The 18 Minute Minimalist Superset Exercise Routine

 

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The 18 Minute Minimalist Superset Workout Routine — Tiger Fitness. No time to workout? No worries! This full body muscle building superset workout gets.

I don’t have a specific routine or plan, I simply take a 30-second break between sets, bouncing from one exercise to the next. After eighteen minutes, I’m spent. And I feel great afterward. I get that wonderful tired-but-accomplished feeling you get after a great workout.

Chest + Back. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. Superset – 3 sets of Incline dumbell press with bent over dumbbell rows 8-12 reps, rest 1 minute. Superset – 3 sets of push-ups with cable rows 10-15 reps, no rest. Superset – 3 sets of cable flys and straight arm pull-down 10-15 reps, no rest.

“The People’s Chemist 18 minute workouts are fantastic. They are simple to do, yet you really get your heart rate going. After doing the workout I feel energized and because I hit the major muscle groups, I get a full body workout doing them. The routine is to be done with a minimum of 2 days off in between sessions, on a one on, two off rotation. 3 sets (so called “working sets”) of 5 reps are to be done, not counting warm-up sets!

Where specified, there are 3 sets of 15 done with 50% of your one. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. Superset with. Bent-Over Row.

Barbell Rollout/Plank. Superset with. Squat. Upright Row. Superset with.

Straight-Arm Pushdown. Biceps Curl. Superset with. Triceps Pressdown.

Wrist Curl. Superset with. Reverse Wrist Curl.

Calf Raise. Superset with. Toe Raise.

Workout 3. This routine involves compound sets where two exercises for the same muscle group are done back-to-back. Minimalist workouts are not the only way to reach your goal of gaining muscle mass. However, getting the body you want and deserve should not be complicated.

But I have found that for skinny guys (like me) a simple, 3 days per week, 3 exercise simplistic approach allows for faster gains in. Related: The 18 Minute Minimalist Superset Workout Routine If you want to look like a 6th grade 89 pound school boy. By slashing your intake severely and going way overboard on cardio that’s the consequence. Yes you will lose weight, but at a very expensive cost. And you probably won’t even like the way you look.

There’s a better way. Try one of these supersets at the end of your workout and see the difference after you leave the gym. Legs superset. Set timer for 5 minutes.

Do as many rounds as possible. 5 Best Pull-Up.

List of related literature:

These routines, like all the sample routines in this book, are only a guide to the possibilities for a diversified workout.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

The routine includes:

“Genie in Your Genes” by Dawson Church
from Genie in Your Genes
by Dawson Church
Hay House, 2018

Multiple-set Routine: This routine is probably the most followed in gyms and consists of a client doing 3–5 sets of various exercises.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

The end goal for each of these workouts is to reach a point where you are doing exercises for 45-second intervals for a total of 5 circuits.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

You’ll also find 10 routines that can each be completed in just 15 minutes a day, 3 days a week.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

I have tried many different schedules to complete this workout.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

As an athlete and coach, I know most people’s instinct with this program will be to hammer through each exercise, the entire list, with each workout.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

This routine should take no more than 20 minutes.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

These routines give you plenty of choices for what to do in those 15-minute increments.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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82 comments

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  • Awesome workout. Though my left arm and hand feels more numb than my right. Must be because I’m right handed and I think that side for me is stronger

  • Awesome workout!! Perfect for us folks who are super busy and don’t have a lot of time for a 30-60 minute workout. Thank you so much!

  • I’ve been doing some of your strength training workouts lately, I like to add them on to a longer HIIT cardio workout. I really liked this one, it targeted the muscle groups really well, and I got a nice burn going! ����

  • This is literally the BEST Channel here man thank you so fucking much. I have been following your videos and I can see epic results so far. With you I dont need gym. Also the way you Interact with us on the videos is a huge thumbs up and makes you stand out from the others for me. Can you tell me how much calories we lose on this specific one..? Don’t need to know the specific number of course, just if it’s 300, 400? 500?

    Have a great fucking week sir.

  • These upper body workouts are a huge help. I’ve never liked lifting weights (and I still don’t) but these videos really help. Thank you!

  • Really great workout. By now I can complete everything with the same weights, just the push ups make me strike down to the ground by the middle of the set everytime:p

  • Really the best program I have found, and I have searched far and wide. Between the routines, the countdown timers and the words of encouragement, you continue to nail it!

  • First of all I hate you!: ) This workout was way more than I expected! I’ve done several of your other workouts and this one,even though sorta quick, it was a beast! Definitely felt the burn and LOVE how you motivate and encourage to keep going. Since I started doing your workouts with you and your wife about 6 months ago I’ve actually developed muscle tone in my arms and abs!! Keep the videos coming! Subscriber fa life!!!

  • I just wanted to drop a comment saying how much I enjoy these videos. I’d just started getting into the gym when lockdown started and these have been great. I’ve been randomly switching between the dumbbell workouts you’ve posted, maybe I should follow a certain pattern?

  • Been following your previous upper body workout video this one is brilliant as well and perfect for lockdown! Do you have one for lower body as well?

  • I’m really enjoying the summer of strength challenge (2020) and I’m on the last week. Looking forward to the next challenge <3 thanks so much to you and Peanut:)

  • Really enjoyed this workout. Great trainer and graphics are slick. You should be getting tons more views! Have you thought about wearing a mic? Little hard to hear you at times and it would improve sound quality? Just a thought. Love the workouts regardless!

  • Another option opposite the push-up would be the inverted row, done with bodyweight and a low bar, maybe the handle of a shovel or similar toool laid across the back of two chairs

  • Me: eating my chocolate pudding
    Scott: keep pushiiiing!!
    Me: will do tomorrow for sure!
    Thanks Scott for doing all that you do!! You’re the best man!

  • Hey Doc! I’ve always been a fan of your previous full body workouts. Back to training today and you were my first reference, so I came here and watched this and give it a try. I really like the callisthenics side of it and even with light weights this routine burns! Perfect to be back on track! Thanks Doc!

  • This is just what I wanted. I’m definitely going to try out this full body workout. I’m want to be healthy and fit for the new year and this is perfect.

  • thanks for that the superset routine, i like the ytw exercise for my rotator cuff and my lower back, is really helping for working my stabilizer muscles. great content

  • Hey, Fit father project! I always think everything is better with a plan. This video is very useful for me and will start tomorrow morning. Thanks to you my body is starting to look better.

  • So I completed this workout this morning. I feel energized yet well worked. Hit all my body parts.
    Bending forward at the hips while doing curls is new for me, and it was really challenging my arms and core.

    Thanks for keeping things interesting and inspiring Dr. B. I’m 52 and digging your workouts and teaching!

  • Thank goodness for YouTube connecting us with such great people with great advice on EVERYTHING. I will definitely be saving this video for future reference. Keep up the healthy life!

  • Any suggestions on what to partner with a DB Pullover in a superset? That’s one of my fav excercises but I’ve never seen it used in a superset.

  • Bro can you please help us those suffering from brachioradialis pain… iv been suffering from this pain over 2 months it really hard for me to do any type of curls specially Hammer curls or reverse curls even bothering when doing pull-ups or rows… i have searched a lot but couldn’t find anything excepts a way to stretch that muscle which is not of much help…. it will be great if you can help

  • There are so many workouts that are better when paired with another. I usually google search them but here you are making it easy, as usual.

  • I love the rotation and change of these superset pairings keeps the interest and excitement going throughout the whole routine and would certainly help with my motivation. Very thorough demonstrations and will try the slo-mo walk!

  • Awesome video. Supersets are terrific for efficiency and effectiveness. It’s great for conditioning the body quickly and losing body fat.

  • What would you recommend for replacement exercises for a person with a hiatus hernia? Normally I did a lot of compound exercises (deadlifts, squats, bench press etc). Go diagnosed with a hiatus hernia and was told to avoid anything that put extra tension on my abdominal muscles. Any suggestions of what I do?

  • wow mind blowing super informative workout routine, pairing exercises without rest is fresh and exciting, thoroughly enjoyed the large amount of combined various workouts designed in this workout,

  • so right with that glute medius, Athlean X jeff says same, weakest muscle of the body hes had jacked guys in gym who are in pain doin couple of medius exercises. It can cause terrible pain and can mask it tpo lower back, and will help with all ur lower workouts if u direct hit it couple times a week.

  • Oh man, this..is..awesome! I really don’t have enough time to go to the gym as much as I want to and have been looking for a good home workout exactly like this. What I love the most about your videos is you always take the time to go through the workouts and show the proper way to do them which I really appreciate. It’s like a personal fitness coach for free! I can’t thank you enough.

  • I really enjoyed this super quick but really effective routine. Loving the summer of strength 2020 and as I am on my final week of this challenge looking forward to recycling through the 5 week programme again this summer.

  • Really enjoyed this workout. Thanks!! I’m a big fan of HIIT. I do Insanity Max:30 (Beachbody) regularly and wanted to add some dumbbell work into the mix. How often would you recommend doing a workout like this in a week?

  • I love these workouts that they work multiple muscles at one time. These workouts are sure to help me reach my goals. Thank you Jessica.������������

  • Finished day 31 of #SummerOfStrength. Still a little sore from day 29, so taking it a little easier today. Thanks for this short and sweet workout this morning.

  • Total Body Strength worked all major muscles and got the cardio up there as well. Great quick workout with Jessicasmithtv, which was what I could only manage today as I am totally wiped out today (body feels like it is dragging through thick mud). I used 5 pounds and I finished sparkling! Thanks again, Jessica!

  • Hahaha, Peanut was in fire!:D I am sweating bullets right now, another awesome workout this was.:) (I don’t know why I am speaking Yoda today.) Thank you, Jessica!
    (Oh, wait, I just remembered: my Peanut whom I lost a little over a year ago, and I’m pretty sure I’ll never get over her was called Jessica at Animal Control when I adopted her. I am not making this up. As soon as I mentioned those two names within a couple sentences, I remembered it.)

  • I was looking for a sculpting routine. This is it! I have been working out with 5-5lbs and 10-10lbs and the other gym machines thrice a week with cardio on the other two days, and, still haven’t seen any major results. Time to bring in more.

  • What a great workout for when the weather outside is so cold. Nest time I hope, it will be a bit easier. Thank you, Jessica. Jan 27, 19

  • Day 24 continuously working out with Jessica! This was short but oh so sweet. It hit every single major muscle group while keeping the heart rate up. I loved it! Sparkling over here!

  • Love it Jessica I just discovered you as the online exercises videos I was doing was not suitable for me. Love your energy, dog!, and felt very motivated by you. I normally can’t complete or I lose focus as I get bored but not with you! Thank you I will be back! Do you have online exercises programme I can purchase (I don’t have a DVD). Thanks!

  • Wow.. just done with this routine at almost 6am here… almost stop by the 3rd block… but finished it. Done and nxt tym around again. Thanks for the upload.. cheers ����

  • Love that I can work total body with weights in 18 mins. (some workouts even less time) I am just trying to stay strong and healthy, not be a body builder. Much more motivated to do these type videos than sign on for 60 mins!

  • I’m sparkling like crazy. I can’t do pushups so I do wall pushups (sorry). I guess I prefer standing exercises.

    That said, I love your videos. They really do challenge me.

  • I like your workouts because they are interesting and because they save me time. You work my upper body while you work my lower body. Doing the upper and the lower makes me go into my cardio zone. So I get cardio and strength workouts. Thanks for working so hard to help us get in shape.

  • The pace of this workout is perfect, the length is ideal for a quick session before work, and I learned some new moves thanks! I look forward to checking out your other strength training videos.

  • Great exercise. Stupid question: is this also good for getting rid of the tummy or should I do another strainght exercise for that. Thanks. Have a great day

  • As soon as you made a comment about the joys of working out with pets at home, my dog came and laid down on my phone �� obviously I’m discovering this video very late but it was awesome! Thank you!

  • I really love your videos. Working out at home with uncomplicated insane moves-very practical workouts! They make me feel energized and strong afterwards. They are a great complement to my daily running routines.

  • I love this workout for those days where my baby is about to wake up and I squeeze some thing in after housework. I generally would say add a ten minute jog walk afterwards but really as long as I stick to my good eating not junk eating side of my diet lol this is enough

  • Jessica, it’s my first time with your work out and I loved it. Thank you being so supportive as you do the video. My heart rate was up and muscles were shaking (but in a good way). Had a great time! Also, a little credit to Peanut for being a good sport.

  • I think this was the first time I did this workout! What a great time saver workout! I started out doing the 1-mile Lower Body Circuit, then this one. Definitely doing more than sparkling right now! I started this workout with 8#, then used 5# for the lighter weights, but by the last round of moves I had to drop down to 3#. Definitely room for improvement, as always! Thanks Jessica, and Peanut!

  • Love this workout…and Peanut, too! This is perfect in every way for mewarmup, multipurpose weight training routine, your cadence, your voice, right amount of encouragement and Peanut, too! Even my age category, good fitness level though, can achieve this!

  • Great new video Jessica! I haven’t down any in a while so this is a good restart! I missed you and Peanut! I also bought the ultimate weight loss collection a while ago and it’s great! Thank you!!!

  • YOU are fantabulous! I feel guilty sometimes because I see other folks work out for an hour plus daily and I just don’t always have that kind of time but I don’t want to give up though. YOU always make great workout routines for the real person with all kinds of schedules. Thank you! This was great!

  • very intensive good workout thanks jessica i will do another your booty workout after as are very good and i keep my shape with your workouts

  • Ready to get weak in the knees? No, not from my handsome good looks… but from this insane workout! Even I barely made it to the end! But isn’t that what you want? If you’re going to spend 15 minutes of your time exercising, it better be worth it and BRING RESULTS!

    Now for this routine you only need ONE PAIR of dumbbells. I used 10lbs. Yes, you can have multiple pairs available if you’ve got them. But my goal was to create a routine that required minimal equipment due to how scarce dumbbells are right now.

    So if you want to see more hardcore routines like this, comment below and please take a few seconds and TAP THAT LIKE BUTTON!

    ROUTINE:
    4 Blocks
    3 Exercises Per Block
    Complete 2 3 rounds MAX
    1min. As Many Reps As Possible / 30sec. rest between “blocks”

    BLOCK 1
    ( 1:30)Push-Up to Alt. Mountain Climber
    ( 2:34)Upright Row To Lateral Raise
    ( 3:37)Renegade Row

    BLOCK 2
    ( 5:13)Jump Squat
    ( 6:15)Alt. Reverse Lunge
    ( 7:20)Sit-Through

    BLOCK 3
    ( 8:49)Alt. Biceps Curl
    ( 9:54)Overhead Extension
    ( 10:55)Alt Jumping Lunge

    BLOCK 4
    ( 12:30)Russian Twist
    ( 13:34)Floor Crunch with DB
    ( 14:37)Up & Overs

  • I was feeling so physically tired and this workout was exactly what i needed! More like this please ������ Thank you Scott!!
    Reminds me when i started training with you in the be fit videos years ago you’re very motivating!!

  • Is there a beginners version? �� I’m watching to get mentally revved up but I think I should’ve just gone cold turkey and not know what’s coming��

  • I saw your video on the benefits of doing a full body workout for muscle building but I am stuck at home. Where can I find your program and series of full body home workouts using dumbbells?

  • Such a cool video awesome! But: When a guy like you uses 10 lbs dumbbells, what am i supposed to do? I would have to use negative lbs…

  • Nutty abbbssss myy leeegggggsss my atrrrms I can’t feel anything it hurts to write this message. You are evil but it’s a good workout

  • Scott, you do realize that we all are just watching you perform this and thinking, man this sure does look like a tough workout, excuse me while I set my cold, sweaty beer down.

  • I’m not an expert AT ALL but with your lateral raises / upright row, aren’t you using momentum & these little hip movements to ‘trick’ yourself? Wouldn’t it be better to go a little slower and remove momentum there? (Serious question, no criticism)

  • Hey Scott, I just wanted to ask you something. Should’t we divide our body muscle-work outs to different days, (by means each day we should hit a muscle in the body?) This type of videos are really weird for me, because as far as I know, bodybuilders have their work-outs scheduled, instead of hitting all muscles at one day. By the way i am speaking generally about “full body work-out videos”. Sorry to bother you but I hope I can get a clear answer from you. Thanks.

  • Hey maybe someone could check out my Fitness channel
    I have just proplerly started youtube and i am keen to get into it more. I would love support of anyone who could give me

  • Hey Scott I recently bought Chris hemsworth’s centr for building muscle. Can you do a review of the workouts in centr and see if they are actually LEGIT for building muscle. Thnx bro �� luv your videos but hate this Amazingly Hard workout

  • This channel is so so cool it’s been a huge inspiration in my fitness journey and I’ve learnt so much. I’ve even created my own YouTube channel to document my progress and services! It would mean a lot if you was to check it out and leave some feedback����Peace.

  • Killer workout Scott thought my heart was gonna come through my chest. I do a push-pull-legs routine but put my push leg excercises in my push days and pull leg in my pull days. Let’s see 2 of these for push pull with the legs added in that way I could do my push on Monday your pull on Tues my pull on Thursday and your push on fri. I watched your 10min push pull legs xvideos but they weren’t quite what I was looking for

  • Most thse YouTube trainers are always over training, but they are on steroids so it can be done, if average person trained as much as some these guys you loose muscle ach and look smaller, notice a lot of people on steroids are all hyper like loads energy basics mr in my teens lol because higer test levels,, labouring work is the best workout, weights never ever get me the same results as manual work. Manual work gives me better muscle and no aches

  • This is a killer workout! Thank you so much. Please do more post, like fat burning arm workout. We all need this kind of workout esp this time of quarantine at home. Healthy body is what we need. More power and God bless you more ������

  • Did the workout today but had to adjust. Only 4 kg dumbbells and could not do the jumping lunges with the weights. I love your workouts ��

  • I dare you to Do Tony Horton P90X,P90X2,P90X3. Especially P90X Plyometrics no weights. I use 35lbs steel bar weight vest, 50lbs(25’s), 25lbs, 30lbs(15’s) that’s the effing worst of all P90X.

    I also dare you to P90X2 & P90X3.

    P90X3 worse. MMX (MMA workout) but I use 30lbs(15’s), 20lbs(10’s) & Vest. 15’s & 10’s of punching, superman punches, jump & spraws punches & elbows. Kicks for 30min.

    P90X3 CVX, Total Synthetics, Decelerator, Accelerator, Isometrix, Dynamix, The Challenge, Incinerator, MMX, Warrior, Triometrics, Agility X,

    X3 Yoga 30lbs(15’s) 20lbs(10’s) or vest,, Pilates X

    Eccentric upper (weight lifting & pull ups/chin ups.

    Eccentric Lower legs.

    Complex Upper weights & pullups/chin ups & push ups.

    Complex lower legs

  • 6min mark & you’re already tired? That’s warmups for me. Obviously you’ve never tried Tony Horton P90X,P90X2,P90X3 at all. I finished 40min ago P90X Chest & Back & P90X3 Decelerator.

    P90X Chest & Back +ab ripper 1hr of Pull ups & chin ups & push ups THEN P90X3 Decelerator+X3 abs right after.

  • Another great workout! Thanks Jessica. Would love to make a donation to Jessica Smith TV so you can keep bringing us these free workouts. Does anyone know how I do that?

  • Anybody purchase a platinum ($10/month) program? I want to do it but not sure if it’s worth it. No disrespect, this guy has great videos. Just inquiring

  • Nope I haven’t thought you were a nice guy for a long time. I followed you for over two years just finished your meta-burn 90 and I must say I curse your name more each day than anything I can ever think of. Keep the pain coming Scott!!

  • Just did 2 rounds in 35 min. I’m whooped and want to go back to bed… too bad I have a full days worth of work. ANOTHER great workout video Scott! Kuddos Sir!

  • I needed to get away from my family today by hiding out in my man-cave. I followed your routine 2x. I am swoll. I really enjoyed this piece. Now to get my CFO on board…Thank you, Doc!

  • Loved this one Betty �� I’ve been looking back on your channel and doing all your amazing workouts on here. Just wondering how many yoga mats do you have��

  • When it comes to workout I don’t have much knowledge about it. Your videos are great help! Going to follow your channel to get started

  • Your workouts are always great! I appreciate you always coming out with new videos and routines to follow. Thank you! ����‍♂️��������‍♂️

  • i always luv your workouts and following along. also remove your shoes and just do socks is good for stability. ur handsome and always explain well. ❤️kim