Full-Body Superset Workout For Beginners And Pros

This full-body superset workout is a group of 5 couples of exercises (usually each couple targeting the same muscle group or antagonist groups) performed back-to-back with no rest.

Full-Body Superset Workout

For today’s, each superset is going to target a different body area: chest, abs, back, and lower body. The first exercise is a fairly traditional move and the second adds a component of instability while targeting the same muscle group.

Equipment You Need

I used a bunch of different goodies for this full-body superset workout. So if you don’t have a little home gym collection, this is probably better done at the gym.

Stability ball;
Resistance band;
2 8lb hand weights;
Exercise mat;
Ankle weights.

You’ll complete 3 rounds of each superset before moving onto the next. Don’t rest between exercises in a superset.

You can take a 15-30 sec rest between sets if needed, and a 60-sec rest before moving onto the next superset. To clarify, this is what the beginning of the full-body superset workout would look like:

15 push-ups;
15 stability ball flys;
rest 15-30 sec;
15 push-ups;
15 stability ball flys;
rest 15-30 sec;
15 pushups;
15 stability ball flys;
60-sec rest;

… and then on to superset #2 …

These full-body superset workouts are amazing for all your muscles.

Full-Body Superset #1

15 Push-Ups

I did them from my knees, but if you can do regular ones, that’s great! You showoff.

15 Stability Ball Fly

I used 8-lb weights for these, but adjust as needed.

With knees bent at 90 degrees and stability ball under your upper back/shoulders, hold the weights straight over the chest, perpendicular to the floor.
Keeping a slight bend in your elbows, lower them down to your sides and then back up to start.
Engage your glutes to keep your body in a straight, tabletop line.

Push-Up and Stability Ball Fly

Full-Body Superset #2

20 Windshield Wipers

Wow. These are no joke with ankle weights on.

Lay on back, legs perpendicular to the ground and arms outstretched for support.
Lower your legs to the right, twisting your hips, until they are just hovering above the ground.
Lift back to starting position and over to the left side. Continue back and forth in a windshield wiper motion.
Do 20 total (10 to each side)

20 Stability Ball Crunches with Feet on Wall

My friend suggested this exercise in a comment on previous blog post, and it’s awesome. Especially when performed back to back with the windshield wipers — my abs were screaming.

With stability ball under your lower back and feet at 90 degrees on a wall, crunch up, hands behind your head and elbows wide.

The great thing about crunching on a stability ball is that it increases your range of motion while supporting your lower back.

Windshield Wipers and Stability Ball Crunches

Full-Body Superset #3

16 Superman Lifts

Lay on your stomach, arms overhead.
Lift arms, chest, and legs off the ground, squeezing those glutes and back muscles.
Hold for a second, then lower slightly (but not all the way down to the ground) before repeating.

16 Twisting Stability Ball Back Extensions

With the stability ball under your lower abdomen/pelvic area, place hands behind head and lower your upper body towards the ground.
Lift back up, twisting torso and opening up to the right.
Lower back down, twisting to face the ground, and then twist back up to the left.
When you lift up, careful not to overextend your back — don’t come too far past the point where your body is in a straight line.
Do 16 total (8 to each side).

Maybe I just need to mop my floors, but I found my sneakers kept slipping, so I did this move with my feet against a wall.

Superman Lift and Stability Ball Back Extension

Full-Body Superset #4

20 Fire Hydrants (Right)

Start on all fours.
Keeping leg in that 90-degree angle, lift knee out and up in a wing motion (much like a dog lifting to take a pee).
Bring it back in close to the starting position, but never resting knee back on the floor.

20 Standing Resistance Band Leg Abductions (Right)

Stand with feet hip-width apart, resistance band around lower legs, hands on hips.
Lift right foot so it’s hovering off the floor (try to never let it touch during the 20 reps).
Keeping foot flexed and facing forward, push against the resistance band, bringing it straight out to the side.

Fire Hydrants and Standing Resistance Band Leg Abductions

Full-Body Superset #5

20 Fire Hydrants (Left)

20 Standing Resistance Band Leg Abductions (Left)