20MIN Total Body Workout / Supersets

20 Min Total Body Workout / Supersets is a tough metabolic total body strength workout from Heather Robertson. This workout kicked my butt. I am not sure what to attribute it to. I slept very poorly last night so I was pretty fatigued coming to this workout but the exercises were tough, too. Heather packs a lot into only 20 minutes! I had to use lighter weights than I planned for some of the exercises and they still kicked my butt. The exercises are all compound/combination exercises, working multiple muscle groups in a single exercise. There is an editing mistake in Superset #4. You do the two exercises but instead of repeating both exercises, Heather repeats the second exercise two more times. However, the preview shows that she planned to repeat the the first exercise just like in all of the other supersets. So, you will have to fix that yourself. I got confused thinking she just swapped the order of the repeat but when she started the Ninja Row & Curl a 3rd time, I substituted the Pullover Crunch so I still ended up doing both exercises twice.

This workout is made up of 5 supersets. The exercises in the supersets are all done interval style: 45 seconds of work followed by 15 seconds of recovery. Each superset is done twice before moving onto the next superset. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews your next exercise.

20 Min Total Body Workout / Supersets is 25:21 minutes; 2:15 minute warm up and 2 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10 and 15 pound dumbbells. The weights listed below are what I used.

Superset 1:

  1. Sumo & raise (stand with legs wide and toes turned out, holding one DB in both hands by bar, lower into sumo squat, as you raise/straighten, lift DB in front of you with arms straight until arms are overhead) (one 20# DB)
  2. Squat & hop (hold one DB goblet style, do one squat, straighten and lower DB, holding it by top bell, place DB on floor between legs and do one squat jump) (one 35# DB)
  3. Repeat #1 & 2

Superset 2:

  1. Skull crush & crunch (lay on back with legs raised and bent at 90 degrees, hold one DB in both hands at forehead, crunch upper body/DB toward knees, lower back to mat then raise DB to ceiling and lower back to forehead keeping arms straight from shoulder to elbow) (one 20# DB)
  2. Chest press bicycle (lay on back, bicycle legs while doing a chest press with arms) (25# DBs)
  3. Repeat #1 & 2

Superset 3:

  1. Kneeling L-raises (in double leg high kneeling, one arm does a straight arm front raise while the other arm is doing a straight arm side raise at the same time, alternate arms) (9# DBs)
  2. Side lunge & row (holding one DB in each hand, do stationary alternating side lunges, while in lunge lower DBs toward floor, between each lunge do one upright row) (15# DBs)
  3. Repeat #1 & 2

Superset 4:

  1. Pullover crunch (lay on back holding one DB in both hands, legs are extended straight at 45 degrees, do a pull over, return DB so it is raise to ceiling again, lower DB toward chest while also crunching upper body and pulling knees into DB/chest) (one 25# DB)
  2. Ninja row & curl (start in straight arm plank holding one DB in each hand, do one renegade row each arm then jump feet into DBs, remain in deep squat while doing one double arm bicep curl, then jump feet back into plank) (18# DBs)
  3. Repeat #2 two more times (this is obviously an editing mistake because the preview shows repeating #1 but she actually does #2, so you will have to repeat #1 yourself while she is doing #2)

Superset 5:

  1. Curtsy & press (alternating curtsy/cross-back lunges, hold DBs at shoulders, between each lunge do one double arm overhead shoulder press) (18# DBs first set, 16.5# DBs second set)
  2. Side shuffle & jack (hold one DB in both hands in front of chest, lateral shuffle the length of the mat, do one jumping jack pushing DB overhead) (10# DBs)
  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.


2 thoughts on “20MIN Total Body Workout / Supersets

  1. Ha! Yeah, I was like uh oh, editing mistake! But I am really liking her latest workouts. She’s really stepped up the intensity factor. I did her latest 30 min HiiT today and she kicked my butt with that one too!

    I’m wondering when Caroline is going to be back online. I was hoping she’d have something going before Christmas but at this point I don’t think we will see anything until after the new year. With as long as she’s been off I’m thinking she’s really gone back to the drawing board with her next endeavor so I’m excited! In the meantime, like you, I am revisiting older workouts and interspersing them with new Heather stuff and a smattering of new-to-me trainers. (I did a metabolic workout from Tracy Steen a couple days ago that kicked my butt!)

    Liked by 1 person

    1. I agree! Heather has been kicking my butt! I wish I knew what was going on with Caroline, too. I’m going out of town for the weekend but when I get back, I plan to start her Fuel series. She still has lots of workouts I haven’t tried. She will keep me busy until STS 2 arrives.


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