Full Body Supersets Workout

Stay at home, or hit the weights at the gym. This workout can be done anywhere and with minimum equipment. If you’re working out at home resistance bands, a swiss ball and dumbbells will do. If you’re off to the gym, you got a little more options so put it all to good use.

Workout Instructions

The warmup is one giant superset. Four exercises back to back. Complete 3 sets. It will get your muscles warmed up and heart rate going.

All strength training sets are super sets. Complete the two exercises in each superset, take a break and do it again for a total or 3 sets. If you have a bench at home or going to the gym for this workout, use a swiss ball as support for all your exercises. For example, instead of laying down on the bench for Dumbbell Flys, lay down on the swiss ball. In addition to the core, it will challenge all kinds of other muscles you thought you never had. There’s no cardio this time around. But if you add enough resistance to execute each movement properly and time your breaks it will be a cardio session in itself.

Lastly, a couple of exercises in this workout are not very common. Links to video instructions added to Around the Worlds and Swiss Side Rolls.

The Workout

Warm-up (3 sets)

  • A:1 Squat and Press 12x
  • A2: Lunges 12x
  • A3: Double Leg Raise 12x
  • A4: Crunches on Swiss Ball 12x

Strength Training

Rest 1 min

  • B1: Seated Row 10x, 10x, 10x
  • B2: Single Leg Elevated Dumbbell Row 10x, 10x, 10x

Rest 1 min

  • C1: Shoulder Press 12x, 12x, 12x
  • C2: Facepull 12x, 12x, 12x

Rest 1 min

Rest 1 min

  • E1: Hammer Curls 12x, 12x, 12x
  • E2: Tricep Extension on Swiss Ball 12x, 12x, 12x