Intense 30 Minute Muscle Building Superset Workout

Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.

Ah, the holiday weekend. For most of America it’s a time to grill, chill and partake in a few libations. For others, like you, it’s a time to take advantage of – to catch up on a little training, maybe do something a little different to shock a little growth and fat burning in your physique. Why waste those precious extra days by getting inactive, lethargic and downright lazy. Use your time wisely and kick start something in the meantime. Need a quick, short program in a pinch? Read on.

The holiday weekend doesn’t have to be an extension of your current routine; it can be looked at as an opportunity for something unorthodox and unique. Seriously, what good will it do for you to hit your shoulders, arms or some other singular body part over an extended weekend? Little to nothing.

The short program below will require a few thoughts outside the box.

1. You will perform three consecutive training days at 30 minutes per session.
2. The entire workout will consist of supersets to use your time efficiently as possible.
3. Day 1 will be an upper body day, Day 2 will be lower body and Day 3 will be full body.
4. Supersets will be performed back-to-back with little to no rest. Only after the entire series of supersets are completed for a pairing will you rest for a specified amount of time.
5. This is by no means a green light to take it easy – push yourself, apply intensity and focus just like any other workout.
6. Don’t be mentally concerned with volume or body part specialization. Just get in, get at it and get out.

The general warm-up

Perform the following dynamic warm-up for one round before each session:

• Walking lunge – 15 steps each leg (30 total)
• Push-up – 15 reps
• Jump squat – 10 reps
• Inverted row – 10 reps
• Bicycle crunch – 15 reps