Hitting a regular gym during a busy lunch hour or the after-work rush can make doing supersets difficult.

As soon as you leave exercise one to do exercise two, someone will take your spot at the first, totally ruing your flow.

The easiest way around this is to pair a weightlifitng exercise with a bodyweight exercise.  Some quick examples are:

• Deadlift with pushups
• Squats with pull ups
• Lunges with reverse crunches

Here are a few alternate exercises you can switch in during the busy time at the gym to keep your workout moving:

Instead of dumbbell bench presses, try…

• Pushups
• Close-grip pushups
• Decline pushup
• Elevated pushups
• Off-set pushups
• Pushups with your feet on Swiss ball
• Pushups with your hands on Swiss ball
• Spiderman pushups
• Pike pushups
• Dive bomber push up
• Hindu Push Up

 In place of weighted lunges, try…

• 1-leg lying hip extensions for beginners
• High-rep Bulgarian split squats
• Hopping Bulgarian split squats
• High-rep split squats with your front foot elevated
• 1-leg deadlifts
• 1-leg squats onto bench
• 1-leg squats standing on the bench
• Deep step-ups
• Reaching lunges

Instead of machine or barbell rows, try…

On a Smith Machine or Suspension Trainer:

• Body rows
• Curl Grip Body rows
• Body rows with your feet on Swiss ball
• Body rows holding the ends of a towel hung over the bar

On a pull up bar:

• Eccentric pull-ups
• Regular pull-ups
• Sternum pull-ups
• Chinups
• Side to Side Pull-ups
• Reaching Pull Ups
• Clapping Pull Ups