Total Body Superset Workout!

For a couple of months now I’ve been doing a workout split of :

  • Chest & Back
  • Arms & Shoulders
  • Lower Body

And then my fourth day has been:

  •  Some kind of HIIT for the entire body (play day basically)

But after a while I’d exhausted many of my favourite HIIT workouts, and wanted to mix it up just a little bit. Enter “supersets”. When I first started going to the gym to use weights, I forked out for two personal training sessions, and the PT designed me a superset workout. I used this faithfully until I got bored, but recently the idea of a superset workout has begun to appeal to me again.

So, below is my total body superset workout. Obviously adjust the weights to suit you. The moves combined cover upper, lower, core, and some moves work everything at once. In a few weeks I’ll mix up the moves again. Below you can see how I like to do this workout. I keep rest periods short or non-existent between moves, so that I still have an element of speed to get my heart rate up:

  • Warm up for 5-10 minutes, with some kind of cardio machine (I walk the 20 minutes to the gym carrying my bag, and so often go for 5 minutes warm up)
  • Complete 3 rounds of one superset before moving onto the next set.
  • Complete the two exercises in the set without a break, and then rest for 20-30 seconds max if needed before repeating for the second/third time. As you get better you can reduce the rest periods accordingly. Some sets you may be able to get through without a rest.
  • The rest between the supersets is simply how long it takes you to set up for the next superset
  • To cool off make sure you stretch the entire body for 5-10 minutes

 

SS1-

15 v-sits

15 Bosu cross climbers

SS2-

10 upright rows 10kg

10 bent over rows 10kg

SS3-

8 double crunches 5kg

20 alternating Russian twists 7kg

SS4-

10 goblet squats to press 8kg

10 good mornings 15kg

SS5-

10 hip thrusts 20kg

10 press ups

SS6-

10 tricep extensions 8kg

10 bicep curls 15kg

SS7-

8 Bosu burpees

10 alternating clean & press 6kg

 

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