Skip to Main Content

Our New 30 Day Challenge is Out Now! Meet Your Coaches

Kelli's Superset Total Body Strength Workout: Calorie Torching, Muscle Building, Fat Burning Workout

24 Min • Total Body
  • View on YouTube
    • Training Type Low Impact, Strength Training, Toning
    • Equipment Dumbbell
    • Membership Free


    You guys have been asking for a new total body strength training routine for a long while now and I think you'll really like what I came up with for this routine. By the time I was done, my muscles had that lovely shaky feeling, but it wasn't such a long workout that it left me feeling wiped out. Instead, by the time I was done I was just in a better mood, and had a bit of a boost from the confidence of reaching that "Workout Complete" part of my day - Yep, we love hearing/seeing Workout Complete, too.

    All you need for this routine is a set of dumbbells, but you can always get creative and use something else for weights - we've heard of people using bags of books, gallons jugs filled with water, and every now and then we've even been using (carefully sealed) paint cans, as we're in the middle of renovating the house we bought, and have had limited access to any time or equipment for our own workouts. Honestly, even if you don't have any weights at all, you can still get a good burn and a toning benefit by doing this workout without any additional resistance at all, and that makes it much more beginner friendly, too, though if you do have access to weights, I encourage you to lift as heavily as you can with proper form - challenge yourself!

    The Challenge
    Total body superset exercises done back to back, with minimal rest. Each exercise engages multiple large muscle groups, making sure that you get the most benefit and calories burned, in the least amount of time possible.

    Workout Structure
    Groups of two exercises
    40 Seconds on; 15 seconds rest; x2
    You will need: dumbbells, an open wall (optional)
    Warm up and cool down are not included; both are recommended

    Printable Total Body Strength Training Workout
    Lunge + Row

    Deadlift Toes Out
    Ski Squat + Tricep Extension

    Deadlift Toes In
    Curtsy Lunge + Curls

    Squat + Overhead Press
    Halo + Good Morning

    Wall Sit Lateral Raises
    Side Lunge Ventral Raises

    Bridge + Chest Press
    Back Bow + Pulls

    How often can I do this workout video?
    If you're lifting enough to challenge yourself and using proper form, you will likely be sore in the 24-48 hours after you finish this routine. Give your muscles enough time to heal (that rest time is a vastly under-appreciated part of fitness) before doing this routine; 2-3 times a week is good for a strength training routine like this one.

    How much weight should I really be lifting?
    This is really not a questions that anyone else can answer for you; it is completely specific to your own strengths and weaknesses. I give you an example of what I'm lifting for each exercise in the routine, but it's purely for rough reference purposes only - you will need to put some effort into finding a weight that pushes you, without putting you at risk for injury. Watch: How Much Weight Should I Be Lifting? for more helpful tips on how to choose a weight that works for you.

    Did you like this total body superset strength training routine? Let us know if you want more like it in the comment section below!