Strength Supersets // Total Body Workout with Dumbbells

Strength Supersets // Total Body Workout with Dumbbells is another excellent total body strength workout from Heather Robertson. This is yet another one of Heather’s workouts that I absolutely loved. I think this one might be more approachable for many people, too. If I am remembering correctly, her other superset workouts usually have you repeating each superset 3 times. For this workout you only do the superset twice. This encouraged me to heavy up (successfully!) on a few of the exercises to get an even better workout. This workout consists of 8 supersets. Each superset is done twice. The first 3 supersets are strength. The 4th superset is cardio. The next 3 supersets are strength and the final superset is metabolic + cardio. Each exercise is done for 40 seconds followed by 20 seconds of rest. There is a timer in the lower right hand corner of the screen, counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

Strength Supersets // Total Body Workout with Dumbbells is 39:38 minutes; 3 minute warm up and 3:30 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10, 15, 20 and 30 pound dumbbells. The weights listed below are what I used.

Superset 1:

  1. Goblet squat (one 40# DB)
  2. Stiff lef deadlift (35# DBs)
  3. Repeat #1 & 2

Superset 2:

  1. Chest press (lay on back, knees bent and feet on floor, hips are lifted isometrically in bridge as you do a chest press) (25# DBs)
  2. Bent over row (30# DBs)
  3. Repeat #1 & 2

Superset 3:

  1. Alternating reverse lunges (15# DBs)
  2. Sumo squat (one 45# DB)
  3. Repeat #1 & 2

Superset 4:

  1. Mountain climbers
  2. Up & out jacks (jumping jacks, alternate swinging arms forward to overhead with traditional jumping jack arms)
  3. Repeat #1 & 2

30 second rest

Superset 5:

  1. In & out curls (alternate traditional bicep curls with wide bicep curls) (13# DBs)
  2. Overhead tricep extension (French press) (one 25# DB)
  3. Repeat #1 & 2

Superset 6:

  1. Push press (squat into overhead press when you stand) (15# DBs)
  2. Deadlift & row (deadlift into upright row when you stand) (12# DBs)
  3. Repeat #1 & 2

Superset 7:

  1. Push up & row (holding DBs, do one tricep push up + renegade row both arms) (25# DBs)
  2. Chest flys (lay on back, knees bent and feet on floor, hips are lifted isometrically in bridge as you do a chest flys) (15# DBs)
  3. Repeat #1 & 2

Superset 8:

  1. Front swing (kettlebell swing with a DB in each hand, swing DBs all the way overhead) (one 20# DB)
  2. Jump squat
  3. Repeat #1 & 2

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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