Strength & Cardio // Supersets Workout

Strength & Cardio // Supersets Workout is an awesome cardio + strength workout from Heather Robertson. She packs a lot into 37 minutes. Because every strength exercise is a compound total body exercise, the strength work is also very metabolic. So this is definitely a calorie burning muscle building workout. According to my FitBit I burned 261 calories and spent a total of 12 minutes in my peak heart rate zone. An excellent workout!

As the title indicates, this is a superset workout. Heather combines one strength exercise with one cardio exercise. You will do each superset 3 times before moving on to the next superset. The exercises are done interval style: each exercise is done for 40 seconds of work followed by 10 seconds of rest. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. Heather previews the next exercise during the recovery. This is not a low impact workout.

Strength & Cardio // Supersets Workout is 36:54 minutes; 3 minute warm up and 2:40 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 10 and 15 pound dumbbells. The weights listed below are what I used.

  1. Push press (squat w/ DBs at shoulders and when you stand, do one overhead press) (15# DBs)
  2. Squat jump & jack (one jumping jack + one squat jump)
  3. Repeat #1 & 2 two more times
  4. Bridge & chest press (lay on mat, knees bent and feet on floor near glutes, raise hips and hold, raise arms/DBs into chest press then lower hips and DBs at the same time) (20# DBs)
  5. High knee run
  6. Repeat #4 & 5 two more times
  7. Lunge & curl (alternate reverse lunges with a hammer curl at bottom of lunge) (15# DBs)
  8. Shuffle jacks (do one jumping jack then lower unto squat and shuffle 2 times to side, do one jumping jack then squat/shuffle back to start)
  9. Repeat #7 & 8 two more times
  10. 30 second rest
  11. Sumo & row (stand with legs wide and toes slightly turned out, a DB in each hand, alternate one sumo squat with one bent over row, when doing the row, hinge forward as if doing a wide leg deadlift) (25# DBs)
  12. Pop squat (squat jacks, tapping on hand to floor when in squat)
  13. Repeat #11 & 12 two more times
  14. T push up (one push up + one side plank, reaching top arm to ceiling, alternate sides with side plank)
  15. One arm swing (single arm kettlebell swings holding one DB in each hand, swing both DBs between legs but only swing one DB upward, alternate arms) (12# DBs)
  16. Repeat #14 & 15 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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