This full-body superset routine targets every major muscle group while also delivering a cardiovascular challenge. It’s built around four supersets, each made up of two exercises performed back-to-back. This format keeps the session time-efficient and intense—ideal when you want strength and conditioning in one workout.
What’s a Superset?
A superset pairs two exercises and has you perform them consecutively, alternating between the two with minimal rest. In this program you’ll complete four supersets, performing four sets of each pair. Move between exercises steadily, taking short rests only as needed between sets or between supersets.
Workout Details
Superset 1
Complete 4 sets:
- Bench Press (barbell or dumbbell) — 10 reps
- Kettlebell Swings — 15 reps
Superset 2
Complete 4 sets:
- Kneeling Single-Arm Dumbbell Press — 10 reps per arm
- Burpees — 15 reps
Superset 3
Complete 4 sets:
- Push-Up to Side Plank — 12 reps
- Dumbbell Goblet Squat — 20 reps
Superset 4
Complete 4 sets:
- Reverse Goblet Lunge with Knee Drive — 10 reps per leg
- Deadlift — 10 reps
More Workout Ideas
If you enjoyed this session and want more variety, try other formats that combine strength and conditioning. Experimenting with EMOMs, AMRAPs, or additional full-body strength circuits will keep your training fresh and effective.