- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Superhero Supersets
35 min
·
8 exercises
Supersets are brilliant for muscle toning and fat loss, so let's focus our efforts on Supersets, shall we? Anything that's not a superset must be completed in a form-focus style.
Air Squats
Warm-up air squats. No weight, just squat that body.
1:30 rest
A Barbell Clean and Press
A Turkish Get Ups
1:30 rest
B Dumbbell Squats
B Dumbbell Lunges
1:30 rest
C Seated Machine Leg Extensions
Heavy lifts, don't strain but do push yourself!
C Seated Leg Curls
Heavy curling!
1:30 rest
Sit-ups
This Superhero Supersets 35 min gym workout plan effectively targets your abs, chest, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Superhero Supersets
35 min
·
8 exercises
Supersets are brilliant for muscle toning and fat loss, so let's focus our efforts on Supersets, shall we? Anything that's not a superset must be completed in a form-focus style.
Air Squats
Warm-up air squats. No weight, just squat that body.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
Barbell Clean and Press
A
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.
Turkish Get Ups
A
Primary muscle group(s):
Chest, Glutes & Hip Flexors, Hamstrings, Middle Back / Lats, Quadriceps, Shoulders
Secondary:
Abs, Biceps, Calves, Forearms, Lower Back, Obliques, Triceps
- From the fetal position, grab the kettlebell then roll on to back. Bring the right leg in while the left is extended. Press the kettlebell into the air with the right hand. Place the left hand on the ground.
- Come up on your left elbow. Then sit up while keeping the kettlebell in the air. Drive your hips into the air. Sweep leg into a kneeling position. Rotate back knee so that your body is in a lunge. Step forward and stand up straight.
Dumbbell Squats
B
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Keep your shoulders back. And your back straight.
- Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
- Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
- Return to the start position by slowly straightening your legs and raising your body back to a standing position.
- Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.
Do not let your knee travel past your toes in the down position as this can cause instability and injury.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Set up the barbell on the squat rack so that it is at the same height as your upper chest.
- Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
- Grip the bar with your hands comfortably wider than your shoulders.
- Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
- Stand with your legs shoulder width apart.
- Bend your knees forward and allow your hips to bend back as if sitting down,
- Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
- Hold for a count of one.
- Push up through your heels while straightening your hips and knees, until you are standing in the start position.
- Make any adjustments necessary to your stance and grip before continuing on the next repetition.
Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
- Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
- Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- With your feet shoulder-width apart, stand with water bottles as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Dumbbell Lunges
B
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Keep your shoulders back. And your back straight.
- Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
- Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
- Return to the start position by slowly straightening your legs and raising your body back to a standing position.
- Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.
Do not let your knee travel past your toes in the down position as this can cause instability and injury.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down.
- Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
- Allow your thigh to come to parallel with the floor.
- Pause then slowly return to the starting position without locking out your knee.
- Repeat then switch sides once set is complete.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
Seated Machine Leg Extensions
C
Heavy lifts, don't strain but do push yourself!
Primary muscle group(s):
Quadriceps
- Sit on a leg extension machine and place your legs under the pad with your feet pointed forward. The pad should rest on your shins just above your feet and you will need to adjust it to suit.
- Grip the hand bars (if fitted) firmly. This is the start position.
- Using only your quadriceps, fully extend your legs exhaling as you do so. Hold for a count of one.
- Return to the start position in a smooth movement as you inhale,.
- The angle at your knee should not go past 90-degrees.
- Repeat.
This exercise can be performed one leg at a time.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
- Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
- Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
- Return to the start position by lowering your hip to the floor.
- Complete all the repetitions for one set before changing legs.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Seated Leg Curls
C
Heavy curling!
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
- Adjust the seated leg curl machine to position the footpad just above your heels.
- Sit upright and engage your abs as you position your legs in front of you.
- Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
- Return to the starting position by extending the legs in front of you again.
Tip: Try not to swing the weight or execute the movement too quickly.
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
- Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
- If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
- Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
- Slowly lower your legs to the starting position in a smooth arcing motion.
- Repeat
Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
- Begin with a light weight and stand facing the machine. Position one leg for the lift by hooking it under the weight pad.
- Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf.
- Grab hold of the support handles.
- Flex your knee and lift the pad upwards as far as you can towards your buttocks as you exhale.
- Lower the leg to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
- Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
- Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
Sit-ups
Primary muscle group(s):
Abs
- Lie with knees bent and feet flat on the floor. You can have someone hold your feet or place them under something to keep them steady.
- Place your hands behind your head, elbows pointing out.
- Engage your abs and lift your head, neck and shoulders up. Pretend you are holding a small ball under your chin.
- Hold and then return to starting position.
We're not done yet!
Exercises done
of 8
Approx. time left
32:15
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