Strength Total Body Workouts Total Body Superset Blast Workout By Paige Waehner facebook linkedin 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." Learn about our editorial process Paige Waehner Reviewed by Reviewed by Heather Black on October 31, 2020 instagram Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Heather Black Updated on November 10, 2020 Print This total body blast 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 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. Level 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 Equipment Barbell (can substitute dumbbells if needed), various weighted dumbbells, a step or bench, and an exercise ball How to Do the Workout Warm up with 5 or more minutes of cardio Complete the exercises in each superset one after the other with no rest in between 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. How Do I Do the Squat Exercise Safely? Split Squats 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 How to Do a Bulgarian Split Squat Superset 2 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. Why the Weighted Step-Up Is the Best Lower Body Exercise Bent Knee Deadlift 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 How To Properly Do the Deadlift 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. How to Do Push Ups for Upper Body Strength Chest Fly - One Arm On a ball or bench, hold one weight and do 12 slow flies with one arm. Switch sides and repeat. Repeat pushups and flies 1-3 more times How to Perform the Incline Dumbbell Fly Superset 5 Bent Over Barbell Rows 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. How to Do a Barbell High Row One-Armed 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. Add a Dumbbell Bent Over Row to Your Workout Superset 6 Arnold Press 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 Build Your Biceps With Dumbbell Curls 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 Build Your Triceps With the Skull Crusher Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit