8/12/2019 Superhero Supersets

1/18

8/12/2019 Superhero Supersets

2/18

Superhero Supersets

Copyright 2013

FatBurningNation.com

DISCLAIMER !h" in#ormation pro$i%"% in thi& gui%" i& #or "%ucationa' purpo&"& on'y. I am not a

%octor an% thi& i& not m"ant to (" ta)"n a& m"%ica' a%$ic". !h" in#ormation pro$i%"% in thi& gui%" i&(a&"% upon my o*n "+p"ri"nc"& a& *"'' a& my o*n int"rpr"tation& o# th" curr"nt r"&"arch that i&

a$ai'a('". !h" a%$ic" an% tip& gi$"n in thi& gui%" ar" m"ant #or h"a'thy a%u't& on'y. ,ou &hou'% con&u't

your phy&ician to in&ur" a%$ic" an% tip& gi$"n in thi& gui%" ar" appropriat" #or your in%i$i%ua'circum&tanc"&. I# you ha$" any h"a'th i&&u"& or pr"-"+i&ting con%ition& p'"a&" con&u't your phy&ician

("#or" imp'"m"nting any o# th" in#ormation pro$i%"% ("'o*. !hi& pro%uct i& #or in#ormationa' purpo&"&

on'y an% th" author %o"& not acc"pt any r"&pon&i(i'ity #or any 'ia(i'iti"& or %amag"& r"a' or p"rc"i$"%r"&u'ting #rom th" u&" o# thi& in#ormation. A'' right& r"&"r$"%. No part o# thi& pu('ication may ("

r"pro%uc"% tran&mitt"% tran&cri("% &tor"% in a r"tri"$a' &y&t"m or tran&'at"% into any 'anguag" in any

#orm *ithout th" *ritt"n p"rmi&&ion an% &ignatur" o# th" author.

8/12/2019 Superhero Supersets

3/18

Superhero Supersets

/"'com" to Sup"rh"ro Sup"r&"t& *h"r" you *i'' #in% th" ("&t #at (urning &up"r&"t& on th" Int"rn"t.

!h" *or)out& pro$i%"% *i'' (" &hort intense an% can (" %on" in th" com#ort o# your o*n hom" *ithu&t a #"* pi"c"& o# "uipm"nt. Each o# th" *or)out& *i'' 'a&t '"&& than 30 minut"& an% ar" to (" %on"

thr"" tim"& p"r *"").

Each *or)out *i'' ha$" a &printing #'a$or to it &om"thing I )no* you *i'' "noy. So g"t r"a%y to pour

&*"at an% &"" gr"at r"&u't&

I cannot *ait to h"ar a'' a(out your &ucc"&&.

""p m" po&t"% on your r"&u't&.

I *i'' (" in touch

D"nni& 4""nan C5!Foun%"r FatBurningNation.com

Cr"ator Sup"rh"roSprint&.com

5.S. Don6t #org"t my oth"r &it"&...

***.FatBurningNation.com- B'og po&t& $i%"o& moti$ation #r"" gi#t& #r"" cont"nt an% mor".

***.Sup"rh"roSprint&.com7 R"$o'utionary &i+-*"") *or)out program& that com(in"& th" t*o mo&t

po*"r#u' #at (urning *or)out& on th" p'an"t

8oin u& on Fac"(oo) at ***.Fac"(oo).com9Bo%yFitFormu'a

http://fatburningnation.com/http://superherosprints.com/http://www.fatburningnation.com/http://www.superherosprints.com/http://www.facebook.com/BodyFitFormulahttp://www.facebook.com/BodyFitFormulahttp://fatburningnation.com/http://superherosprints.com/http://www.superherosprints.com/http://www.fatburningnation.com/

8/12/2019 Superhero Supersets

4/18

Tips Before Starting

1. I# you ar" un&ur" o# ho* to %o an "+"rci&" (" &ur" to g"t in&truction #rom a c"rti#i"% train"r.

2. I# &om"thing hurt& or #""'& o## %on:t %o that "+"rci&". !h"r" ar" p'"nty o# a't"rnat"& that you can

a%% in. 5'"a&" #""' #r"" to "mai' dennis (at) fatburningnation (dot) com#or i%"a&

3. B"cau&" thi& i& a n"* program (" &ur" to &tart &'o* to a$oi% inury. 5u&hing too har% a#t"r not*or)ing out #or a *hi'" *i'' on'y '"a% to inury or ("ing o$"r'y &or".

;. I# you #in% you n""% mor" r"&t in ("t*""n "+"rci&"& #""' #r"" to ta)" it.

8/12/2019 Superhero Supersets

5/18

This is important!

Strength Training Guidelines:

B"'o* ar" &om" gui%"'in"& that you &hou'% r"a% through ("#or" umping into th" program. !h" r"a&on I

ha$" put th"&" tog"th"r i& to h"'p ma+imiH" r"&u't& *hi'" "'iminating ton& o# &or"n"&&. ,"& you *i'' g"t

&or" an% that i& #in". /hat you *ant to a$oi% i& g"tting &o o$"r'y &or" that you ha$" to mi&& a *or)out.

Always start with a warm up:,our *arm up &hou'% con&i&t o# &om" %ynamic &tr"tching #oam

ro'' an% *arm up &"t&. For "+amp'" &tart (y %oing &om" (o%y*"ight &uat& 'ung"& an% pu&h-

up& ("#or" &tarting. A'*ay& (" &ur" your (o%y i& #u''y r"a%y to go ("#or" &tarting.

Ease into the program:A& *a& &tat"% thi& i& a cha''"nging program &o (" &ur" to "a&" into it.

Always have perfect form: It i& much ("tt"r to ha$" p"r#"ct #orm %oing '"&& r"p"tition& than

ha$" (a% #orm p"r#orming 'ot& o# r"p"tition&. Form i& $"ry important &o )""p #ocu&"% on it

throughout th" *or)out&.

Finish with a cool down period:

8/12/2019 Superhero Supersets

6/18

Superhero Supersets

Perform each workout below having at least a days rest in between. For example, do workout # on

!onday, #" on ednesday, and #$ on Friday.

$orkout %&

$arm'up (ircuit

o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

Bo%y*"ight Suat 7 20 &"con%&

5u&hup& 7 20 &"con%& A't"rnating R"$"r&" Lung" 7 20 &"con%&

R"&t 30 &"con%& an% th"n &tart Sup"r&"t J1

$orkout Superset %&

o through 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n #u'' circuit&.

1A Suat 8ump&7 30 &"con%&

1B 5u&hup& 7 30 &"con%&&() Sprints in *lace ' +, seconds

R"&t #or 30 &"con%& an% r"p"at ; #u'' circuit&.

$orkout Superset %-

o through 3 tim"& *ith no &"con% r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

2A R"$"r&" Lung"& @a't"rnating 7 30 &"con%&

2B D"c'in" 5u&hup& 7 30 &"con%&2C Ic" S)at"r& 7 30 &"con%&

-) Burpees ' ., seconds

R"&t 30 &"con%& an% r"p"at 3 #u'' circuit&.

Do th" ("'o* circuit 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n #u'' roun%&.

3A B S*ing or DB S*ing 7 30 &"con%&3B Suat 8ump 7 30 &"con%&

3C Spi%"rman 5u&hup& 7 30 &"con%&

8/12/2019 Superhero Supersets

7/18

$orkout %-

$arm'up (ircuit

o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

Bo%y*"ight Suat 7 20 &"con%& 5u&hup& 7 20 &"con%&

A't"rnating R"$"r&" Lung" 7 20 &"con%&

$arm'up Superset

o through 2 tim"& *ith a 10 &"con% r"&t ("t*""n "+"rci&"&. R"&t 20 &"con%& an% mo$" on to th"

r"a' &"t&.1A 5u''up& 7 20 &"con%&

10 &"con%& tran&ition

1B A't"rnating Lung"& 7 20 &"con%&

$orkout Superset %&

o through 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n &up"r&"t&.

1A 5u''-p& 7 30 &"con%&1B Bu'garian Sp'it Suat 7 30 &"con%& @"ach '"g

&() Sprints in *lace ' +, seconds

R"&t #or 30 &"con%& an% r"p"at 3 #u'' circuit&.

$orkout Superset %-

o through 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.2A 8ump Lung"& or Lung"& @a't"rnating7 30 &"con%&

2B "tt'"("'' S*ing 7 30 &"con%&

2C Bu'garian Sp'it Suat7 30 &"con%& "ach &i%"

-) Burpees' ., seconds

R"&t 30 &"con%& an% r"p"at 3 #u'' circuit&.

Do th" ("'o* circuit 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n #u'' &up"r&"t&.

3A Burp""& 7 30 &"con%&

3B Mountain C'im("r& 7 30 &"con%&3C Bo%y*"ight Suat&7 30 &"con%&

3D "tt'"("'' S*ing&- 30 &"con%&

8/12/2019 Superhero Supersets

8/18

$orkout %+

$arm'up (ircuit

o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

Bo%y*"ight Suat 7 20 &"con%& 5u&hup& 7 20 &"con%&

A't"rnating R"$"r&" Lung" 7 20 &"con%&

$arm'up Superset

o through 1 tim" *ith a 10 &"con% r"&t ("t*""n "+"rci&"&. R"&t 20 &"con%& an% mo$" on to th"

r"a' &"t&.1A C'o&" rip 5u&hup& 7 20 &"con%&

10 &"con%& tran&ition

1B R"$"r&" Lung" @a't"rnating7 20 &"con%& "ach &i%"

$orkout Superset %&

o through 3 tim"& *ith no &"con% r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

1A C'o&" rip 5u&hup& 7 30 &"con%& "ach arm1B R"$"r&" Lung" @a't"rnating 7 30 &"con%& "ach &i%"

&() Sprints in *lace to Burpees ' &/ seconds each

R"&t #or 30 &"con%& an% r"p"at 3 #u'' circuit&.

$orkout Superset %-

o through 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.2A Spi%"rman 5u&hup& 7 30 &"con%&

2B Bo+ 8ump& 7 30 &"con%&

2C C'o&" rip 5u&hup7 30 &"con%&

-) Sprints in *lace 0 +, seconds

R"&t 30 &"con%& an% r"p"at 3 #u'' circuit&.

Do th" ("'o* circuit 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n #u'' &up"r&"t&.

3A Burp""& 7 30 &"con%&

3B Cro&& Bo%y Mountain C'im("r&7 1= &"con%&3C Suat 8ump&7 30 &"con%&

8/12/2019 Superhero Supersets

9/18

E1ercise escriptions

Bodyweight S2uats

1. Starting 5o&ition Start *ith your #""t a 'itt'" *i%"r than &hou'%"r *i%th apart an% arm& p'ac"%&traight out in #ront o# you. 5'ac" your #""t in a com#orta('" po&ition #acing &traight #or*ar% or a 'itt'"

out*ar%&

2. Mo$"m"nt S'o*'y 'o*"r your&"'# %o*n a& i# you *"r" going to &it %o*n in a chair. ,our *"ight

&hou'% (" on your h""'& *ith your cor" tight.

8/12/2019 Superhero Supersets

10/18

S2uat 4umps

1. Starting 5o&ition Start (y &tan%ing *ith your #""t u&t *i%"r than &hou'%"r *i%th apart in th"

po&ition you *ou'% (" in i# you *"r" g"tting r"a%y to ump. Suat %o*n a& though you *"r"

p"r#orming a (o%y*"ight &uat.

2. Mo$"m"nt /h"n you r"ach th" (ottom o# your &uat %ri$" your #""t into th" groun% "+p'o%ing into

a $"rtica' ump. /h"n coming %o*n (" &ur" an% 'an% &o#t'y th" r"p"at.

Alternating 5unges

1. Starting 5o&ition Start (y &tan%ing *ith your #""t &hou'%"r *i%th apart an% your han%& p'ac"% on

your h"a% or %o*n (y your &i%". ,ou *i'' th"n &t"p &traight out an% p'ac" that #oot in #ront o# you.

2. Mo$"m"nt /h"n your '"a% #oot hit& th" groun% you *i'' %rop your (ac) )n"" unti' it i& on" inch o##th" groun%. ,ou *i'' n""% to (" &ur" you cor" i& tight throughout th" mo$"m"nt.

8/12/2019 Superhero Supersets

11/18

*ull'3ps

!arg"t Cor" 'at& (ic"p& r"ar &hou'%"r& @Fu'' Bo%y

1. Starting 5o&ition rip th" (ar *ith your pa'm& #acing #or*ar% *ith your han%& &'ight'y *i%"r than&hou'%"r *i%th apart. 4ang *ith your arm& #u''y "+t"n%"% an% your cor" tight.

2. Mo$"m"nt 5u'' your&"'# up unti' your chin ha& gon" pa&t th" (ar th"n &'o*'y 'o*"r your&"'# (ac)%o*n to th" &tarting po&ition.

Bulgarian Split S2uat

1. 5'ac" on" '"g on a ("nch or chair ma)ing &ur" that it i& &"cur". /ith your oth"r '"g ta)" a &t"p

#or*ar% that i& a 'itt'" #urth"r than your norma' &t"p.

2. ""ping your cor" tight 'o*"r your (o%y unti' your #ront '"g ha& r"ach"% a G0 %"gr"" ang'". ,ou*i'' th"n r"turn to th" &tarting po&ition an% comp'"t" #or th" a''ott"% amount o# tim"9r"p&.

8/12/2019 Superhero Supersets

12/18

(lose Grip *ush'3ps

1. Starting 5o&ition "t in a pu&h-up po&ition *ith your han%& #orming a %iamon% ("'o* your ch"&t.

""p your cor" tight an% your (ac) &traight.

2. Mo$"m"nt S'o*'y 'o*"r your&"'# %o*n to th" #'oor )""ping your cor" tight an% (ac) &traight.

8/12/2019 Superhero Supersets

13/18

6ettle#ell Swings

1. Starting Mo$"m"nt Start *ith your &tanc" a 'itt'" *i%"r than &hou'%"r *i%th apart *ith your to"& point"%

&'ight'y out*ar%&.

2. Mo$"m"nt Suat %o*n *ith your (ac) comp'"t"'y &traight %ropping th" %um(("'' ("t*""n your '"g&./h"n you ha$" r"ach"% th" (ottom on your &uat you *i'' &'ight'y pu&h your #or"arm& again&t your groin

ar"a to g"t mom"ntum to &*ing th" %um(("'' (ac) up. ,ou *i'' th"n &uat (ac) up *hi'" th" %um(("''&*ing& up in a #'ui% motion *ith th" &uat. !hi& i& a continua' mo$"m"nt &o onc" you ha$" &too% (ac) up

an% th" %um(("'' ha& r"ach"% a(out ch"&t h"ight you *i'' r"p"at th" mo$"m"nt again.

!rain"r:& !ip Start out u&ing a com#orta('" *"ight "&p"cia''y i# you ha$" n"$"r %on" thi& mo$"m"nt ("#or".

"tt'"("''& *or) ("&t #or thi& mo$"m"nt.

8/12/2019 Superhero Supersets

14/18

Burpees

!rain"r:& !ip !h"r" ar" many %i##"r"nt (urp"" $ariation "+"rci&"&. For ("ginn"r& you can omit th"

pu&h-up %on" in pictur"& ; an% = an% in&t"a% u&t p"r#orm th" &uat to ump (ac) to ump #or*ar% to

&uat up. For mor" a%$anc"% $ariation& you can a%% in pu&h-up& a& *" %i% in th" pictur"& an% can a'&oa%% in a &uat ump at th" "n% o# th" mo$"m"nt.

8/12/2019 Superhero Supersets

15/18

7everse 5unges

1. Starting 5o&ition Start (y &tan%ing *ith your #""t &hou'%"r *i%th apart an% your han%& p'ac"% on

your hip& or (y your &i%". ,ou *i'' #ir&t 'i#t on" '"g up*ar%& th"n &t"p &traight (ac) an% p'ac" that #oot

("hin% you.

2. Mo$"m"nt /h"n your #oot hit& th" groun% you *i'' %rop your (ac) )n"" &o it i& a(out an inch o##

th" groun%. ,ou *i'' n""% to (" &ur" you cor" i& tight throughout th" mo$"m"nt.

8/12/2019 Superhero Supersets

16/18

8ce Skaters

1. Starting in an ath'"tic po&ition *ith your )n""& ("nt an% cor" tight you *i'' ump 'at"ra''y to on"

&i%" 'an%ing on on'y your out&i%" #oot.

2.

8/12/2019 Superhero Supersets

17/18

9ountain (lim#ers

1. Starting 5o&ition Start in a pu&h-up po&ition *ith your cor" tight an% (ac) &traight.

2. Mo$"m"nt Fir" on" '"g #or*ar% to*ar%& your ch"&t )""ping th" )n"" 'o* to th" groun% an% your(ac) &traight.

8/12/2019 Superhero Supersets

18/18

No* that you ha$" gon" through th"&" a*"&om" Sup"rh"ro Sup"r&"t& I)no* you ar" r"a%y #or mor"

4"r"6& th" thing I am )no*n a& th" 6/or)out /iHar%6 an% ha$" "$"n

(""n ca''"% th" (lark 6ent of the Fitness 8ndustry ''''''''''''''''';

I )no* ho* to cr"at" a*"&om" %on"-#or-you #at (urning *or)out&...

ero e2uipment!

I# you ar" tir"% o# not &""ing r"&u't& an% want a system that you cannotfind anywhere else on the %nternet...

!h"n h"a% o$"r to Sup"rh"roSprint&.coman% ta)" my -*"")Sup"rh"ro cha''"ng".

I am &o con#i%"nt that thi& &y&t"m *i'' *or) #or you that I ri&)

"$"rything (y o##"ring it to you 100K ri&) #r"".

5isten to my guaranteed:

If you do not see more results in the next 6-weeks than you have seen in the previous 6 months, I

will return every penny spent!

!hat i& ho* con#i%"nt I am. !hi& i& th" "+act &y&t"m I u&"% to g"t *"%%ing %ay r"a%y in un%"r -*"")&.

I# it can *or) #or m" an% th" =00 oth"r& that ha$" gon" through th" &y&t"m it mo&t c"rtain'y *i'' *or)

#or you too.

!han) you #or trying out th" Sup"rh"ro Sup"r&"t& No* ta)" th" n"+t &t"p an% go gra( th" r"&t o# th"

*or)out& that ar" *aiting #or you

(lick ?E7E Get the (omplete Superhero Sprints System!

D"%icat"% to your #itn"&&

D"nni& 4""nan C5!Foun%"r FatBurningNation.com

Cr"ator Sup"rh"roSprint&.com

Superhero Supersets

By ennis ?eenan

SuperheroSprintscom

http://superherosprints.com/http://superherosprints.com/http://fatburningnation.com/http://superherosprints.com/http://superherosprints.com/http://superherosprints.com/http://superherosprints.com/http://superherosprints.com/http://fatburningnation.com/http://superherosprints.com/