Total Body Challenge - Supersets

This total body workout targets all the muscles of the body - 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.

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
• To view detailed instructions and tips click on pictures/hyperlinks below

Superset	Exercise 1	Exercise 2	Exercise 3	Exercise 4
Superset 1	Pushups on the Ball (Chest)	Squats (Glutes, quads, hams)	Pushups/Med Ball (Chest)	One-Leg Squat (Glutes, thighs)
Superset 2	Barbell Row (Back)	Lunge (Glutes, quads, hams)	One-Armed Row (Back)	Reverse Sliding Lunge (Glutes, quads, hams)
Superset 3	Overhead Press (Shoulders)	Plie Squat (Quads, glutes, inner thighs)	One-Armed Press (Shoulders)	Sliding Side Lunges (Hips, glutes, inner/outer thighs)
Superset 4	Skull Crushers (Triceps)	Hamstring Roll (Hams)	One-Armed Triceps Pushup (Triceps)	One-leg Hamstring Roll (Hams)
Superset 5	Barbell Curl (Biceps)	Leg Press on Ball (Glutes, thighs)	Cross-Body Curl with Tube (Biceps)	One-Legged Press on the Ball (Glutes, thighs)