Supersets are a great way to kick your workout up a notch and smash out more exercises in a shorter time. Make sure you are warmed up before starting this workout. Try a light jog or row followed by some dynamic stretches to prevent injuries.

Perform 3 supersets of move 1 and move 2 before moving onto the next portion of the workout.

SUPERSET #1

KETTLEBELL GOBLET SQUATS - 3 SETS OF 8-10 REPS

  • Lift the kettlebell and hold it against your chest
  • Stand with your toes pointed slightly outwards, feet shoulder-width apart
  • Bend your hips and knees before lowering your body as close to the ground as possible
  • As you descend, remember to keep your arms close to the sides of your chest and elbows pointed down
  • Pause at the bottom of your squat before driving through your heels, legs and glutes to bring your body back to the starting position for one rep

DUMBBELL OVERHEAD PRESS - 3 SETS OF 8-10 REPS

  • Begin standing with your feet shoulder-width apart, holding a pair of dumbbells in each hand
  • Position your elbow tight to your side with your forearm pointed up, keeping your wrists straight holding the dumbbells
  • Slowly press the dumbbells directly overhead with your palm turning out, squeezing the handle as tightly as possible without allowing it to drift forwards or backwards
  • Keep your shoulder away from your ear and pulled back
  • Slowly bring the dumbbell back down to the starting position for one rep

Perform 3 supersets of move 3 and move 4 before moving onto the next portion of the workout

SUPERSET #2

BENT-OVER BARBBELL ROWS - 3 SETS OF 8-10 REPS

  • Assume a standing position while holding the bar using a double overhand grip
  • Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades
  • Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control for one rep

BARBELL UPRIGHT ROWS - 3 SETS OF 8-10 REPS

  • Stand with your feet shoulder-width apart and grasp the barbell overhand, allowing it to hang in front of you at the length of your arms
  • Keeping your back straight and chest up, slowly lift the barbell straight up towards your chin
  • Lead with your elbows and keep the barbell close to your body
  • Your arms should go no higher than parallel with your shoulders
  • Pause at the top of the movement before slowly lowering back down to the starting position for one rep

Perform 3 supersets of move 5 and move 6 before your cool down

SUPERSET #3

TRICEP OVERHEAD EXTENSIONS - 3 SETS OF 8-10 REPS

  • Take a dumbbell in both hands and lift it directly overhead with your palms facing up and the weight hanging in a vertical position behind the top of your head
  • Extend both arms fully and slowly lower the weight down behind your head by bending at the elbows
  • Once you reach a 90-degree bend at your elbow, begin lifting the weight back up to the starting position for one rep

INCLINE DUMBBELL BICEP CURLS - 3 SETS OF 8-10 REPS

  • Start by positioning yourself on a bench with a slight incline, holding a pair of dumbbells in each hand
  • Rest your elbows at your sides and extend your forearms out in front of your body
  • Slowly curl the dumbbells up to your shoulders by bending at the elbows
  • Pause at the top of the movement before bringing the dumbbells back down to the starting position for one rep