My Favorite Calisthenics Superset!

My Favorite Calisthenics Superset!

It's busy season, so last week I shared my Vegas trip and how I managed to workout "on the go".

These days, I don't always have time to get the perfect workout.

That's when I like to use my favorite calisthenics superset: muscle up - dips - pull ups - core.

You can build up the reps as you want. I like the following splits:

• Ladder sets: 1 Muscle up/10 Dips /5 Pull ups, 2 Muscle Ups, 10 Dips...Up to 5 Muscle ups
• Straight sets: 3 Muscle up/5 Dips/5 Pull ups/5 sec Lsit x 5 sets

Keep your form as clean as possible on each rep.

Click here to watch one of my sets!

Nicolas

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Frequently Asked Questions

1. What is the author's favorite calisthenics superset to use when they are short on time? The author's favorite superset is the $\mathbf{muscle}\mathbf{up}-\mathbf{dips}-\mathbf{pull}\mathbf{ups}-\mathbf{core}$ sequence.

2. What are the two recommended ways to structure the repetitions for this superset? The two recommended structures are:

1. Ladder sets: $1\mathbf{Muscle}\mathbf{up}/10\mathbf{Dips}/5\mathbf{Pull}\mathbf{ups}$, then $2\mathbf{Muscle}\mathbf{Ups}$, $10\mathbf{Dips}$, and continuing $\mathbf{up}\mathbf{to}5\mathbf{Muscle}\mathbf{ups}$ (increasing muscle ups while keeping dips/pull ups constant).

2. Straight sets: $3\mathbf{Muscle}\mathbf{up}/5\mathbf{Dips}/5\mathbf{Pull}\mathbf{ups}/5\mathbf{sec}\mathbf{Lsit}$ repeated for $5\mathbf{sets}$.

3. What is the key focus for form during every repetition? The key focus is to $\mathbf{keep}\mathbf{your}\mathbf{form}\mathbf{as}\mathbf{clean}\mathbf{as}\mathbf{possible}\mathbf{on}\mathbf{each}\mathbf{rep}$.