Total Body Strength Workout // Dumbbell Supersets

Total Body Strength Workout // Dumbbell Supersets is another excellent total body strength workout from Heather Robertson. I loved this workout. Choose your weights appropriately and you will get a thorough and challenging strength workout. This workout is made up of 8 strength supersets. Heather does same muscle group supersets in this workout (as opposed to opposing muscle group supersets). So each superset focuses on a single muscle group. Each superset also includes one cardio burst. Some of the cardio bursts (particularly the lower body ones) double as contrast training to continue working the muscle groups you just performed supersets on. The exercises are done interval style: 40 seconds of work followed by 20 seconds of rest. In 40 seconds, I was able to do about 11-12 reps of an exercise unless you were alternating sides; when alternating I got in 7-8 reps (both sides equaling one rep). I challenged myself with the weight I used on all of the exercises but on a several of the exercises I think I can lift heavier in the future. If I had to nitpick, the only muscle groups that did not get any focused work is the triceps but triceps are ancillary muscles so they are being worked in many of the other exercises. Regardless, I absolutely loved this workout.

This workout is set to excellent and motivating music–no talking. Just follow along with Heather and try to imitate her perfect form. There is a timer in the lower right hand corner of the screen counting down your intervals. During the recoveries Heather previews the next exercise.

Total Body Strength Workout // Dumbbell Supersets is 48:37; 3 minute warm up and 4:30 minute stretch. Equipment: a variety of dumbbells and a fitness mat. Heather is using 10, 15 and 25 pound dumbbells. The dumbbell weights listed below are what I used. I also used a resistance band for the Super V Squeeze at the end to give my upper back some extra work.

Superset 1:

  1. Goblet squat (one 40# DB)
  2. Sumo squat (one 50# DB)
  3. Repeat #1 & 2
  4. Jump squat

Superset 2:

  1. Shoulder press (16.5# DBs)
  2. L raises (straight arm front raise with one arm while also doing straight arm side raise with other arm, alternate arms) (8# DBs)
  3. Repeat #1 & 2
  4. Shadow box (alternating front punches) (5# DBs)

Superset 3:

  1. Stiff leg deadlift (35# DBs)
  2. Glute bridge (lay on mat, knees bent and feet heels on mat, one DB is resting on hips, raise and lower glutes/hips) (one 40# DB)
  3. Repeat #1 & 2
  4. Pop squat (squat jack legs, when in squat tap fingertips of one hand to ground, alternate hands)

Superset 4:

  1. Outer bicep curl (wide bicep curls) (15# DBs)
  2. Hammer curls (alternating hammer curls, arm crosses in front of body toward opposite shoulder when curling) (16.5# DBs)
  3. Repeat # 1 & 2
  4. Straight up jack (jumping jacks, hands are together in front of you and they raise and lower in front of you as you jack)

30 second recovery

Superset 5:

  1. Alternating reverse lunges (20# DBs)
  2. Kneeling squat (start in high kneeling, knees wide, feet together, DBs on shoulders, lower glutes to heels then return to high kneeling) (25# DBs)
  3. Repeat #1 & 2
  4. Scissor squats (4 scissor runs then jump and land and squat, jump back to scissor runs)

Superset 6:

  1. Chest press (lay on mat, knees bent and feet on mat, raise hips/glutes and hold isometrically while doing chest press) (22.5# DBs)
  2. Push ups
  3. Repeat #1 & 2
  4. Mountain climber

Superset 7:

  1. Curtsy lunges (alternating curtsy lunges while holding one DB goblet style) (one 30# DB)
  2. Side lunge & press (stand with legs wide holding one DB in both hands, do stationary alternating side lunges, between each side do an overhead press) (one 25# DB)
  3. Repeat #1 & 2
  4. Speed skater (lateral skaters)

Superset 8:

  1. Plank & row (alternating renegade rows) (25# DBs)
  2. Super V squeeze (lay on mat with arms extended on floor in front of you and legs straight, raise head/chest/legs/arms and hold while pulling elbows back to ribs, extend arms in front of you again and lower head/chest/legs/arms) (I used a resistance band held in both hands to give my upper back some extra work)
  3. Repeat #1 & 2
  4. Burpee jacks (plank burpee (no push up) with one jumping jack at top of burpee)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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