Total Body Challenge - Supersets

This total body workout targets all the muscles of the body - The hips, glutes, thighs, chest, back, shoulders and arms.  Each circuit includes four exercises that alternate between upper body and lower body as well as bilateral and unilateral for a unique, quick-paced workout.   This workout is best for experienced exercisers who are comfortable using a variety of equipment.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
A barbell, various weighted dumbbells, medicine ball, resistance bands, a paper plate or towel if you have hardwood floors, an exercise ball and a mat.  You can always use dumbbells if you don't have a barbell.

How To

  • Warm up for 5-10 minutes with light cardio or light versions of the exercises below
  • Perform the exercises in each superset one after the other for 8-16 reps
  • Repeat each superset once for a shorter workout or 2-3 times for more challenge
  • Use enough weight or resistance so that you can ONLY complete the desired number of reps

Superset 1: Pushups on the Ball

Ball Pushup
Ball Pushup. Paige Waehner

Position the feet on the ball and hands about shoulder-width apart on the floor.  If this is too difficult, roll back on the ball so that your shins or thighs are resting on the ball.  Bend the elbows, going as low as you can and push back up, repeating for 16 reps.

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Squats

Squat with Dumbbells
Squat with Dumbbells. Paige Waehner

Stand with feet shoulder-width apart, holding dumbbells over the shoulders or at your sides.  Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes.  Push through the heels and butt to stand and repeat for 16 reps.

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Pushups with a Medicine Ball

Pushup with Medicine Ball. Paige Waehner

Get into pushup position on the knees (easier) or the toes (more difficult). Place one hand on a medicine ball and keep the other on the floor. Lower into a pushup and, as you push back up, roll the ball across the floor to the other hand and do another pushup. Continue rolling the ball back and forth for each pushup for 16 reps.

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One Leg Squat

One Legged Squat on the Ball
Paige Waehner

Position the ball against the wall and lean against it, holding weights.  Keeping the weight on the right foot, lift the left foot off the ground or keep the toe down if you need it for balance.  Lower just a few inches into a one legged squat and stand up.  Repeat for 16 reps on each leg.

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Superset 2: Barbell Row

Barbell Row
Paige Waehner

Hold a heavy barbell and tip from the hips, back flat and knees bent to protect the back.  Pull the barbell into the belly button, squeezing the back.  Take it back down and repeat for 16 reps.

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Lunges

Lunges
Paige Waehner

Holding weights, get in a staggered stance, one foot forward and one foot back, about 3 feet apart.  Bend the knees and lower into a lunge bringing the knees to 90 degrees.  Press into the front heel to stand up and repeat for 16 reps.

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One Arm Row

One Arm Row
Paige Waehner

Place left foot on a step and hold a medium weight in the right hand. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and repeat for 16 reps, then switch sides.

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Reverse Sliding Lunges

Sliding Reverse Lunge
Sliding Reverse Lunge. Paige Waehner

Stand with feet hip-width apart, the ball of the left foot resting on the paper plate or Gliding Disc. You can use a towel if you're on a hardwood floor.  Bend the right leg while sliding the left foot backwards into a lunge position.  Slowly slide the left foot back to start, pushing into the plate and repeat for 16 reps on each side.  Hold weights for more intensity.

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Superset 3: Overhead Press

Overhead Barbell Press
Overhead Barbell Press. Paige Waehner

Hold a barbell with hands wider than shoulders, elbows bent like goal posts.  Keep the abs braced as you push the weight over head.  Lower until the hands are next to the ears and repeat for 16 reps.

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Sumo Squats

Sumo Squat
Paige Waehner

Stand in a wide stance with toes out at about a 45-degree angle and hold a heavy dumbbell or kettlebell (shown) in both hands.  Bend into a squat, going as low as you can while keeping the knees in line with the toes.  Push into the heels to come up and repeat for 16 reps.

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One Arm Overhead Press

Overhead Press One Arm
Overhead Press - One Arm. Paige Waehner

Sit or stand and hold one weight in the right hand, elbow bent like a goal post.  Push the weight up and overhead.  Lower, bringing the weight next to the ear and repeat for 16 reps on each side.

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Sliding Side Lunge

Sliding Side Lunge with Weights
Sliding Side Lunge with Weights. Paige Waehner

Put a paper plate or a Gliding Disc under the left foot and hold a weight in the left hand. Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the leg straight.  Squat as low as you can, bringing the weight towards the floor.  Push back up, sliding the left foot in as you stand repeating for 16 reps on each side.

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Superset 4: Skull Crushers

skullcrushers.jpg
Paige Waehner

Lie on a bench and hold a heavy barbell in a narrow grip (hands about shoulder-width apart). Begin with the bar straight up over the chest, palms facing out. Bend the elbows and lower the weight down towards the head, stopping when the elbows are at 90 degrees. Push the weight back up and repeat for 16 reps. 

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Deadlifts

Deadlifts
Paige Waehner

Stand with feet hip-width apart, weights in front of thighs.   Keeping back flat and abs in, tip from the hips and lower torso towards the floor, hands close to legs, shoulders back.  Squeeze glutes and hamstrings to raise back up.  All movement is from the hips, so don't round the back.  Repeat for 16 reps.

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One Arm Triceps Pushups

One Arm Triceps Pushup
Paige Waehner

Lie down on left side, hips and knees stacked.  Wrap the left arm around torso so that left hand is resting on the right waist.  Place the right hand on the floor in front of you, palm parallel to the body.  Squeeze the triceps and push your body up.  Lower and repeat before switching sides. Repeat for 10 reps.

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One Legged Deadlifts

One Leg Deadlift with Balance Challenge
Paige Waehner

Hold weights in both hands and begin by shifting the weight to your left foot.  Lift the right leg straight up behind you as you tip from the hips (back straight), lowering until your torso and leg are parallel to the floor, weights close to the leg. Push through the heel and stand up, lowering the back leg and repeat for 16 reps on each side.

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Superset 5 Barbell Biceps Curls

Barbell Biceps Curl
Paige Waehner

Hold a heavy barbell with hands shoulder-width apart.  Contract the biceps to curl the weight towards the shoulder.  Lower back down and repeat for 16 reps.

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Hip Extensions

Butt Lift
Paige Waehner

On hands and knees lift one leg up, knee at a 90-degree angle and put a weight behind the knee.  Make sure the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.  Lower and repeat for 16 reps on each side.

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Incline Biceps Curls

Incline Biceps Curl
Paige Waehner

Sit on the ball holding weights and walk forward until you're at an incline, arms straight.  Curl the weights up towards the shoulder and lower back down, keeping a slight bend in the elbow at the bottom.  Repeat for 16 reps.

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One Legged Press on the Ball

One Leg Press on the Ball
Paige Waehner

Sit on the ball and slowly roll down the ball, walking your feet forward until you're sitting at an incline, knees bent.  Place a paper plate or glider under your left heel and straighten that leg straight out in front of you, right knee bent.  Push through the heel of your right foot to push up on the ball (as in a leg press).  As you press up, drag that left heel on the floor, pressing into the paper plate as much as you can.  Lower and repeat for 16 reps on each side.

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