<\/strong>, our personal trainer from EVO Fitness Schleifm\u00fchlgasse<\/a> in Vienna had in mind when while conceiving this workout. <\/strong>A superset workout <\/strong>consisting of 4<\/strong> exercises<\/strong> which are split into pairs of 2 supersets<\/strong>. For each of the exercises, choose a weight challenging enough to perform 8-12 reps<\/strong> with. Rest 10 seconds between exercises and<\/strong> 1 minute before each one of the 3 rounds<\/strong>. Complete 3 rounds of the first superset, before moving on to the second one. <\/strong>All combined, this workout should take you 20 minutes to complete<\/strong>. <\/p>\n\n\n\n1st superset<\/strong><\/p>\n\n\n\n\n- Hack squat <\/li>\n\n\n\n
- Lat pull-down<\/li>\n<\/ol>\n\n\n\n
2nd superset<\/strong><\/p>\n\n\n\n\n- Hip thrust <\/li>\n\n\n\n
- Incline chest press<\/li>\n<\/ol>\n\n\n\n
Let’s do this super superset workout! <\/strong><\/p>\n\n\n\n![\"evo](\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\")
<\/a><\/figure>\n\n\n\n<\/div>\n\n\n\nWORKOUT SETUP<\/h2>\n\n\n\n\n- 2 supersets <\/li>\n\n\n\n
- 4 exercises<\/li>\n\n\n\n
- 8-12 reps<\/li>\n\n\n\n
- 10 seconds rest between exercises<\/li>\n\n\n\n
- 3 rounds<\/li>\n\n\n\n
- 1-min rest between rounds<\/li>\n\n\n\n
- 20 minutes<\/li>\n\n\n\n
- Equipment: Hack squat machine, lat pull-down machine, hip thrust machine & incline chest press machine<\/li>\n<\/ul>\n\n\n\n<\/div>\n\n\n\n
WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<\/div>\n\n\n\n1st superset <\/h3>\n\n\n\n
3 rounds<\/strong><\/p>\n\n\n\n<\/div>\n\n\n\n1 – HACK SQUAT <\/h4>\n\n\n\n
8-12 reps <\/strong><\/p>\n\n\n\n\n- Stand on the machine with the cushions over your shoulders.<\/li>\n\n\n\n
- Adopt a foot stance similar to the one you use for regular squats.<\/li>\n\n\n\n
- Engage your core so that you feel the cushion pushing against your body.<\/li>\n\n\n\n
- This machine is perfect for helping you squat to great depth.<\/li>\n\n\n\n
- Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.<\/li>\n\n\n\n
- Repeat.<\/li>\n<\/ul>\n\n\n\n<\/div>\n\n\n\n
2 – LAT PULL-DOWN<\/h4>\n\n\n\n
8-12 reps <\/strong><\/p>\n\n\n\n\n- Sit on the bench facing the hands and use a setting that lets your thighs or knees push against the cushion for stability.<\/li>\n\n\n\n
- Grab the handles in your preferred grip.<\/li>\n\n\n\n
- Extend your arms and upper body to increase the range of motion.<\/li>\n\n\n\n
- When pulling down, lean a bit back. Think of leading the movement through your elbows, as shown in the video.<\/li>\n\n\n\n
- Repeat.<\/li>\n<\/ul>\n\n\n\n<\/div>\n\n\n\n
2nd superset <\/h3>\n\n\n\n
3 rounds<\/strong><\/p>\n\n\n\n<\/div>\n\n\n\n1 – HIP THRUST <\/h4>\n\n\n\n
8-12 reps <\/strong><\/p>\n\n\n\n\n- Position yourself in the machine, placing your feet hip-wide apart and at a distance that keeps your shins vertical when extending the hip (see video).<\/li>\n\n\n\n
- Lower the cushion on your pelvis.<\/li>\n\n\n\n
- Drive your hips up, lifting the weight. In the top position, your knees should be bent at a 90-degree angle, and your shoulders should be near the top of the bench, with your body forming a straight line between them.<\/li>\n\n\n\n
- Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.<\/li>\n\n\n\n
- Lower your hips and repeat. <\/li>\n<\/ul>\n\n\n\n<\/div>\n\n\n\n
2 – INCLINE CHEST PRESS<\/h4>\n\n\n\n
8-12 reps <\/strong><\/p>\n\n\n\n\n- Lean back and press your feet actively into the floor.<\/li>\n\n\n\n
- Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n
- Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n
- Make sure your back stays in contact with the cushion behind you.<\/li>\n\n\n\n
- Repeat.<\/li>\n<\/ul>\n\n\n\n<\/div>\n\n\n\n
Superset workout: done. Find more challenges below: <\/h4>\n\n\n\n\n- 10-min no-equipment cardio workout<\/a><\/li>\n\n\n\n
- 12-min kettlebell Tabata workout<\/a><\/li>\n\n\n\n
- 20-min full-body functional workout<\/a><\/li>\n\n\n\n
- 20-min metabolic strength workout<\/a><\/li>\n\n\n\n
- 20-min upper body strength workout<\/a><\/li>\n\n\n\n
- 9-min cardio AMRAP workout<\/a><\/li>\n\n\n\n
- 30-min New Year\u2019s strength workout<\/a><\/li>\n\n\n\n
- 12-min EMOM Christmas workout<\/a><\/li>\n\n\n\n
- 12-min full-body strength workout<\/a><\/li>\n\n\n\n
- 30-min full-body strength workout<\/a><\/li>\n\n\n\n
- 30-min full-body bodyweight workout<\/a><\/li>\n\n\n\n
- Full-body workout for time<\/a><\/li>\n\n\n\n
- 20-min full-body workout<\/a><\/li>\n<\/ul>\n\n\n\n
![\"\"](\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\")
<\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"20-MIN SUPERSET WORKOUT ALL LEVELS \/ superset workout \/ 20 minutes Equipment: Hack squat machine, lat pull-down machine, hip thrust machine…<\/p>\n","protected":false},"author":7,"featured_media":43053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min superset workout | EVO Fitness","_seopress_titles_desc":"Supersets are super fun and effective. Don't believe it? Here's a 20-minute superset workout that will prove it.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[935,936,1051,1113,126],"class_list":["post-44306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout-of-the-week","tag-wow","tag-supersets","tag-superset-workout","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44306"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44306\/revisions"}],"predecessor-version":[{"id":54905,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44306\/revisions\/54905"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43053"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Equipment<\/strong>: Hack squat machine, lat pull-down machine, hip thrust machine & incline chest press machine<\/p>\n\n\n\n At EVO, we’re big fans of <\/strong>supersets<\/strong><\/a>. They’re fun and effective,<\/strong> helping you save time while building muscle and endurance<\/strong>. But what are supersets? Generally speaking, supersets are two different exercises performed back to back, with little to no rest between them. <\/strong>These exercises usually target opposite muscle groups or contrasting body parts<\/strong>, but you’re free to include whatever movements you want. <\/p>\n\n\n\n That was what Thomas Herke<\/strong>, our personal trainer from EVO Fitness Schleifm\u00fchlgasse<\/a> in Vienna had in mind when while conceiving this workout. <\/strong>A superset workout <\/strong>consisting of 4<\/strong> exercises<\/strong> which are split into pairs of 2 supersets<\/strong>. For each of the exercises, choose a weight challenging enough to perform 8-12 reps<\/strong> with. Rest 10 seconds between exercises and<\/strong> 1 minute before each one of the 3 rounds<\/strong>. Complete 3 rounds of the first superset, before moving on to the second one. <\/strong>All combined, this workout should take you 20 minutes to complete<\/strong>. <\/p>\n\n\n\n 1st superset<\/strong><\/p>\n\n\n\n 2nd superset<\/strong><\/p>\n\n\n\n Let’s do this super superset workout! <\/strong><\/p>\n\n\n\n 3 rounds<\/strong><\/p>\n\n\n\n 8-12 reps <\/strong><\/p>\n\n\n\n 8-12 reps <\/strong><\/p>\n\n\n\n 3 rounds<\/strong><\/p>\n\n\n\n 8-12 reps <\/strong><\/p>\n\n\n\n 8-12 reps <\/strong><\/p>\n\n\n\n 20-MIN SUPERSET WORKOUT ALL LEVELS \/ superset workout \/ 20 minutes Equipment: Hack squat machine, lat pull-down machine, hip thrust machine…<\/p>\n","protected":false},"author":7,"featured_media":43053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min superset workout | EVO Fitness","_seopress_titles_desc":"Supersets are super fun and effective. Don't believe it? Here's a 20-minute superset workout that will prove it.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[935,936,1051,1113,126],"class_list":["post-44306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout-of-the-week","tag-wow","tag-supersets","tag-superset-workout","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44306"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44306\/revisions"}],"predecessor-version":[{"id":54905,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44306\/revisions\/54905"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43053"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
\n
<\/a><\/figure>\n\n\n\nWORKOUT SETUP<\/h2>\n\n\n\n
\n
WORKOUT EXERCISE LIST<\/h2>\n\n\n\n
1st superset <\/h3>\n\n\n\n
1 – HACK SQUAT <\/h4>\n\n\n\n
\n
2 – LAT PULL-DOWN<\/h4>\n\n\n\n
\n
2nd superset <\/h3>\n\n\n\n
1 – HIP THRUST <\/h4>\n\n\n\n
\n
2 – INCLINE CHEST PRESS<\/h4>\n\n\n\n
\n
Superset workout: done. Find more challenges below: <\/h4>\n\n\n\n
\n
<\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"