Full-Body Superset Workout

Full-body Superset WorkoutOh yeeeeah, first workout post in which I get to drop some new certified-personal-trainer knowledge on yo’ asses. I had heard of superset training before and even done a few superset workouts that I’d found on other blogs, but now I actually know what they are and how to properly put one together. Basically a superset is two exercises (usually targeting the same muscle group or antagonist groups) preformed 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 (abductors/gluteus medius and minimus to be exact, because I, like, know anatomy and shit now). The first exercise is a fairly traditional move and the second adds a component of instability while targeting the same muscle group.

Equipment I used:

I used a bunch of different goodies for this one, 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 15-30sec rest between sets if needed, and a 60sec rest before moving onto the next superset. To clarify, this is what the beginning of the 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 …

Full-body Superset Workout


  • 15 Push Ups: I did them from my knees, but if you can do regular ones, be my guest. 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 chest, perpendicular to the floor. Keeping a slight bend in your elbows, lower them down to your sides and then back up to starting. Engage your glutes to keep your body in a straight, tabletop line.


  • 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.


  • 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. 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. Do 16 total (8 to each side).


  • 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 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.


  • 20 Fire Hydrants (left)
  • 20 Standing Resistance Band Leg Abductions (left)

Full-body Superset Workout

WEARING | leggings: Ellie  // sneakers: Nike Free Run +3 // crop top: Victoria’s Secret

I really felt this in my abs the next day—windshield wipers with ankle weights on are brutal. You can also do this workout without the ankle weights, but you might want to add on a few more reps to the windshield wipers, fire hydrants and superman lifts.



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  1. Hi Nicole!

    I love the workouts you post and I was wondering if you had a post about what you do each day- or a typical week? Thanks!

  2. I just love all your at home work outs! Thank you for sharing! 🙂


  3. Hi Nicole! Greate workout. How many pounds are your ankle weights? Thanks!

  4. Hey Nicole,
    great workout breakdown and picts! This looks like a killer workout, and your stability ball photos are a great reminder on how to manuver on the stability ball without falling on your face (I did that last week, ouch). Congrats on your PT certification! Keep up the great work!

  5. Hi! Love your blog, its perfect for when im looking for new at home work outs. I was just wondering what type/brand stability ball and resistance bands you use? The only bands i had are starting to break and was wondering if you can recommend sturdy ones?


    • Hi Nicole! Unfortunately, I’m in the same boat as you with my resistance bands–they’re breaking on me. 🙁 I’ll let you know what brand I decide on when I get new ones. My stability ball is just from TJMaxx–so far so good, but then again it’s still relatively new. I’ve heard great things about Gaiam’s equipment though–check them out!

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