• MOVEMENT

    Supersets to Summer

    By Nick Routson

It’s not too late to get your body pumped for summer. Check out this short, sweet and sweaty superset circuit for total-body strength that lasts all season.

WARM-UP

Inchworm to Dive Bomber Push-Up (3 sets of 10)

  • Begin standing with your feet under your hips, arms by your sides.
  • Tip from your hips and place your hands on the floor in front of you. Walk your hands out, keeping your legs straight, until you come to a plank position.
  • Bring your hips up and back toward the ceiling. Bend your elbows to bring your chin toward the ground. When you’ve gone as low as you can, press your head forward between your arms and then up toward the ceiling as you bring your hips down toward the floor.
  • Reverse and lift your hips toward the ceiling, then walk your hands toward your feet, keeping your legs straight. Repeat.

WORKOUT

Perform three to four sets of each of the following supersets. Tempo for control and maintain continuous tension throughout the exercise!

Superset A

1) Front to Side Lunge (6-8 reps/each leg)

  • Begin standing with your feet under your hips, holding dumbbells.
  • Step your left foot forward and bend both knees to 90 degrees in a lunge.
  • Push out of your left heel to return to standing, then step your left foot out to the left and sit your hips back to come into a side lunge, keeping your right leg straight and bending your left knee to 90 degrees.
  • Push out of your left foot to come back to standing. Repeat on the opposite leg.

2) Swiss-Ball Hamstring Curl (10-15 reps)

  • Begin on your back, with your feet resting on a Swiss ball.
  • Bring your hips up toward the ceiling, then curl the ball toward you by bending your knees toward your chest, keeping your hips elevated.
  • Push the ball back out by straightening your legs, then continue curling and releasing, keeping your hips elevated the whole time.
  • Release your hips back to the ground.

Superset B

1) Kettlebell Swing (8-10 reps)

  • Begin standing with your feet wider than your hips, holding a kettlebell in your hands.
  • Hinge your hips back and drive them forward by squeezing your glutes to swing the kettlebell, letting your arms swing forward and upward.
  • Keep your arms straight as you send your hips back and forth, letting the kettlebell reach shoulder height, then return between your legs.

2) Single-Leg Medicine-Ball Elevated Glute Bridge (10-12 reps/each leg)

  • Begin on your back, with your feet resting on a medicine ball.
  • Squeeze your glutes to lift your hips toward the ceiling, then send your left leg up and straighten it so your thighs are parallel and your left toes point to the ceiling.
  • Keep your leg elevated as you lower and raise your hips to the ground.
  • Lower your leg back to the medicine ball and hips back to the ground, and repeat with your opposite leg elevated.

Superset C

1) Dumbbell Overhead Press (6-8 reps)

  • Begin standing with your feet under hips, holding dumbbells in both hands at shoulder height.
  • Brace your core and press the dumbbells straight overhead, biceps framing your ears.
  • Bend your elbows to bring the dumbbells back to shoulder height. Repeat.

2) Dumbbell Bent-Over Row (6-8 reps)

  • Begin standing with your feet under your hips, holding dumbbells in your hands.
  • Tip from your hips and lean forward, keeping your spine long and straight. Let the dumbbells come in front of you. Knees are soft.
  • Bend your elbows and pull them straight back to row the dumbbells up next to your ribs.
  • Release and repeat.

Superset D

1) Swiss-Ball Dumbbell Bench Press (6-8 reps)

  • Begin lying with your back on a Swiss ball, feet flat on the floor, knees stacked over your ankles.
  • Hold dumbbells in each hand, elbows bent so your wrists are stacked over your elbows.
  • Straighten your arms to press the dumbbells up and together over your chest. Bend your elbows to lower them back down. Do not let your elbows go below chest height to protect your shoulders.
  • Repeat.

2) Dumbbell Lat Pullover (10-15 reps)

  • Begin lying with a Swiss ball under your upper back, feet flat on the floor and knees stacked above your ankles.
  • Hold a dumbbell in both hands and extend it in straight arms over your head so it’s directly behind you.
  • Keep your arms straight as you pull the dumbbell up and over your head. It stops directly above your chest.
  • Send the dumbbell back over your head and repeat.

Superset E

1) Dumbbell Biceps Curl (8-12 reps)

  • Begin standing with your feet under your hips, holding dumbbells in each hand.
  • Brace your core and bend your elbows to curl the dumbbells up in front of shoulders. Stop just in front of your shoulders.
  • Straighten your arms to release the dumbbells back down to your thighs.
  • Repeat.

2) Dumbbell Triceps Kickback (8-12 reps)

  • Begin standing with your feet under your hips, holding dumbbells in your hands.
  • Tip from your hips and lean forward, keeping your spine long and straight. Let the dumbbells come in front of you. Knees are soft.
  • Bend your elbows and pull them straight back to row the dumbbells up next to your ribs.
  • Hold this position, and straighten your elbows to send the dumbbells straight back. Think about pushing the dumbbells toward the ceiling.
  • Bend your elbows to bring the dumbbells back to your hips and repeat.

COOL-DOWN

Downward Dog to Plank to Cobra (15 seconds in each position for 5 sets)

  • Begin in extended plank position with your toes on the ground and your hands stacked under your shoulders, arms straight and spine long.
  • Drive your hips back and up toward the ceiling, keeping your legs straight and pulling your head between your biceps.
  • Hold and then come back to plank. Bend your elbows to come down to the floor, releasing your toes, hands by your shoulders.
  • Bring your chest up, bending through your lower back, pressing lightly out of the floor with your palms, and look forward.
  • Hold and then bring your face back toward the ground. Bring your toes under your heels, and press back up to extended plank. Repeat.

Photo credit: DGLimages, Thinkstock
GIFs: Tom Casey, box24studio.com
Grooming: Chanel
Model: Chris Alberts is a GX24 Instructor at 24 Hour Fitness

Background

Don’t leave without becoming a 24Life Insider! Get free 24Life workouts, recipes, lifestyle hacks and more direct to your inbox.

Author

24Life

A mighty and fiercely curious team focused on creating stories and curating ideas for you.

Want free 24Life workouts, recipes, lifestyle hacks and more direct to your inbox?
+