Total Body Challenge - SuperSets

This total body workout targets all the muscles of the body - hips, glutes, thighs, chest, back, shoulders and arms. Each circuit includes four exercises that alternate between upper body and lower body as well as bilateral and unilateral for a unique, quick-paced workout.

• Warm up for 5-10 minutes with light cardio or lighter-weight versions of the exercises below
• Perform the exercises in each superset one after the other with no rest for a total of 1-3 sets of 8-16 reps
• Use enough weight or resistance so that you can ONLY complete the desired number of reps
• Rest after each superset of exercises and move on to the next superset
• See your doctor before starting any exercise program if you have specific injuries, illnesses or conditions
• To view detailed instructions and tips click on pictures/hyperlinks below

Superset	Exercise 1	Exercise 2	Exercise 3	Exercise 4
Superset 1	Pushups on the Ball	Squats	Pushups with Medicine Ball	One-Legged Squats
Superset 2	Barbell Row	Static Lunge	One-Armed Row with Twist	Reverse Lunge on Plates/Glider
Superset 3	Overhead Barbell Press	Plie Squat	One-Armed Shoulder Press	Sliding Side Lunges
Superset 4	Skull Crushers	Hamstring Roll	One-Armed Tricep Pushup	Unilateral Hamstring Roll
Superset 5	Barbell Bicep Curl	Leg Press on Ball	Cross-Body Curl with Tube	One-Legged Press on the Ball