• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel Gundeli
      • EVO Basel Steinenvorstadt – OPENING SOON
      • EVO Bern
      • EVO Geneva Acacias
      • EVO Geneva Champel
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Green Village
      • EVO Geneva Jonction
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    Workout of the week: 20-min superset workout

    20th March 2023
    superset workout

    TOMMY HERKETommy Herke

    Personal trainer from Vienna

    Tommy is a health and strength coach and a future physiotherapist. He used to be a competitive athlete in multiple sports, which led him to explore movement and training in many different ways. His coaching focuses on finding individual strengths and opportunities, allowing everybody to improve their fitness and work towards their goals.

    Follow him on Instagram: @tommyherke.training


    20-MIN SUPERSET WORKOUT

    ALL LEVELS / superset workout / 20 minutes

    Equipment: Hack squat machine, lat pull-down machine, hip thrust machine & incline chest press machine

    At EVO, we’re big fans of supersets. They’re fun and effective, helping you save time while building muscle and endurance. But what are supersets? Generally speaking, supersets are two different exercises performed back to back, with little to no rest between them. These exercises usually target opposite muscle groups or contrasting body parts, but you’re free to include whatever movements you want. 

    That was what Thomas Herke, our personal trainer from EVO Fitness Schleifmühlgasse in Vienna had in mind when while conceiving this workout. A superset workout consisting of 4 exercises which are split into pairs of 2 supersets. For each of the exercises, choose a weight challenging enough to perform 8-12 reps with. Rest 10 seconds between exercises and 1 minute before each one of the 3 rounds. Complete 3 rounds of the first superset, before moving on to the second one. All combined, this workout should take you 20 minutes to complete.

    1st superset

    1. Hack squat
    2. Lat pull-down

    2nd superset

    1. Hip thrust
    2. Incline chest press

    Let’s do this super superset workout!

    WORKOUT SETUP

    • 2 supersets
    • 4 exercises
    • 8-12 reps
    • 10 seconds rest between exercises
    • 3 rounds
    • 1-min rest between rounds
    • 20 minutes
    • Equipment: Hack squat machine, lat pull-down machine, hip thrust machine & incline chest press machine

    WORKOUT EXERCISE LIST

    1st superset

    3 rounds

    1 – HACK SQUAT

    8-12 reps

    • Stand on the machine with the cushions over your shoulders.
    • Adopt a foot stance similar to the one you use for regular squats.
    • Engage your core so that you feel the cushion pushing against your body.
    • This machine is perfect for helping you squat to great depth.
    • Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.
    • Repeat.

    2 – LAT PULL-DOWN

    8-12 reps

    • Sit on the bench facing the hands and use a setting that lets your thighs or knees push against the cushion for stability.
    • Grab the handles in your preferred grip.
    • Extend your arms and upper body to increase the range of motion.
    • When pulling down, lean a bit back. Think of leading the movement through your elbows, as shown in the video.
    • Repeat.

    2nd superset

    3 rounds

    1 – HIP THRUST

    8-12 reps

    • Position yourself in the machine, placing your feet hip-wide apart and at a distance that keeps your shins vertical when extending the hip (see video).
    • Lower the cushion on your pelvis.
    • Drive your hips up, lifting the weight. In the top position, your knees should be bent at a 90-degree angle, and your shoulders should be near the top of the bench, with your body forming a straight line between them.
    • Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.
    • Lower your hips and repeat.

    2 – INCLINE CHEST PRESS

    8-12 reps

    • Lean back and press your feet actively into the floor.
    • Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
    • Engage your core and press forward and up with as much as possible.
    • Make sure your back stays in contact with the cushion behind you.
    • Repeat.

    Superset workout: done. Find more challenges below:

    • 10-min no-equipment cardio workout
    • 12-min kettlebell Tabata workout
    • 20-min full-body functional workout
    • 20-min metabolic strength workout
    • 20-min upper body strength workout
    • 9-min cardio AMRAP workout
    • 30-min New Year’s strength workout
    • 12-min EMOM Christmas workout
    • 12-min full-body strength workout
    • 30-min full-body strength workout
    • 30-min full-body bodyweight workout
    • Full-body workout for time
    • 20-min full-body workout
    Instagram - EVO Fitness Switzerland
    Share
    0

    Recent Posts

    lower body strength workout
    19th May 2025

    Workout of the week: 18-min lower body strength workout


    Read more
    dumbbell EMOM workout
    12th May 2025

    Workout of the week: 15-min dumbbell EMOM workout


    Read more
    endurance workout
    28th April 2025

    Workout of the week: 20-min endurance workout


    Read more

    Recent Posts

    • Workout of the week: 18-min lower body strength workout

      Workout of the week: 18-min lower body strength workout

      19th May 2025
    • 5 stretching myths debunked

      5 stretching myths debunked

      14th May 2025
    • Workout of the week: 15-min dumbbell EMOM workout

      Workout of the week: 15-min dumbbell EMOM workout

      12th May 2025
    • 5 tips for becoming a morning workout person

      5 tips for becoming a morning workout person

      30th April 2025
    • Workout of the week: 20-min endurance workout

      Workout of the week: 20-min endurance workout

      28th April 2025

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Email French Area: info.fr@evofitness.ch
    Email German Area: info.de@evofitness.ch

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us