Day 26: All About Supersets

Today I wanted to get my heart rate really moving, so I decided to throw in a few supersets
What's a superset you might ask?
I'm so glad you asked.
A superset is when you put two or more exercises together and perform them back to back.  Usually
Ok, today's workout is meant to be done really, really, fast.  Like BOOM out of the gate.  Minimal rest.  Get your ass moving!
So let's check it out shall we?
Superset #1:
***TRX Row: 3 sets of 8
***TRX Hip Press: 3 sets of 8
Then:
Pushups: 50, done as quickly as possible
Superset #2:
***Goblet Squat: 3 sets of 15 @ 55 pounds
Floor Wiper: 3 sets of 15 @135 pounds
Then:
Floor Wiper: 1 set of 15 @135 pounds
Superset #3:
***Press: 3x15 @ 25 pounds
***Bench Press: 3x12 @
Finally:
***Sprinter's Start: 4 sets of 30 seconds on/15 seconds off
Thoughts:
TRX Row and Hip Press: Doing this workout back to back was a nice little "wake up" call for my body; it works the often neglected back and posterior chain (lower back, glutes, hamstrings), which can help tremendously with posture and lower back issues.  I love this little setup.
Check this video out:

Superset Glory!

Pushups: Nailed all 50 in one go!  Awe yeah.
Goblet Squat and Floor Wiper: Brilliant!  Why didn't I think of this before?  This is a great superset for working the upper and lower body, and I was totally feeling the burn.  So much fun!
Just a note on the floor wipers: do NOT let your lower back arch.  You stand a very good chance of injuring your back.  Only keep your legs straight as long as your lower back isn't arching; if it starts to arch, bend your knees.  I'm serious; you will save yourself a lot of pain.

Ignore the tan lines!

I ended up doing one more set of the floor wipers, just because I wanted to!

Press and Bench Press: Fast and hard, that's how this one was done.  And I liked it.  Felt some fatigue by the end of the third set, but in the end I pushed through.

I would like to emphasize something with the press: do NOT let your elbows flare out.  Your elbows should be directly in front of your shoulders, and right under your hands, driving the weights up.  If you let your elbows flare, you could risk injuring them or your shoulders.  Be strict with form.  Remember, I've been doing this for a while, so I've built my body up to the point where it can accomplish this.  

It's all about the upper body baby!

Sprinter's Start: Awe man, I do enjoy a good sprinter's start.  Slammed through that baby!

Do this for 30 seconds!

Extra Stuff as well!

Pushups: 6x30

Bicycle Crunches: 6x30/side

Pull Up: 6x7

And let's not forget some killer abs!

(Spartan Leg Raise x7, Hanging Knee Raise x5) x2

(Spartan Leg Raise x1, Clockwork Leg Raise x4, Spartan Leg Raise x1, Hanging Knee Raise x5) x1

(Twisting Knee Raise x4, Hanging Knee Raise x5) x2

Tune in tomorrow for more craziness!  I probably won't be able to write until late tomorrow as I'm heading down to Massachusetts, but I won't fail ya!