Perform each superset without resting between exercises. After the superset, rest 1 minute. Repeat the superset or move on to the next superset in the workout.

Record your results and post them in the comments section below.

Superset #1
1A) Barbell Split Squat – 8 reps/side
1B) Narrow-grip TRX Row – 8 reps

Rest 30 seconds. Repeat 2 more times.

Superset #2
2A) Dumbbell One-arm Push-Press – 12 reps/side
2B) Elevated One-arm Dumbbell Reverse Lunge – 12 reps/side

Rest 30 seconds. Repeat 2 more times.

Superset #3
3A) Dumbbell High Pull – 8 reps
3B) Stability Ball Rollout (Or Kneeling TRX Extension) – 12 reps
3C) Close-grip Decline Pushup – 1 rep short of failure
3D) Cable-Chop (Or Medicine Ball Chop, Or Dumbbell Chop) – 15 reps per side

Rest 30 seconds. Repeat 2 more times.

Superset #4
4A) Bodyweight Squats – 20 seconds
4B) HOLD bottom position of Bodyweight Squat – 10 seconds

No rest. Repeat 7 more times (or 4 minutes total).

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift to high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at