Total Body Superset Blast Workout - Quick and Intense Total Body Workout

This total body blast is one of my favorites for working the entire body - glutes, hips, thighs, chest, back, shoulders and arms. 

The exercises are done in a superset format - Exercise 1 followed by Exercise 2 with no rest in between and many exercises include tempo changes to add intensity.  If you have more time, repeat each superset 2-3 times.

Precautions

See your doctor if you have any conditions, illnesses or injuries

Equipment

Barbell (can sub dumbbells here if needed), various weighted dumbbells, a step or bench and an exercise ball

How To

  • Warm up with 5 or more minutes of cardio
  • Beginners:  If these moves are too advanced, try one of these workouts for beginners
  • Complete the exercises in each superset one after the other with no rest in between
  • Repeat each superset 1-3 times
  • Modify or substitute moves as needed
  • This workout is for int/adv exercisers who are familiar with these exercises.  If you're not sure about good form, substitute other exercises or skip anything you're not comfortable with

Superset 1: Barbell Squats

Barbell Squats
Paige Waehner

Use a heavy barbell or dumbbells.  Perform 8 regular squats (about 2 counts up and down) followed by 8 slow pulsing squats only coming halfway up

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Split Squats

Split Squat. Paige Waehner

Elevate the back foot and hold heavy weights.  Lunge (keeping front knee behind the toe) for 8, then do 8 slow pulsing lunges. Switch sides.

Repeat squats and lunges 1-3 more times

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Superset 2: Step Ups

Step Ups. Paige Waehner

Holding weights or using a band, do 16 slow and controlled step ups with the right leg, pushing into the heel.  Repeat on the left side.

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Bent Knee Deadlift

Bent Knee Deadlift
Bent Knee Deadlift. Paige Waehner

In a wide stance, place heavy weights on the floor between the feet.  Squat down (knees behind toes and abs in) and pick up the weights as you stand up.  Squat back down, put the weights down and stand up.  Repeat for 16 reps.

Repeat step ups and bent knee deadlifts 1-3 more times

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Superset 3: Hamstring Rolls

Hamstring Roll on the Ball. Paige Waehner

Do 8 regular hamstring rolls on the ball followed by 8 slow hamstring rolls (4 counts out, 4 counts in).

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Hip Extension on the Ball

Hip Extension on the Ball
Paige Waehner

Lie with hips on the ball and forearms on the floor.  Bend the knees so shins are parallel to the floor and squeeze the glutes to lift the feet towards the ceiling.  Do 8 regular and 8 slow pulses.

 Repeat hamstring rolls and extensions 1-3 more times

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Superset 4: Ball Pushups

Ball Pushup. Paige Waehner

On a ball or the floor, do 8 regular pushups followed by 8 slow pushups - 4 counts down and 4 counts up.

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Chest Fly - One Arm

One-Arm Chest Fly
Paige Waehner

On a ball or bench, hold one weight and do 12 slow flies with one arm.  Switch sides and repeat.

Repeat pushups and flies 1-3 more time

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Superset 5: Bent Over Barbell Rows

Barbell Row
Paige Waehner

Hold a heavy barbell and tip forward.  Pull the weight in towards the belly button squeezing the back for 8 reps.  The do 8 slow reps - 4 counts up, 4 counts down.

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One-Armed Row

One Arm Row
Paige Waehner

Hold a heavy weight and do 4 dumbbell rows with the right arm followed by 2 slow rows (4 counts up, 4 counts down).  Repeat that series (4 regular, 2 slow) 3 times and switch sides.

Repeat barbell rows and dumbbells rows 1-3 more times

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Superset 6: Arnold Press

Arnold Press
Paige Waehner

Hold weights in front of chest, elbows bent.  Straighten elbows and lift weights overhead while rotating palms out, repeating 16 reps.

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One Arm Lateral Raise on the Ball

Lateral Raise on the Ball
Paige Waehner

Either on the ball or standing, do a 8 lateral raises with the right arm followed by 4 slow pulses at the top of the movement. Repeat on the other arm.

 Repeat presses and lateral raises 1-3 more times

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Superset 7: Incline Curls on the Ball

Incline Curls on the Ball
Paige Waehner

In an incline position on a ball or bench, do 8 bicep curls followed by 4 curls starting at the bottom and coming halfway up and then 4 curls starting at the top and coming halfway down

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Barbell Biceps Curls

Barbell Biceps Curls
Paige Waehner

With a medium barbell, do 8 bicep curls followed by 4 curls starting at the bottom and coming halfway up and then 4 curls starting at the top and coming halfway down.

Repeat incline curls and barbell curls 1-3 more times

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Triceps Pushups

Triceps Pushup
Paige Waehner

On a ball or the floor, do 8 triceps pushups (hands close together and under the shoulders) followed by 8 slow pushups - 4 counts up, 4 counts down.

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Skull Crushers

skullcrushers.jpg
Paige Waehner

Using a medium barbell or dumbbells, do 12 slow skull crushers - 4 counts up, 4 counts down.

Repeat pushups and skull crushers 1-3 more times

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