Lean & Toned // Full Body Strength Workout // Supersets

Lean & Toned // Full Body Strength Workout // Supersets is a tough total body strength workout that really creeps up on you. This workout is comprised of 6 supersets. Each superset is repeated 3 times. The exercises are done interval style: 40 seconds of work followed by 10 seconds of rest. The first time through the superset isn’t too difficult, but with only 10 seconds of rest between sets/intervals and repeating each superset 3 times–the burnout starts! Especially if you are challenging yourself with your dumbbell weights. The graph on my FitBit shows the creep, too. I start low in my fat burn zone, climbed into my cardio zone and by the end I even jumped into my peak heart rate zone a few times. I do think I could have lifted heavier on some of the exercises, but due to the number of sets and short recoveries, I didn’t. But I will the next time I return to this workout. Another excellent total body workout from Heather Robertson! She has so many. It really is hard to keep track, even with this blog, but stay tuned. I have quite a few more of her new-to-me workouts scheduled over the next few weeks then I plan to put together a rotation of some the best of Heather Robertson workouts.

Lean & Toned // Full Body Strength Workout // Supersets is 39:43 minutes; 4:30 minute warm up and 3:30 minute stretch. Equipment: dumbbells and fitness mat. Heather is using a set of 10 pound dumbbells. The weights listed below are what I used.

  1. In & out curls (alternate wide bicep curls with traditional bicep curls) (12# DBs; I will increase my weight in the future)
  2. Push ups
  3. Repeat #1 & 2 two more times
  4. Alternating reverse lunges (15# DBs)
  5. Single leg deadlift, alternate legs (15# DBs)
  6. Repeat #4 & 5 two more times
  7. Bent over row (20# DBs; I will increase my weight in the future)
  8. Push press (squat holding DBs at shoulders, do an overhead press when standing) (12# DBs; I will increase my weight in the future)
  9. Repeat #7 & 8 two more times
  10. 30 second rest
  11. Side lunge & press (stand with legs wide, holding one DB in both hands, do alternating stationary side lunges, between each lunge do one overhead press) (one 20# DBs)
  12. Sumo squat & row (at top of squat do an upright row) (10# DBs)
  13. Repeat #11 & 12 two more times
  14. Alternating tricep kickbacks (10# DBs; I will increase my weight in the future)
  15. Boxer squat (squat with one cross punch when standing, alternate sides) (5# DBs)
  16. Repeat #14 & 15 two more times
  17. Plank reach (hold elbow plank and alternate reaching one arm in front of you)
  18. Burpee jacks (plank burpee (no push) with one jumping jack at top of burpee)
  19. Repeat #17 & 18 two more times

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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