GLOW UP CHALLENGE // Day 6: Total Body SHRED Strength & Cardio Supersets Workout

Total Body Shred Strength & Cardio Supersets Workout is Day 6 in Heather Robertson‘s week long Glow Up Challenge. The Glow Up Challenge is 7 days of workouts plus a nutrition guide and other suggestions for a holistic approach to getting on your “glow.” I am not doing the program but I do plan to eventually do all of the workouts. For more information on her Glow Up program (and other programs–all FREE), visit her website.

This was another tough workout! It is a total body metabolic cardio + strength workout. All of the strength exercises are compound moves that work multiple muscle groups so you cannot lift heavy but it does work every muscle in your body very nicely and ramps up your heart rate. If you don’t like an exercise there is a bit of a dread factor since each exercise will be done 3 times. The only exercise I hate is mountain climbers so returning to it 3 times was not fun but otherwise I thoroughly enjoyed this workout and felt well worked at the end. This workout is made up of 6 supersets. Each superset is done 3 times. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down the intervals and recoveries. During the recovery Heather previews the next exercise. Since this workout is only 44 minutes I rounded out my hour (actually a little over an hour) with one of Heather’s shorter workouts: No Repeat HIIT Workout // At Home Cardio + Strength. It was the perfect finisher.

Total Body Shred Strength & Cardio Supersets Workout is 44:08 minutes; 3:15 minute warm up and 3:20 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 10 and 15 pound dumbbells. The weights listed below are what I used.

Superset 1:

  1. Curl lunge & press (do a bicep curl, bringing DBs to shoulders, do a reverse lunge and as you are lunging do an overhead press, lower DBs to shoulders as you return to standing then lower back to thighs, alternate legs) (10# DBs)
  2. T push ups (one push + one side plank, raising one arm/DB to the ceiling, alternate sides/arms with a push up between each side) (10# DBs)
  3. Repeat #1 & 2 two more times

Superset 2:

  1. Jumping jacks
  2. High knee run
  3. Repeat #1 & 2 two more times

Superset 3:

  1. Squat & front raise (as you squat, do a straight arm front raise, arms are at shoulder level at bottom of squat) (5# DBs)
  2. In & under row (alternate one bent over row with palms facing each other with one bent over row with palms facing forward) (25# DBs)
  3. Repeat #1 & 2 two more times

30 second rest

Superset 4:

  1. Deadlift row & lift (one deadlift into an upright row + one double arm lateral raise) (10# DBs)
  2. Shadow box (alternating weighted front punches) (5# DBs)
  3. Repeat #1 & 2 two more times

Superset 5:

  1. Mountain climbers
  2. Power jacks (plie squat jacks)
  3. Repeat #1 & 2 two more times

Superset 6:

  1. Squat & press combo (hold one DB in both hands in front of chest, do one squat and at top of squat do an overhead tricep extension) (one 20# DB)
  2. Inchworm push up & hop (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and jump, raising arms overhead)
  3. Repeat #1 & 2 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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