Supersets Workout for a Super Body

By Top.me
Top.me

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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

 Kettlebell Front Squats work your thighs and hips.

  1. Start off by holding a kettlebell in front of your chest.
  2. 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.
  3. Return back to the starting position.
  4. Do 20 reps.

Bodyweight Side Lunge

Side Lunge

  1. Start off standing up straight with a slight bend in your knees.
  2. Step out to your side with your left leg and squat down through your hips.
  3. Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count.
  4. Return back to the starting position.
  5. Do 20 times per leg.

2) Supersets for Chest and Back

Close Hand Pushup

Close Hand Pushup

  1. Start off laying on the floor in a push up position with your feet extended out behind you and your hands shoulder width apart.
  2. 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.
  3. Lower yourself towards the ground until your chest almost touches the floor and hold.
  4. Return back to the starting position squeezing your chest on the way back up.
  5. Repeat 10-12 times. 

Check these 10 killer push-up variations.

Dumbbell Decline Press on Exercise Ball

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.

  1. Start by sitting on an exercise ball close to a bench with a dumbbell in both hands
  2. 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.
  3. Hook your feet right underneath the bench to give yourself balance and support.
  4. 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.
  5. Return back to the starting position.
  6. Do 20 reps.

3) Supersets for Triceps and Biceps

Bench Dip

bench-dips

Bench Dip is one of the most basic and best workouts for building the triceps.

  1. Start off by placing two benches parallel to each other 3-4 feet apart.
  2. Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two.
  3. 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.
  4. Pause, hold for a count and then return to starting position.
  5. Do 15 bench dips.

Dumbbell Spider Curl

Dumbbell Spider Curl

  1. Start of grabbing a dumbbell in each hand and position yourself lying face first on an inclined bench.
  2. Then extend your biceps down and out in front of you so that you are able to fully contract your biceps.
  3. Curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps.
  4. Hold for a count when you reach the top position then return back to the starting position.
  5. Do 10-12 reps.

4) Supersets for Shoulders

Dumbbell Arnold Press

Dumbbell Alternate Seated Arnold Press

  1. Start off sitting on a flat bench with your feet pointed forward and keeping your abs tight.
  2. Once in position, grab a dumbbell in each hand using an underhand grip with elbows bent and palms facing in slightly below shoulder level.
  3. With a controlled motion, raise the dumbbells up while rotating your shoulders turning the dumbbells so that your palms are facing in towards you.
  4. Hold this position for a count then return back to the starting position using a controlled motion.
  5. Do 15 reps.

Note: If you are experiencing any shoulder pain, avoid performing the dumbbell arnold press exercise.

Dumbbell Front Raise

Dumbbell Front Raise

Dumbbell Front Raise helps improve arm movement and build better sculpted shoulders.

  1. 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.
  2. Slowly raise the dumbbells forward until your arms are higher than parallel.
  3. 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

Boat Pose

  1. Start off by sitting on a mat and leaning back with your hands and keeping your pelvis forward.
  2. 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.
  3. Keeping your legs straight reach your hands forward towards your knees and hold this position for up to 5 seconds.
  4. Return back to the starting position and repeat 15 times.

Butt-Ups

Butt-Ups

  1. Start off this exercise in the pushup position, the bridge.
  2. Push your butt towards the ceiling, squeezing your abs tightly as your push your glutes up higher.
  3. As you continue to raise your glutes up you will be in a final high bridge position.
  4. Upon reaching this final position, exhale to release the tension on your abdominals.
  5. Return back to the starting position slowly, breathing in and you go back down.
  6. Repeat 20 times. 

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