Total Body Superset Workout

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Total Body Superset Workout

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Getty Images/Christopher Futcher

This total body superset workout is not only super challenging, it makes your strength workouts more dynamic and efficient.  By combining two exercises for the same muscle group, you increase intensity and you save time by eliminating the rest between sets.  To make it even more challenging, repeat each superset up to 3 times for an intense, total body workout.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
Various weighted dumbbells, an exercise ball

How To

  • Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight
  • Perform each exercise in the superset one right after the other with no rest 
  • Rest for 10-30 seconds between supersets
  • Remember to use enough weight that you can ONLY complete the desired reps. 

Let's get started with your first Superset: Squats and One-Legged Squats

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Superset 1: Squats and One-Legged Squats

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Paige Waehner

Squats:  Hold a heavy dumbbell (or two weights) in both hands and take the feet about hip-width apart.  Bend the knees and lower into a squat, going as deep as you can while keeping the torso up and the abs engaged.  Repeat for 12-16 reps, then move on to the next exercise.

One-Legged Squats:  With the ball behind your back against the wall, hold weights in each hand and lift one foot off the ground or, if that's too challenging, keep the toe lightly resting on the floor.  With the weight on the other leg, bend the knee and lower into a one-legged squat.  Repeat for all reps before switching sides.

Reps/Sets/Duration:  12-16 reps

Repeat Superset 1-3 times

Next Superset:  Deadlifts and Bent Knee Deadlifts

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Superset 2: Deadlifts and Bent Knee Deadlifts

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Paige Waehner

Deadlifts: Hold weights and stand with feet about hip-distance apart.  Keeping the back flat and shoulders back, tip from the hips and lower the weights towards the floor, keeping them very close to the legs.  Squeeze the glutes to stand up and repeat.

Bent Knee Deadlifts:  Hold weights in front of the thighs, feet hip-distance apart.  Bend the knees, keeping the chest up, and squat, touching the weights to the floor if you can.  Push through the heels to stand up and repeat.

Reps/Sets/Duration:  12-16 reps

Repeat Superset 1-3 times

Next Superset: Pushups and Chest Presses

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Superset 3: Pushups and Chest Presses

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Paige Waehner

Pushups on the Ball:  Begin on the knees in front of the ball and roll forward onto the ball until the ball is under your shins (easier) or toes (harder).  Keeping the ball steady, complete one set of pushups.

Chest Presses on the Ball:  In a bridge position on the ball, hold weights in both hands just over the chest, palms face out.  Bend the elbows and lower the arms until they look like goal posts.  Squeeze the chest as you take the weights up and repeat.

Reps/Sets/Duration:  12-16 reps.

Repeat Superset 1-3 times

Next Superset:  Dumbbell Rows and Pullovers

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Superset 4: Dumbbell Rows and Pullovers

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Paige Waehner

Dumbbell Rows:  Hold dumbbells and bend over, back flat and knees slightly bent.  Bend the elbows to pull the weights up in a rowing motion, stopping just at torso level.  Lower and repeat.

Dumbbell Pullovers:  In a bridge position on the ball, hold one heavy weight in both hands overhead.  Keeping the elbows slightly bent, gently lower the weight behind you (arms are mostly straight), going as low as you can.  Squeeze the back to pull the weight over the chest and repeat.

Reps/Sets/Duration:  12-16 reps

Repeat Superset 1-3 times

Next Superset:  Overhead Presses and Lateral Raises

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Superset 5: Arnold Presses and Lateral Raises

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Arnold Press:  Begin standing or sitting with elbows bent in front of the body, weights facing the chest. Rotate the hands out as you press the arms over the head.  At the top of the movement, the palms should face out.  Lower back down, rotating the hands back to starting position and repeat.

Lateral Raise:  Stand with feet about hip-distance apart and lift the weights straight out to the sides.  Keep the elbows slightly bent throughout the exercise and only lift to shoulder level.  Lower and repeat.

Reps/Sets/Duration:  12-16 reps

Repeat Superset 1-3 times

Next Superset: Triceps Extensions and Dips

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Superset 6: Triceps Extensions and Triceps Dips

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Paige Waehner

Triceps Extensions:  Sit or stand and hold a heavy weight in both hands.  Keeping torso straight and abs braced, begin with the weight straight over the head.  Bend the elbows and lower the weight behind you until elbows are at 90 degrees.  Squeeze the triceps to lift the weight up and repeat.

Triceps Dips:  Sit on a bench or chair and lift up so you're balancing on your hands.  Keeping the butt very close to the bench, bend the elbows into a dip, only going to about 90 degrees.  Press back up without locking the elbows and repeat.

Reps/Sets/Duration:  12-16 reps

Repeat Superset 1-3 times

Next Superset: Biceps Curls and Reverse Curls

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Superset 7: Hammer Curls and Reverse Curls

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Paige Waehner

Hammer Curls:  Stand with feet about hip-distance apart and bend the elbows, bringing the weights up into a curl.  The palms should face in.  Lower, keeping a slight bend in the elbow at the bottom and repeat.

Reverse Curls:  Stand with feet hip-distance apart and hold the weights in front of the thighs, palms facing the thighs.  Curl the weights up towards the shoulders, palms now facing out.  Lower and repeat.

Reps/Sets/Duration:  12-16 reps

Repeat Superset 1-3 times

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