Total Body Supersets

This total body workout targets all the muscles in your body with fast-paced, effective supersets. For each superset, you'll perform the exercises one after the other with no rest between the exercises, repeating each superset 1-3 times depending on your fitness level and time constraints.

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

Equipment Needed
Various weighted dumbbells, a ball, a step or bench, a medium tension resistance band and a mat.

How To

• Begin with a 5-10 minute warm up of light cardio such as walking or any cardio machine
• Perform the exercises in each superset, one after the other, with no rest in between
• Do each superset 1-3 times, resting 30-60 seconds between each superset
• Use enough weight that you can only complete the desired number of reps.  Weights are suggested for both men and women, but these are only suggestions. 

Superset 1

Squats with Dumbbells   Stand with feet wider than shoulders and hold dumbbells in both hands. Bend knees and, keeping your weight in the heels, squat as low as you can or until the thighs are parallel to the floor.  Keep the torso upright and the abs engaged and make sure to push the hips back, as though you're sitting in a chair. Push through the heels to stand up and repeat for 1 set of 12 reps. Suggested Weight for Men:  15-25 lbs Suggested Weight for Women:  10-15 lbs

Lunge Stand in a split stance, with feet about 3 feet apart. Hold weights in each hand and bend the knees.  Lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot. Keep the torso straight and abs in as you push through the front heel and back to starting position. Repeat for 12 reps on one side before switching sides. Suggested Weight for Men: No weight, or 10-20 lbs Suggested Weight for Women: No weight, or 5-15 lbs

Repeat Superset 1 after resting 30-60 seconds

Superset 2

Side Leg Lifts Stand sideways to a chair or wall for support and tie a resistance band around your ankles (optional).  Lift the left leg out to the side, foot flexed and hips, knees and feet in alignment. Try to lift the leg without tilting at the torso--hold the torso upright as you lift the leg a few inches off the ground. Lower and repeat for 12 reps on each leg. You can also use ankle weights if you don't have a band.

Calf Raise Stand on a step or platform and hold weights in each hand (or hold a weight in one hand if you need to hold onto something for balance) and lift up onto the toes, squeezing the calves. Lower back to start and repeat for 1 set of 12 reps. Suggested Weight for Men: 15-25 lbs Suggested Weight for Women: 10-15 lbs

Repeat Superset 2 after resting 30-60 seconds

Superset 3

Chest Press Lie on a bench, step or floor and begin with the arms extended straight up, palms facing out and holding  your weights. Bend the elbows and lower the arms down until the elbows are just below the chest (arms should look like goal posts). Press the weights back up without locking the elbows and repeat for 1 set of 12 reps. Suggested Weight for Men:  15-25 lbs Suggested Weight for Women:  8-12 lbs

Chest Fly Lie on a bench or step and hold the weights over the chest, palms facing each other.  Keeping a slight bend in the elbows, slowly lower the arms to torso level.  Lift the arms back up, as though you're hugging a tree. Repeat for 1 set of 12 reps. Suggest Weight for Men: 10-15 lbs Suggested Weight for Women: 5-10 lbs

Repeat Superset 3 after resting 30-60 seconds

Superset 4

One-Armed Row Place left foot on a step and support the body with the left hand as you hold a weight in the right hand, hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and repeat for 12 reps, then switch sides. Suggested Weight for Men:  15-25 lbs Suggested Weight for Women:  8-12 lbs

Lat Pull with Band While seated with good posture, hold a medium-tension band in both hands up above and slightly in front of your head. The distance between your hands will determine the intensity of the exercise (closer together is harder, further apart is easier). Contract the back and pull the right elbow down towards the ribcage.  Release and repeat for 12 reps before switching sides.

Repeat Superset 4 after resting 30-60 seconds

Superset 5

Overhead Press Sit with good posture holding dumbbells in both hands.  Begin the move with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post). Press the weights overhead and then lower, repeating for 1 set of 12 reps. Suggested Weight for Men:  10-20 lbs Suggested Weight for Women:  5-10 lbs

Shoulder Shrugs Sit or stand and hold weights in each hand. Squeeze the shoulders up towards the ears and lower back down slowly, repeating for 1 set of 12 reps. Suggested Weight for Men: 15-25 lbs Suggested Weight for Women: 10-15 lbs

Repeat Superset 5 after resting 20-30 seconds

Superset 6

Bicep Curls Stand with feet hip-width apart, dumbbells in front of the thighs. Bend the elbows and curl the weights up towards the shoulders, keeping the wrists straight. Lower and repeat for 1 set of 12 reps Suggested Weight for Men:  10-15 lbs Suggested Weight for Women:  5-10 lbs

Triceps Extensions Sit on a chair or ball and hold one weight straight up in both hands, arms next to the ears. Bend the elbows and lower the weight behind you until elbows are at 90 degree angles. Lift and repeat for 1 set of 12 reps. Suggested Weight for Men:  10-15 lbs Suggested Weight for Women:  5-10 lbs

Repeat Superset 6 after resting 20-30 seconds

Superset 7

Ball Crunch Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest.  Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable.  Repeat for 1 set of 12 reps.

Back Extensions Lie face down on a mat and place the hands behind the head.  Contract the abs and keep them contracted throughout the exercise.  Squeeze the back to lift the chest a few inches off the floor.  Lower and repeat for 1 set of 12 reps.

Repeat Superset 7 after resting 30-60 seconds

Discuss in my forum