The power is in your hands. In fact, it’s in your arms, legs and torso too, because all you really need to get strong and lean is your own body, as this bodyweight supersets workout demonstrates.
“Bodyweight training is strength training,” says Andy McKenzie – strength coach, speaker and educator in the fitness industry, and an expert in bodyweight and core conditioning with a penchant for heavy lifting.
“It’s the first step on the journey to physical dominance and all you need to stay in shape for life.”
“Bodyweight training is strength training,” says Andy McKenzie – strength coach, speaker and educator in the fitness industry, and an expert in bodyweight and core conditioning.
The moves in this workout are beginner-friendly, but they will also challenge more experience lifters. All you need is a TRX or rings for suspension moves, and either a pull-up station or, if you don’t have that, a sturdy tree branch.
“Do these moves right,” says McKenzie, “and you’ll build serious muscle and functional strength.”
Bodyweight Supersets Workout
- 1a. Ring-Assisted Pistol Squat
- 1b. Medicine Ball Squat
- 2a. Gorilla Press Up
- 2b. Knee Raise Chin-Up
- 3a. Medicine Ball Press-Up
- 3b. TRX Single-Arm Row
Keep reading for full instructions on how to perform the exercises in this bodyweight supersets workout.
1a. Ring-Assisted Pistol Squat
Reps: 8 each side
Rest: Straight into 1b
- Stand on one leg, with the other off the floor and straight in front of you, holding the rings to maintain your balance.
- Bend your standing leg to lower into a single-leg squat, then press back up to stand.
- Aim to use the rings as little as possible.
1b. Medicine Ball Squat
Rest: 45 secs, then repeat 1a
- Stand holding a medicine ball or large rock straight out in front of you, feet shoulder-width apart.
- With your chest high and core tight, squat until your thighs are below parallel to the floor.
- Sit back on your heels – don’t let them come off the floor.
- Drive back up through your heels to stand.
2a. Gorilla Press-Up
Rest: Straight into 2b
- Start in the top press-up position.
- Slowly lower to the ground, then explode up as fast as possible and bring your hands off the floor to slap them against your chest.
- Put your hands back out to land and go into the next rep.
2b. Knee Raise Chin-Up
Rest: 60 secs, then repeat 2a
- Hold a chin-up bar with an underhand grip, hands shoulder-width apart.
- Brace your core, raise your knees and pull yourself up until your chin is over the bar, keeping your elbows tucked in close to your body.
- Lower under control without lowering your thighs below parallel.
3a. Medicine Ball Press-Up
Rest: Straight into 3b
- Kneel in front of a medicine ball.
- Put your hands on the ball so your palms are almost touching and fingers are pointing diagonally away from you.
- Press down on the ball to raise your body into a press-up position, with feet hip-width apart.
- Bend your arms to lower your chest to the ball, then press back up.
3b. TRX Single-Arm Row
Rest: 60 secs, then repeat 3a
- Hold the TRX handles with one hand and hang so your body forms a straight line with your heels on the floor and your core braced.
- Squeeze your shoulder blades together and pull yourself up with one arm, keeping the other arm extended in front of you and drawing the handles towards your armpit.
- Return to the start.