Perform 1a then move immediately to 1b and then take the recommended rest time. br br Repeat for a total of the recommended sets before moving to the next superset. br br For example, 1a are supersetted with 1b. Do NOT rest within the superset (between 1a and 1b), but rest for the recommended rest time after 1b before repeating the superset. br br So it looks like this: br br 1a (x seconds) 1b (x seconds) rest time (x seconds) = first set br br 1a (x seconds) 1b (x seconds) rest time (x seconds) = second set br br (if you are doing two sets) br br Recommended Work Time, Rest Time, and Sets br br -Beginners- br 15 seconds work time br 35 second break in between supersets br 2 sets for each superset br br -Intermediate- br 20 seconds work time br 30 second break in between supersets br 3 sets for each superset br br -Advanced- br 30 seconds work time br 25 second break in between supersets br 3 sets for each superset br br Note: Perform this workout 3x for week 2 br br Week 2 br br 1a: Pull up br 1b: Jump Squat br br 2a: Pushup br 2b: Squat and Press br br 3a: Dumbbell Bent Over Row br 3b: Hip Bridge br br 4a: Shoulder Press br 4b: Calf Rfaise br br 5a: Bicycle Kick br 5b: Plank br br How to maximize your fat loss results: br br Perform interval training cardio immediately after this workout routine.