penny barnshaw garage fitness girl

The Best Supersets for Total-Body Strength


When it comes to strength training, supersets are one of the most time-efficient and effective ways to ensure you’re really fatiguing the muscles and getting those gains.

Supersets are an advanced way to lift weights that involves coupling two or more exercises, one after the other, with very little rest in between. So basically, you do one exercise and, instead of resting and doing another set, you do a different exercise.

Rest between sets is key when you’re focusing on building strength, which can normally lead to a lot of dead time. But when it comes to supersets, the rest you need for that muscle group comes while you’re working on a completely different muscle group! This can save hours at the gym.

Supersets can involve any exercises grouped together, but a common way to do it is to use opposing muscle groups to help keep the body in balance.

Below are some of my favourite superset combos. If you want to do all these supersets (and more) in a 30-minute follow-along workout with me, scroll to the bottom of this post or click here and we’ll get straight to it! But you can also choose some of these supersets to build your own workout.

How to do it: Set your timer and do each exercise for 40 seconds, followed by 10 seconds of rest so that you can safely transition to the next exercise. Do each superset two times through, then take a 20 second break before starting the next superset.

Superset 1

💪Exercise 1: Dumbbell thrusters

💪Exercise 2: Dumbbell Bent-over Row Combo 

Superset 2

💪Exercise 1: Lateral Raise to Front Raise

💪Exercise 2: FR Lateral Lunge Shift 

Superset 3

💪Exercise 1: Dumbbell Snatch

💪Exercise 2: 2 DB Sumo Deadlift 

Superset 4

💪Exercise 1: Dumbbell RDLs

💪Exercise 2: Dumbbell Push-up Climber

Superset 5

💪Exercise 1: 1 and 1/2 Goblet Squat 

💪Exercise 2: Dumbbell Sit-up 

Do the full 30-minute superset strength workout with me

Join me online to do the 30-minute superset workout for free over on YouTube. No timer or planning needed! Just grab a variety of dumbbells, I used a set of 5kg + 8kg +12.5kg dumbbells, but you may want to use something lighter or heavier depending on your fitness and strength level. Focus on form over the number of reps, and let’s do this!

Don’t forget to sign up to my YouTube channel so that you don’t miss any of my follow-along workouts. I upload new workouts each week! You can also sign up to my newsletter to say up-to-date and receive free monthly workout calendars.

Enjoy those gains!

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