This supersets workout will hit every muscle of your body. The best? You can do it right at home, just leave away the weights and you have a great bodyweight workout.
Repeat each superset 4 times. Rest for 1 minute between the supersets.
1) Supersets for Legs
Kettlebell Front Squats
Kettlebell Front Squats work your thighs and hips.
- Start off by holding a kettlebell in front of your chest.
- Then squat down as low as you can as in a normal full squat and hold down for a few seconds when you reach the bottom.
- Return back to the starting position.
- Do 20 reps.
Bodyweight Side Lunge
- Start off standing up straight with a slight bend in your knees.
- Step out to your side with your left leg and squat down through your hips.
- Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count.
- Return back to the starting position.
- Do 20 times per leg.
2) Supersets for Chest and Back
Close Hand Pushup
- Start off laying on the floor in a push up position with your feet extended out behind you and your hands shoulder width apart.
- Slowly walk your hands inward so that your fingertips and your thumbs are touching and creating almost a diamond shape or as close together as possible.
- Lower yourself towards the ground until your chest almost touches the floor and hold.
- Return back to the starting position squeezing your chest on the way back up.
- Repeat 10-12 times.
Check these 10 killer push-up variations.
Dumbbell Decline Press on Exercise Ball
Dumbbell Decline Press on Exercise Ball requires balance and either a spotter, somebody to hold your legs or a bench to keep yourself secure from falling back and injuring your head.
- Start by sitting on an exercise ball close to a bench with a dumbbell in both hands
- Slowly roll down making sure that your shoulders are lower than your hips and your feet are planted firmly on the floor in front of you.
- Hook your feet right underneath the bench to give yourself balance and support.
- Extend the dumbbells above your chest then slowly lower them down in a bent arm motion so that you have a full extension of your chest.
- Return back to the starting position.
- Do 20 reps.
3) Supersets for Triceps and Biceps
Bench Dip
Bench Dip is one of the most basic and best workouts for building the triceps.
- Start off by placing two benches parallel to each other 3-4 feet apart.
- Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two.
- Cross your feet for support, holding onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows.
- Pause, hold for a count and then return to starting position.
- Do 15 bench dips.
Dumbbell Spider Curl
- Start of grabbing a dumbbell in each hand and position yourself lying face first on an inclined bench.
- Then extend your biceps down and out in front of you so that you are able to fully contract your biceps.
- Curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps.
- Hold for a count when you reach the top position then return back to the starting position.
- Do 10-12 reps.
4) Supersets for Shoulders
Dumbbell Arnold Press
- Start off sitting on a flat bench with your feet pointed forward and keeping your abs tight.
- Once in position, grab a dumbbell in each hand using an underhand grip with elbows bent and palms facing in slightly below shoulder level.
- With a controlled motion, raise the dumbbells up while rotating your shoulders turning the dumbbells so that your palms are facing in towards you.
- Hold this position for a count then return back to the starting position using a controlled motion.
- Do 15 reps.
Note: If you are experiencing any shoulder pain, avoid performing the dumbbell arnold press exercise.
Dumbbell Front Raise
Dumbbell Front Raise helps improve arm movement and build better sculpted shoulders.
- Start off by grasping a dumbbell in both hands, holding them with an overhand grip and position the dumbbells in front of your legs with a slight bend.
- Slowly raise the dumbbells forward until your arms are higher than parallel.
- Once you reach the top position, hold for a count then briefly then lower in a controlled manner.
Note: Squeeze your abs tightly to help support your back and make sure not to lock your elbows.
5) Supersets for Core
Boat Pose
- Start off by sitting on a mat and leaning back with your hands and keeping your pelvis forward.
- Shift your abs so that they are closer in towards your spine and then lift your legs in the air with feet together and toes pointed out.
- Keeping your legs straight reach your hands forward towards your knees and hold this position for up to 5 seconds.
- Return back to the starting position and repeat 15 times.
Butt-Ups
- Start off this exercise in the pushup position, the bridge.
- Push your butt towards the ceiling, squeezing your abs tightly as your push your glutes up higher.
- As you continue to raise your glutes up you will be in a final high bridge position.
- Upon reaching this final position, exhale to release the tension on your abdominals.
- Return back to the starting position slowly, breathing in and you go back down.
- Repeat 20 times.
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