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Total Body Challenge-Supersets

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.
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 to 10 minutes with light cardio or light versions of the exercises below
  • Perform the exercises in each superset one after the other for 8 to 16 reps
  • Repeat each superset once for a shorter workout or 2 to 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)
pushupmedball1.jpg (65859 bytes) pushupmedball2.jpg (69043 bytes)
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)
ohpressonearm.jpg (78917 bytes)
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)


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