Full-Body Superset Workout For Beginners And Pros

Full-Body Superset Workout For Beginners And Pros

This full-body superset workout is a group of 5 couples of exercises (usually each couple targeting the same muscle group or antagonist groups) performed back-to-back with no rest.

Full-Body Superset Workout

For today’s, each superset is going to target a different body area: chest, abs, back, and lower body. The first exercise is a fairly traditional move and the second adds a component of instability while targeting the same muscle group.

Equipment You Need

I used a bunch of different goodies for this full-body superset workout. So if you don’t have a little home gym collection, this is probably better done at the gym.

  • Stability ball;
  • Resistance band;
  • 2 8lb hand weights;
  • Exercise mat;
  • Ankle weights.

You’ll complete 3 rounds of each superset before moving onto the next. Don’t rest between exercises in a superset.

You can take a 15-30 sec rest between sets if needed, and a 60-sec rest before moving onto the next superset. To clarify, this is what the beginning of the full-body superset workout would look like:

  • 15 push-ups;
  • 15 stability ball flys;
  • rest 15-30 sec;
  • 15 push-ups;
  • 15 stability ball flys;
  • rest 15-30 sec;
  • 15 pushups;
  • 15 stability ball flys;
  • 60-sec rest;

… and then on to superset #2 …

Full-body Superset Workout 0

These full-body superset workouts are amazing for all your muscles.

Full-Body Superset #1

15 Push-Ups

I did them from my knees, but if you can do regular ones, that’s great! You showoff.

15 Stability Ball Fly

I used 8-lb weights for these, but adjust as needed.

  • With knees bent at 90 degrees and stability ball under your upper back/shoulders, hold the weights straight over the chest, perpendicular to the floor.
  • Keeping a slight bend in your elbows, lower them down to your sides and then back up to start.
  • Engage your glutes to keep your body in a straight, tabletop line.
Full-body superset workout

Push-Up and Stability Ball Fly

Full-Body Superset #2

20 Windshield Wipers

Wow. These are no joke with ankle weights on.

  • Lay on back, legs perpendicular to the ground and arms outstretched for support.
  • Lower your legs to the right, twisting your hips, until they are just hovering above the ground.
  • Lift back to starting position and over to the left side. Continue back and forth in a windshield wiper motion.
  • Do 20 total (10 to each side)

20 Stability Ball Crunches with Feet on Wall

My friend suggested this exercise in a comment on previous blog post, and it’s awesome. Especially when performed back to back with the windshield wipers — my abs were screaming.

With stability ball under your lower back and feet at 90 degrees on a wall, crunch up, hands behind your head and elbows wide.

The great thing about crunching on a stability ball is that it increases your range of motion while supporting your lower back.

Full-body superset workout 2

Windshield Wipers and Stability Ball Crunches

Full-Body Superset #3

16 Superman Lifts

  • Lay on your stomach, arms overhead.
  • Lift arms, chest, and legs off the ground, squeezing those glutes and back muscles.
  • Hold for a second, then lower slightly (but not all the way down to the ground) before repeating.

16 Twisting Stability Ball Back Extensions

  • With the stability ball under your lower abdomen/pelvic area, place hands behind head and lower your upper body towards the ground.
  • Lift back up, twisting torso and opening up to the right.
  • Lower back down, twisting to face the ground, and then twist back up to the left.
  • When you lift up, careful not to overextend your back — don’t come too far past the point where your body is in a straight line.
  • Do 16 total (8 to each side).

Maybe I just need to mop my floors, but I found my sneakers kept slipping, so I did this move with my feet against a wall.

Full-body superset workout 3

Superman Lift and Stability Ball Back Extension

Full-Body Superset #4

20 Fire Hydrants (Right)

  • Start on all fours.
  • Keeping leg in that 90-degree angle, lift knee out and up in a wing motion (much like a dog lifting to take a pee).
  • Bring it back in close to the starting position, but never resting knee back on the floor.

20 Standing Resistance Band Leg Abductions (Right)

  • Stand with feet hip-width apart, resistance band around lower legs, hands on hips.
  • Lift right foot so it’s hovering off the floor (try to never let it touch during the 20 reps).
  • Keeping foot flexed and facing forward, push against the resistance band, bringing it straight out to the side.
Full-body superset workout 4

Fire Hydrants and Standing Resistance Band Leg Abductions

Full-Body Superset #5

20 Fire Hydrants (Left)

20 Standing Resistance Band Leg Abductions (Left)

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