Quick Total Body Supersets

It’s no secret around here that I’m a fan of supersetting.  Now, by that I don’t mean the “traditional” way of doing supersets that is common, mostly for guys trying to get their “huge on.”  I mean, the kind of supersets that let you work pretty much every major muscle group in your body in a very quick and efficient manor so that you can get on with your day.  You could say that’s my style.  Because, guess what?  I don’t actually love strength training (although, I do have to admit that it’s growing on me).  I’d so much rather head out for a nice, relaxed run (I know, it’s weird).  But, I do absolutely love the benefits of strength training.  I love, love, love what it does for hormone balance, metabolism boosting (read: fat burning and thyroid health!), and the challenge to my cardiovascular system without the stress of repetitive motion (e.g. running).  So, I keep at it, and it’s a big priority in my training.  (Side bonus: all the cardio-focused activities I love have benefited from strength training, too!)

So, I want, no, I need to strength train, but I just don’t want to be there all day, okay?  And the best part is, I don’t have to.  20-30 minutes, and I’m done.  Heck, even 12-15 minutes will work in a pinch.

So, back to my supersets.  Instead of the “traditional” way of supersetting where you combine two different exercises that work the same muscle group, I combine two different exercises that work different muscle groups–in this case, an upper body exercise with a lower body exercise.  That way, I’m not standing around waiting to repeat the exercise.  I’m keeping my heart rate up (cardio component!) while allowing my muscles adequate rest time.

I usually like to do 4 rounds of each superset for a total of 24 sets (6 exercises each performed 4 times total), but if you’re just starting out, I would stick with 1 or 2 rounds of each superset and see how you feel after that.  (It’s a good indicator that you pushed yourself sufficiently, without overdoing it, if you are a bit sore 24 hours after the workout.  If you’re, like, can’t walk sore, particularly much sooner than 24 hours afterwards, you probably did too much.  If you’re not sore at all, add another set of each exercise.)

Additionally, I like to warm up with 5 minutes of jump rope.  If you like some other form of warm up, go for it, but jump rope gets me sweating and gets my heart rate up, and I don’t have to leave the house or anything.  (I don’t have a treadmill.)  Then I dive in.  Try to keep water breaks to in between supersets so that you can really keep your heart rate up and hit that cardio component of the workout.

Superset #1: TRX Rows and Stair Jumps

TRX Rows

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Tips & Tricks:

• The “gym alternative” to this exercise would be a horizontal pull-up, a regular pull-up, or lat pull downs depending on what sort of equipment you have access to.  You can even do this exercise with resistance bands if that’s what you have.
• Perform 10-15 repetitions.
• Body stays in one straight line from head to toe.  Pull belly button in toward spine to help you achieve this (this will keep your butt from sagging down toward the ground).
• The closer your feet are to the TRX hanging spot, the harder this exercise becomes.  It’s okay if you’re just shy of standing straight up to get started.

Stair Jumps

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Tips & Tricks:

• Perform 10-15 stair jumps per set.
• Stay light on your toes as you jump up to the stair.  Use your arms for balance.
• Don’t be afraid to hang onto a railing if you’re just getting started.  Your brain will adjust to this new movement in time, and your balance will improve.
• Not quite ready for a high-impact exercise like stair jumps?  Go ahead and modify!  (See below.)  Aim for 15-20 repetitions if you are modifying.

Modified Stair Jumps

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Superset #2: Shoulder Press & Curtsy Lunges

Shoulder Press

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Tips & Tricks:

• Perform 10-12 repetitions. (Make sure you are hitting fatigue on the last couple reps!  You want to feel like you could only do 1 or 2 more…saving a little bit of strength for the next set!)
• There is a slight curve in my lower back because that is the natural shape of the lumbar spine.  I am not arching my back at all.  Pull your belly button in toward your spine to help engage your core instead of straining your back.  (Oh look!  A core exercise without crunches!)
• Exhale as you push the weights up over your head.
• Keep a slight bend in your knees so that you are not locking them out.

Curtsy Lunge

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Tips & Tricks:

• Perform 15-20 repetitions total (not per leg).
• Step backwards and slightly past your front leg.  This will engage your outer hip (hip abductors).
• Exhale as you push your front heel into the ground and come back to standing.
• Want to make it harder?  Hop up to standing!

Superset #3: Chest Press & Bulgarian Split Squat

Chest Press

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Tips & Tricks:

• Perform 12-15 repetitions making sure that you are using enough weight so that you feel as though you could only do 1-2 more at the end of your set.
• You could certainly use a bench for this exercise instead of a stability ball, but I don’t have one.  The stability ball allows me to engage my core a bit more.  I pull my belly button in toward my spine to keep my body in a straight line from shoulders to knees.
• Exhale as you push the weights up over your chest.

Bulgarian Split Squat

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Tips & Tricks:

• Perform 10-12 repetitions and then switch legs.  
• Keep your front knee behind your front toe.
• Arms can come up to your chest for balance as you squat down.
• Exhale as you come up to standing.
• Want to make it harder?  Hold a weight!

 

And that’s it!  Short and sweet, but highly effective so you can get on with things!  Did you try it?  How’d it go?  Comment below!