- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Full-Body Superset + Core 40-min Gym Workout
40 min
·
11 exercises
Your only goal is to work through each superset with everything you've got. For the resistance exercises, aim to use a challenging weight. On the timed core exercises, be sure to work at the same rhythm all the way through.
Warm up 1: Start with some light shadow boxing to get you warmed up!
0:30 rest
Warm up 2: Nothing explosive, just get ready for action!
0:30 rest
Warm up 3: Use a light weight here and simply focus on your form and rhythm to finish warming up.
1:00 rest
Feel free to increase the resistance amounts with each set!
Keep that rhythm steady and continuous and make sure your back is straight all the way through.
1:30 rest
Try to get you squats nice and low while keeping your body upright!
Keep that rhythm steady and continuous.
1:30 rest
Keep that back straight! No need to rush through these.
Keep that rhythm steady and continuous, bring those legs all the way up!
1:30 rest
Again, deep squats with every rep!
Keep that rhythm steady and continuous, you're so close!
About this workout
Full-Body Superset + Core 40-min Gym Workout is a free 40 min workout plan with 11 illustrated exercises for your abs, arms, back, legs and shoulders. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 40 min
- Exercises: 11
- Training focus: Abs, arms, back, legs and shoulders
- Equipment: Full gym
- Level: Advanced
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
You'll need full gym for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Full-Body Superset + Core 40-min Gym Workout take?
The full workout takes about 40 minutes, covering 11 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an advanced workout designed for experienced lifters. If you're newer to training, scale it down with lighter loads and longer rests, or browse our library for a beginner or intermediate version of a similar routine.
What muscles does this workout target?
This routine primarily works your abs, biceps, shoulders, triceps, glutes & hip flexors, quadriceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Full-Body Superset + Core 40-min Gym Workout
40 min
·
11 exercises
Your only goal is to work through each superset with everything you've got. For the resistance exercises, aim to use a challenging weight. On the timed core exercises, be sure to work at the same rhythm all the way through.
Shadow Boxing
Warm up 1: Start with some light shadow boxing to get you warmed up!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Jumping Jacks
Warm up 2: Nothing explosive, just get ready for action!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Dumbbell Squat Clean and Press
Warm up 3: Use a light weight here and simply focus on your form and rhythm to finish warming up.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
- Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
- Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
- Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
- Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
- Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
- Press the barbell above your head. Lower the bar.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
- Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
- Repeat.
Barbell Cleans
A
Feel free to increase the resistance amounts with each set!
Primary muscle group(s):
Shoulders
Secondary:
Middle Back / Lats, Upper Back & Lower Traps
- Stand with your feet a little wider than shoulder width apart with your hands firmly gripped on the barbell at about the same width as your feet. The barbell should be resting on your upper thighs
- Using your hips for initial explosiveness, thrust them forward into the barbell
- At the same time bring the barbell up along your body using the initial thrust
- Finish with the barbell resting across your upper pectoral muscles
Plank Shoulder Taps
A
Keep that rhythm steady and continuous and make sure your back is straight all the way through.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lock yourself in the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
- Bring your right arm off the ground and touch your left shoulder before placing it back on the ground.
- Repeat the same movement for the opposing arm.
Overhead Dumbbell Squats
B
Try to get you squats nice and low while keeping your body upright!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Shoulders, Upper Back & Lower Traps
- Place a firm grip on two appropriately weighted dumbbells. Before driving the dumbbells above your head, make sure that your core is tight and your chest is up.
- Push the dumbbells straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those dumbbells fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings, Shoulders
- Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
- Push the plate straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
- Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
- Push the water bottles straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.
This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.
Russian Twists
B
Keep that rhythm steady and continuous.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
- Raise your upper body from the mat to form V-shape with your thighs.
- Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
- In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
- Return to the start position while breathing out.
- Repeat the movement,this time to the left side of your body.
- Repeat.
As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
- Place your hands lightly on the sides of your head.
- Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
- Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side.
- Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
- Fully extend your arms down the side of your body, palms facing in. This is the start position.
- Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
- Return to the starting position smooth motion, inhaling as you do so.
- Repeat the movement, this time to your left side.
- When you have completed the movement on both sides, you have done one repetition.
- Repeat.
Renegade Rows
C
Keep that back straight! No need to rush through these.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Chest, Triceps
- Place two dumbbells or kettlebells on the floor about shoulder width apart.
- In a push up position, place your hands on the grip section of each bell for support.
- Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
- Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
- Hold for a count of one.
- Your breathing should remain constant throughout the movement.
- Lower the bell to the floor and without pause, then repeat the movement with your other arm.
- When you have rowed both arms, that is one repetition.
- Repeat for the desired number of repetitions.
This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Biceps, Forearms, Shoulders
- Lean forward into an incline bench
- Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
- Your arms should be fully extended and hanging straight down. This is the start position.
- Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
- Hold and squeeze your shoulder and back muscles.
- Return to the start position in a slow, controlled movement.
- Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Reverse Plank Kicks
C
Keep that rhythm steady and continuous, bring those legs all the way up!
Primary muscle group(s):
Abs
Secondary:
Obliques, Shoulders
- Place your hands on the floor with your fingertips pointing towards your lower body and place your feet together.
- Elevate your body engaging your core muscles to hold yourself steady.
- Contract your lower abdominal muscles and lift your right leg off the ground to around a 45-degree angle.
- Lower your right leg back down to the ground before repeating the movement for your left leg.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
- Keep abs engaged and perform short kicks in an alternating fashion.
- Repeat as needed and then lower legs to the ground.
Dumbbell Squat Thrusters
D
Again, deep squats with every rep!
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
- Stand with your feet shoulder-width apart with dumbbells above your shoulders.
- Squat down keeping your back flat and your knees over your toes.
- Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
- Return to starting position and repeat.
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
- Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
- Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
- At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
- As you begin the next repetition, return the weights to the shoulders.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
- With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
- Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
- Repeat.
Windshield Wipers
D
Keep that rhythm steady and continuous, you're so close!
Primary muscle group(s):
Abs, Obliques
- Lie on an exercise mat, keeping your back flat with no arching of the spine.
- Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.
- Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.
- As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.
- Pause briefly, then rotate to the other side without pausing in the start position.
- When you have rotated to both sides, that is one repetition.
- Repeat for the desired number of repetitions.
This exercise has 3 levels of difficulty: Beginner – with the knees and hip bent as described above; intermediate – feet up with knees at 90 degrees but the hips remaining in a neutral position; advanced –legs straight and hips bent at 90 degrees so your body forms an “L”.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
Workout done!
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