Total Body Superset Blast Workout

This total body workout is one of my favorites for working the entire body - glutes, hips, thighs, chest, back, shoulders and arms.  The exercises are done in a superset format. Exercise 1 is followed by exercise 2 with no rest in between and many exercises include tempo changes to add intensity. If you have more time, repeat each superset 2-3 times.

Safety and Precautions

This workout is for intermediate or advanced exercisers who are familiar with these exercises. If you're not sure about good form, substitute other exercises or skip anything you're not comfortable with. If these moves are too advanced, try a workout for beginners. See your doctor if you have any conditions, illnesses or injuries


Total Time: Varies depending on the number of time you repeat each superset

Level: Intermediate to advanced

Equipment Needed: Barbell (can substitute dumbbells if needed), various weighted dumbbells, a step or bench, and an exercise ball

What to Expect: Warm up with 5 or more minutes of cardio. Complete the exercises in each superset one after the other with no rest in between, then repeat each superset 1-3 times. Modify or substitute moves as needed.

Superset 1

Barbell Squats

Use a heavy barbell or dumbbells. Perform 8 regular squats (about 2 counts up and down) followed by 8 slow pulsing squats only coming halfway up.

Split Squats

To do a split squat, elevate the back foot and hold heavy weights. Lunge (keeping front knee behind the toe) for 8, then do 8 slow pulsing lunges. Switch sides.

Repeat squats and lunges 1-3 more times

Superset 2

Step Ups

You'll do weighted step ups holding weights or using a band. Do 16 slow and controlled step ups with the right leg, pushing into the heel. Repeat on the left side.

Bent Knee Deadlift

You'll do a basic deadlift with bent knees. In a wide stance, place heavy weights on the floor between the feet. Squat down (knees behind toes and abs in) and pick up the weights as you stand up. Squat back down, put the weights down and stand up. Repeat for 16 reps.

Repeat step ups and bent knee deadlifts 1-3 more times

Superset 3

Hamstring Rolls

Do 8 regular hamstring rolls on the ball followed by 8 slow hamstring rolls (4 counts out, 4 counts in).

Hip Extension on the Ball

Lie with hips on the ball and forearms on the floor. Bend the knees so shins are parallel to the floor and squeeze the glutes to lift the feet towards the ceiling. Do 8 regular and 8 slow pulses.

 Repeat hamstring rolls and extensions 1-3 more times

Superset 4

Ball Pushups

On a ball or the floor, do 8 regular pushups followed by 8 slow pushups – 4 counts down and 4 counts up.

Single Arm Chest Fly

On a ball or bench, hold one weight and do 12 slow chest flies with one arm. Switch sides and repeat.

Repeat pushups and flies 1-3 more times

Superset 5

Bent Over Barbell Rows

To do a barbell row, hold a heavy barbell and tip forward. Pull the weight in towards the belly button squeezing the back for 8 reps. The do 8 slow reps – 4 counts up, 4 counts down.

One-Armed Row

To do a one-armed dumbbell row, hold a heavy weight and do 4 dumbbell rows with the right arm followed by 2 slow rows (4 counts up, 4 counts down). Repeat that series (4 regular, 2 slow) 3 times and switch sides.

Repeat barbell rows and dumbbells rows 1-3 more times.

Superset 6

Arnold Press

This exercise is a variation of the traditional overhead press with dumbbells. Hold weights in front of chest, elbows bent. Straighten elbows and lift weights overhead while rotating palms forward, repeating 16 reps.

One Arm Lateral Raise on the Ball

Either on the ball or standing, do a 8 lateral raises with the right arm followed by 4 slow pulses at the top of the movement. Repeat on the other arm.

 Repeat presses and lateral raises 1-3 more times

Superset 7

Incline Curls on the Ball

In an incline position on a ball or bench, do 8 bicep curls followed by 4 curls starting at the bottom and coming halfway up and then 4 curls starting at the top and coming halfway down.

Barbell Biceps Curls

With a medium barbell, do 8 bicep curls followed by 4 curls starting at the bottom and coming halfway up and then 4 curls starting at the top and coming halfway down.

Repeat incline curls and barbell curls 1-3 more times

Triceps Pushups

On a ball or the floor, do 8 triceps pushups (hands close together and under the shoulders) followed by 8 slow pushups – 4 counts up, 4 counts down.

Skull Crushers

Using a medium barbell or dumbbells, do 12 slow skull crushers – 4 counts up, 4 counts down.

Repeat pushups and skull crushers 1-3 more times

By Paige Waehner, CPT
Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."