Superset Sweat Workout

Hi friends! Happy almost-Friday! Hope you’re having a wonderful morning and great week. I’m still rocking and rolling in moving limbo over here, tying up loose ends today and getting ready to get this crew to the other side of the country. I’ll having an update for ya tomorrow, plus all of the details on how you can join in the fun for barre bootcamp! I’m looking forward to sweating with you all 🙂

In the meantime, how about a new workout? This one is based on one of my favorite training strategy: the magic of supersets. 

What is a superset??

Supersets alternate between two exercises; the exercises in a superset are antagonist muscle groups. These are muscles that perform the OPPOSITE movement of another muscle. For example, the triceps work in opposition to the biceps, so they’re perfect for a superset. While you’re doing one set (ex. triceps), the other muscle group gets a little rest (ex. biceps), so you can bang out 3 sets of each exercise without stopping. It’s a sneaky little way to get a lot of benefits in a short amount of time. You don’t need to sit around and rest in between sets, you’re moving the entire time, and can fully fatigue your muscle groups. It also keeps your heart rate elevated, which means you can receive cardio benefits and burn more calories in a session. 

I like to use superset training in a total-body workout. I’ll alternate between back and chest for 3 sets, biceps and triceps for 3 sets, quads and glutes/hamstrings for 3 sets, etc. until I’m in a pile of sweat.

These are some of my favorite superset exercises, and I put them into a workout for ya.

Superset sweat workout


Here’s what the workout looks like:

Total body superset workout. All you need is a pair of dumbbells! Work your entire body and burn a ton of calories.

Superset Workout Exercise tips and form cues:

Wide row to narrow row: Your feet will be just under your hips with a slight bend at the knees. Hinge forward from your hips, keeping your back flat (shoulders pulled back) and core braced. Lifting up from your elbows, bring them high and wide, engaging into your rear delts. Stop the elbows at shoulder height before carefully lowering back down. For the narrow row, squeeze the elbows in and keep your arms from lifting higher than your torso. Inhale to lower down with control. 

Push-ups: Start on your knees or toes, with hands wide and knuckles pressing into the floor. Keep your hips down as you perform your pushup, exhaling on the way up.

Biceps curls: Keep your elbows close to your torso, a tight core, and a slight bend in your knees. Lift up through your chest as you flex at the elbow, bringing the weight all the way up (aiming towards your shoulder). As you release, try to resist the weight, and go for a nice full extension at the bottom of the movement.

Overhead triceps extensions: Make sure your arms frame your face as you bend your elbows (90* angles, so your elbows aren’t sticking too far out) and squeeze your triceps as you extend up.

Reverse lunge to front kick: Use your core to lift your leg and flex your foot to press it away from you. Keep your chest lifted and torso upright as you lunge. Finish on one side before switching to the other side.

Single leg extension: Step one foot back and gently tap it on the floor. Keep both hips facing forward, and bring your hands to your hips or to a wall or chair for extra balance. Engage your glutes to lift your leg off the floor, as high as it will go. Gently tap back down, and lift. 

Weighted squat: Sit your hips back and down, keeping a tight core and lifted chest. Make sure to keep your weight in your heels. Hold a pair of heavy dumbbells and be sure to keep your chest lifted.

Dumbbell hamstring curl: Reach back and place a dumbbell in between your feet. Keep the dumbbell there (start with a light one) as you take your gaze towards the floor and rest your forehead in your hands. IMPORTANT: keep your gaze down and spine straight as you do this one. Extend your legs and gently bring the dumbbell towards the floor. Exhale to bend your knees back in. Take an inhale, and as you exhale, tighten your core and squeeze your glutes to lift your knees off the floor. Lower down, and repeat.

Short video tutorial:


Please let me know if you give it a try!!

When you strength train, do you follow a particular method or muscle split, or do you freestyle it?



Video: Grant Hunker

Location: BreakOut Studios

Wearing: lululemon shorts, Fabletics tank, Nike shoes

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  1. Brittany Taylor @ The Gourmet Financier on April 6, 2017 at 7:10 am

    I can’t imagine how stressful it would be to move across the country with little kiddos! Praying for you all and hoping it’s a smooth transition!

  2. Sam @ Hygge Wellness on April 6, 2017 at 8:38 am

    Love this! I’m going to try a modified version in my hotel in Chicago today. Thanks for sharing!

  3. Christina @ on April 6, 2017 at 9:04 am

    This looks like such an efficient workout, thanks!!

  4. Megan @ Skinny Fitalicious on April 6, 2017 at 10:07 am

    Love quick workouts like this! I’m all about efficiency in the gym!

    • Fitnessista on April 6, 2017 at 11:27 am

      please let me know if you give it a try!

  5. Jennifer on April 6, 2017 at 11:11 am

    Can’t wait for your post on all the plastic surgery you want!

    • Fitnessista on April 6, 2017 at 11:27 am

      lol what?? where did that come from?

  6. Jamie @ madrediem on April 6, 2017 at 1:52 pm

    Ooooh I love superset workouts! I will definitely give this a try. Also, I saw your snapchat and can’t believe that people feel like it’s okay to comment about how someone looks. People are jerks! Can’t we all just be nice and lift each other up?

  7. Emily @ Pizza and Pull-ups on April 6, 2017 at 2:56 pm

    This is great, I had never thought to do hamstring curls with a dumbbell, I will have to give it a try.

  8. Bethany on April 6, 2017 at 5:46 pm

    I really enjoy supersets and I totally forgot about the dumbbell hamstring curl exercise! I couldn’t tell you the last time I did it!

    Thanks for sharing your fab knowledge with us!

  9. Melissa on April 6, 2017 at 9:58 pm

    I love super sets but I’ve been hearing a lot more about push and pull muscles. Can you do a post on this? Should you do pull muscles one day, push the other? So like biceps, back, hams together; then chest, quads triceps? So much to learn!

  10. Carrie this fit chick on April 7, 2017 at 6:25 am

    Supersets are a staple in my workouts! I’ve tried the dumbbell hamstring curls and fail every time. It’s tough to get a good grip between my feet!

  11. kelli @ hungry hobby on April 7, 2017 at 6:50 am

    I’ve been doing a ton of workouts like this recently it’s been great!

  12. Juliette From Namastay Traveling on April 7, 2017 at 7:14 am

    Going to try this one out later this week when I can’t make it to a class. Love a weights workout that still gets my heart rate up. Good luck with the move!

  13. Emily on April 7, 2017 at 7:22 am

    Did this workout today. Wow! I love those dumbbell hamstring curls! Thanks, Gina. Blessings in the move.

  14. Case on April 8, 2017 at 9:46 am

    Would you suggest doing anything else after completing this?

    • Fitnessista on April 10, 2017 at 7:48 pm

      you could add in 15 minutes of HIIT training, but you don’t need to!

  15. Charlsie N on April 10, 2017 at 5:31 am

    I did this work out on Friday and I’m still feeling it! The hamstring curls were new and I loved them!

    • Fitnessista on April 10, 2017 at 7:44 pm

      so happy to hear you liked it!

  16. Lisa F on April 10, 2017 at 6:26 am

    This is great! I just moved (so I know the stress you’re feeling, except it was just me and my pup) and my new apartment has a sweet gym. Looking forward to getting back into regular workouts. Thank you for the push!

    • Fitnessista on April 10, 2017 at 7:43 pm

      that’s awesome your apartment has a great workout space!!
      we can back in the swing of things together 🙂

  17. R.Kelley on April 13, 2017 at 6:49 pm

    This workout is fun! I feel amazing when I do it! Thank you!

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