
For busy days, it's best to keep your workout routine simple and have backups on hand in case you can't use the equipment you wanted to. This full-body superset workout is the one you want to keep in your back pocket.
It's easy to progress or regress, requires nothing but a bit of space, and is geared towards helping you maximize fat loss by using a combination of strength and cardio exercise supersets.
As aCertified Strength & Conditioning Specialist, it's a home workout I use personally when I'm on vacation or just want some variation from my strength training routine.
Why You'll Love The Superset Workout
Quick to do: This full-body workout is done in under 30 minutes making it easy to squeeze in.
No equipment: There's no need to hit the gym or gather your gear, do this workout anywhere.
Variable: The exercises can be made into low-impact variations easily enough so it's great for beginners.. and your joints!
What Are Supersets?
The Superset Workout
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
Skaters
- Stand upright
- Step out to one side and let your body lean in toward the middle of the supporting knee.
- Pause and then bounce to the other side, landing softly on the other foot.
- Repeat by bouncing back and forth.
Here is a great demonstration of the skater exercise.

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

Pike Press
- 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.
- Tuck the elbows down from the shoulders and shoot them backward as you bend the elbows and lower your head toward the floor.
- 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
- Lay on your back with the knees bent color to your bum.
- 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).
- 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
- Lying flat on your back place the sliders beneath your heels.
- Keep your knees bent slightly.
- Place your hands out to the sides and use your glutes to lift your bum off the floor without excessively arching the low back.
- Slide against the floor as you bring the heels into your bum.
- 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

MAXIMIZE Your Workout Time
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