One of my personal training clients always asks me to give him a workout that will torture him. Because of this, I often come up with routines that are modified versions or a combination of different workout systems. Today was a combination of supersets with Tabata intervals and partner training all in one.
The workout consisted of 3 minutes and 20 seconds on the timer. It was 8 rounds of 20 seconds with 5 seconds rest.
- Jumping Squats and Push ups – Both partners did jumping squats for 20 seconds and then moved into push ups for 20 more seconds.
- Reverse pull Ups and Dumbbell Presses – One partner did reverse pull ups (reverse pull up is an exercise where you lay on your back under a smith machine or a barbell on a rack with 3-4 inches of space between your back and the floor when your arms are fully extended while holding on to the bar. I also had them put their heels an a bench and throughout the movement, you try to keep you body straight like board) while the other did dumbbell presses.
- Triceps Pushdowns and Dumbbell Curls – one partner did Triceps pushdows while the other did dumbbell curls.
- Standing Reverse Barbell Wrist Curls and Standing wrist curls behind the back – One partner did this superset for all 8 rounds then the other did their 8 rounds.
- Captains Chair Knee Raises and Legs Up Crunches – As one partner did knee raises the other did legs up crunches (For this movement, you lay on your back, bend your knee and pick your feet up off the floor. From there you crunch your upper body up and bring your knees in closes to your chest).
This is an intense workout that can be done in a fairly short time. You might need to take a little extra rest time between supersets to recover. You can easily substitute other movements for those above.
Let me know if you try this workout and how you like it.