You'll see that your workouts are often written out in supersets, which are when the exercises are "chained" together so rather than do 3 sets of 1 exercise before moving to the next, you do 1 set of each exercise in the chain before returning to the start of that superset.

These can also be known as couplets when there are 2 exercises; triplets when there are 3 etc; typically I'll call them rounds there are 4 or more exercises in a chain.

When you do a superset, you perform 1 set of each exercise as listed according to the number and letter, then return to the beginning for set 2 of that super set. For example:

1a: Squat: 3x5

1b: Push-up: 3x5

2a. Swing: 3x10

2b. Single Arm Row: 3x10 each side

In this example, you perform 1a then 1b with as much or little rest as you need, then rest after 1b before returning for a second run-through of those 2 exercises. Once all 3 sets/rounds are done, you move on to 2a and 2b.

Sometimes there are more than 2 exercises in a superset.

"Traditional" Sets look like a number without a letter, like this:

  1. Squat: 3x5
  2. Push-Up: 3x5

In this example, you perform all 3 sets of the squat (with rest as needed) before doing any Push-ups.

You will see that I utilise supersets in almost all workouts because I find they're more time-efficient.

That being said, if you find that the equipment you need for the superset can't be worked out the way it's written, then just do these exercises in a traditional set design.

Note: doing supersets over traditional sets, is unlikely to make a major difference to your results. It just might be more convenient. 

Any questions?

Leave a comment or send me a message.

~ Your Coach,


  • slkrn says:

    So…for a superset style of the example, Iā€™d do:
    5 squats then 5 pushups and repeat that 2 more times
    10 swings then 10 single arm rows (10 on one side And 10 on other side for a total of 20) and repeat that 2 more times, right?šŸ™‚

    • Coach Marianne says:

      Exactly right šŸ™‚ I like that style because it saves so much time. When the pairs are upper/lower body like that you don’t need to rest so much between exercises. Rest a little longer after each round (after say 5 squats and 5 push-ups). Then before you move on to the next superset, rest longer again. As a rough example: rest like 20 seconds between exercises, 45-60 between rounds, and 90-120 seconds between supersets. If you need more or less rest, of course, take it.

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