Full Body Superset Workout Routine [With PDF]

What Are Supersets?

Supersets is another way of saying two exercises done back to back without rest.

It's a common technique I use in my signature SMASH home workout plan.

In the strength world, this is most commonly done with opposing muscle groups (think a row paired with a chest press). It can also be done with the same muscle group to fully burn it out.

For this home workout though, it is done by combining one exercise with a cardio exercise.

The Superset Workout

Read through the exercises, get comfy with them, and then dive in and get started! But don't forget to get in a mini warm up first.

How to perform it:

Perform the first two exercises back to back without rest. After the crunches, rest for 15 seconds and repeat that sequence for a total of four times. Move on to the next two exercises and perform them back to back without rest.

After the toe taps rest for fifteen seconds and repeat the sequence for a total of three rounds. Finally, move on to the final sequence performing the exercises back to back without rest. Take fifteen seconds and repeat for a total of two rounds.

Workout Printable

Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.

Mark down the workouts and then as you go through them week by week strive to progress them by upping your weight, improving your form, or getting through the sets faster.

Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.

Superset Workout Tips

Don't forget to make sure your form is spot on and that you're activating the muscle group you should be!

This is the only way to make at-home workouts WORK. This workout can help with total body muscle development and help burn fat, but only if it's executed properly.

Skaters

1. Stand upright
2. Step out to one side and let your body lean in toward the middle of the supporting knee.
3. Pause and then bounce to the other side, landing softly on the other foot.
4. Repeat by bouncing back and forth.

Here is a great demonstration of the skater exercise.

Hack: No need to jump, just move side to side if you need the exercise to be low-impact.

Slider Crunch & Abduction

1. Place your feet on a pair of sliders or use socks on a hardwood floor.
2. Come into a full plank position.
3. Use your abs to bring your knees into your chest, pause.
4. Push your legs back to an extended position and then use your glutes to abduction (take out to the side) your feet.
5. Return to the starting position and repeat.

Pike Press

1. Begin in a downward dog position with your feet super wide and hips in the air. Hands should be roughly shoulder width or slightly more apart.
2. Tuck the elbows down from the shoulders and shoot them backward as you bend the elbows and lower your head toward the floor.
3. Pause and push through the hands, lifting the head away from the floor and shrugging at the top of the movement.

Here is a video demonstration of the pike press.

Toe Taps

1. Lay on your back with the knees bent color to your bum.
2. Tuck the ribs down and the hips towards the ribs so that your low back is on the ground. Raise one leg (keeping the knee bent).
3. Maintain the core engagement as you touch the toe to the floor and raise the toe back up initiating the movement at the hip. Perform all repetitions on one side before the other.

Here is a video demonstration of the toe taps exercise.

Hamstring Curl

1. Lying flat on your back place the sliders beneath your heels.
2. Keep your knees bent slightly.
3. Place your hands out to the sides and use your glutes to lift your bum off the floor without excessively arching the low back.
4. Slide against the floor as you bring the heels into your bum.
5. Push your heels back out to the starting position without letting your bum touch the ground. Perform 10 repetitions.

Here is a video demonstration of the hamstring curl. Know that you can make it easier by only performing one leg at a time and taking the extra weight into the other leg with the knee bent.

Bear Crawls

1. Come onto all fours lifting the knees so that they hover above the ground
2. keeping the hips low move one hand and the opposite leg forward
3. repeat on the other side and begin to crawl forward
4. perform the crawls forward and backwards

Here is a video demonstration of the bear crawl.