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Full Body Superset Workout

by Courtney on February 23, 2012

I’ve got a great, full body workout for you guys today! And you know what it is?

Supersets!

Why? Supersets are designed to cut out downtime between sets, which increases both your metabolism and your heart rate, because the body works harder afterward to recover. This means a greater calorie burn, without the whole sweaty cardio session. Sound good? Check this one out:

full body superset workout

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Because there are no machines involved in this workout, you can easily perform these moves at home, at work, or anywhere else you have a set of dumbbells. Need to see how the moves are done? See below…

Bent Over Rows – Hinge forward 90 degrees from hips so back is parallel to floor and arms extend down. Drive elbows directly behind you to bring dumbbells by ribs. Lower and repeat.

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Decline Bench Press – Remember to maintain bridge position as you extend arms to press dumbbells toward ceiling. Lower upper arms to floor and repeat.

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Biceps Preacher Curl (*if you don’t have a stability ball, sit backwards in a standard chair). Curl weights toward shoulders and lower. Repeat.

Tricep Skullcrushers (*if you don’t have a stability ball, you can do overhead tricep extensions instead). Hold one dumbbell between right thumb and pointer finger. Slide left hand under right hand for support. Keep knees hip width apart and hips lifted. Straighten out arms by lifting the weight up. Pause for one second, begin lowering the free weight back to your starting position, and repeat.

Leg Curls with Dumbbells – keep abs tight and lift leg up, maintaining a 90 degree angle. Lower and repeat.

Squat with Dumbbells – remember to keep weight in the heels as you lower and rise back up. To make it easier, hold the dumbbells at your sides.

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V-Sit Twists with Dumbbell – Crunch up, lifting feet off floor, and hold dumbbell at chest level. Rotate torso toward right as you bring right knee into chest; simultaneously extend left leg diagonally up at a 45 degree angle. Keeping torso and legs lifted, switch sides and repeat to complete 1 rep.

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Roll Ups with Dumbbell – Engage abs, raise arms overhead while holding dumbbell, and slowly lift shoulders and then torso off floor; hinge forward at hips to reach hands to touch toes. Slowly reverse motion back to start. To make it easier, perform the moves without a dumbbell.

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Have fun with it! And if you decide to give it a try, let me know what you think! Smile

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{ 35 comments… read them below or add one }

1 Michelle@PeachyPalate February 23, 2012 at 8:43 am

Absolutely love this, going to try it out in the morning, just what I was after, you must have read my mind! How long should it take three times over?
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2 Jana @ Newly Wife Healthy Life February 23, 2012 at 8:45 am

Oh this looks like a great work out, and perfect for me because I don’t have a gym membership at this time and do all my workouts at home. Thanks for the pictures and descriptions of the moves too! :-)
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3 Claire @ Live and Love to Eat February 23, 2012 at 8:49 am

Supersets are killer! I’m loving strength training right now, so I’ll definitely be trying this one!
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4 Lily February 23, 2012 at 9:00 am

These look great! Gotta try them soon :)
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5 Caroline February 23, 2012 at 9:13 am

Thank you for posting this! I don’t have much equipment and this is perfect for me!
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6 Ashley @ My Food 'N' Fitness Diaries February 23, 2012 at 9:29 am

looks like a great workout! i’m a huge fan of supersets. they’re challenging and get you in & out of the gym fast!
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7 Lena @Fit on the Rocks February 23, 2012 at 9:39 am

Love the workout! I’ve been dreading making my way to the gym, but need a decent workout. Looks like this is on my agenda for tonight.
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8 Mindy February 23, 2012 at 9:40 am

I’m loving the images you included with each workout. Too often, I read work-outs but always scroll down and exit the particular post because I get too lazy to figure out the moves. Thanks for posting ;-)
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9 Coco February 23, 2012 at 9:54 am

Printing this and doing it today!
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10 Steph @ StephSnacks February 23, 2012 at 9:54 am

Courtney thanks so much for showing each move. Sometimes on blogs it’s tough to follow the workout when you can’t actually SEE the move. It definitely takes more work on your end but it’s definitely beneficial! I’ll try to incorporate some of these moves tonight at the gym :)
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11 Tina @ Best Body Fitness February 23, 2012 at 10:37 am

Looks like a goodie! You know I love full body supersets and circuits. ;)
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12 Tessa @ Amazing Asset February 23, 2012 at 10:38 am

Excellent workout! These are my favorite kinds lately… I just did a ST workout today, but will save this for Saturday!

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13 Khushboo February 23, 2012 at 10:51 am

I feel ao flaky for not thinking about using the stability ball for preacher curls- thanks for the idea!
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14 Liz @ Tip Top Shape February 23, 2012 at 11:05 am

Thank you for the pictures! I was hoping they would be included becaus I am the worst at figuring out how to do a move. Great workout!
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15 Lindsay @ Fuel My Family February 23, 2012 at 11:19 am

I have been loving supersets and at home circuit workouts lately. I have been in a running rut so I’ve been trying to mix it up some. I love killing 2 birds with 1 stone and getting weights and cardio in one too!
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16 Jennifer @ Peanut Butter and Peppers February 23, 2012 at 11:21 am

Love this workout! This is one I’m going to do tonight! Thanks!
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17 Dee February 23, 2012 at 12:49 pm

Love that you included the descriptions and images!! so helpful, and I’m so much more likely to try this out! As easy as it is to type something into google search, I guess I’m just far too lazy to even look up moves that I don’t know..haha! Sad!

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18 Dena @ 40 Fit in the Mitt February 23, 2012 at 1:36 pm

I can’t wait to try this Courtney! I’m excited to try the Tricep Skullcrusher, I’m getting tired of just doing the standard dips
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19 Kelsey February 23, 2012 at 2:16 pm

Looks like a great workout! I added it to my fitness board on Pinterest!

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20 Lauren @ Sugar Coated Sisters February 23, 2012 at 4:17 pm

Just wanted to say that I decided to do this workout this morning and it was my first weights-related workout since my car accident 2 weeks ago. It felt great to finally do something other than bicycle!!!

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21 Erin February 23, 2012 at 5:16 pm

This is perfect! I’ve been looking for some new moves I can do without too much equipment. Thanks for including all the photos of the moves, too.
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22 Marie February 23, 2012 at 6:54 pm

This looks like an AWESOME workout. I’m loving that you create and share great workouts with us. I also like that you provide descriptions with a picture instead of linking a you tube video since that takes longer to go through and learn the moves if you’re new to them. Thanks!

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23 Maggie @ Running on Fro-Yo February 23, 2012 at 9:16 pm

This looks like a great workout! I’m definitely pinning it :D
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24 Lou February 24, 2012 at 5:26 am

Hi! I just finished this right now and I loved it :) I found the arm exercises not so challenging, HOWEVER, it was probably due to me not having heavy enough dumbbells. It got to the legs and they were good especially because I was sore from yesterday’s exercise, so it felt really good. Then it got to abs – holy moly! They were terrific and something I really need to work on! I did some jumping jacks, pushups and crunches in between some of the exercises (allowing for the 1 min rest) just to add some more work. But this was really good, thanks Courtney. The pictures really helped out too. I’ve been following your blog for a while now but this was really the first work out I did from your site. I don’t know why it took me so long but this workout just really appealed to me. So thank you and keep up the great work! Enjoy the rest of your holiday :D

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25 StoriesAndSweetPotatoes February 26, 2012 at 9:52 am

Looove supersets and thank you for the pictures! Today is a rest day for me. Every muscle is sore.
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26 Alexa @ SimpleEats February 26, 2012 at 11:00 am

Just did this! It was awesome, Courtney! Those ab moves at the end were killer!
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27 Destiny Ervin February 27, 2012 at 11:04 am

I just tried this workout! It helped so much having the descriptions with a picture! Thanks. It was nice and quick but I felt like my whole body was getting a good workout!

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28 Cait March 10, 2012 at 4:26 pm

Just tried this out. I’m recovering from a hip injury and this seemed manageable for me today. Nice workout – my shoulders are on fire! Thanks – I’m loving all the strength and circuit workouts lately!

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29 Abby F March 13, 2012 at 4:09 pm

I was doing the superset wrong until the very end- but then I figured out how its supposed to be done! Completely read the instructions before you start!! I’m going to have to try this again.

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30 Susan March 29, 2012 at 11:48 am

Great work out! I love your blog!

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31 Courtney March 29, 2012 at 2:47 pm

Thanks, Susan! :)

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32 Sylvia March 21, 2013 at 2:13 pm

This is what I am looking for after my month long hiatus! Lost my job mid Feb. and stopped working out as I was not motivated enough. This is what I need to get back into the swing of things! So thankful I stumbled accross this website! So great what you do Courtney!

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