Equipment
Kettlebell, adjustable bench, dumbbells, exercise mat, weight plate
How to Do It
Perform each pair of exercises as a superset, doing one and then the other immediately after without rest. Pause for up to 45 seconds between supersets before tackling it again. Next, perform all sets of the shoulder isolator before ending your workout with the triset challenger—you will absolutely feel this one the next day!
superset 1
Number of supersets: 3, Rest between supersets: 45 seconds or less
1a Kettlebell Step-Up
Reps: 10 to 12 (each side)
Stand holding a kettlebell in one hand at your side, facing a bench. Place the foot on the same side as your weighted hand onto the bench and press through your heel to rise. Pause, then lower back down with control. Finish all reps on one leg before switching sides.
1b Half-Kneeling Single-Arm Arnold Press
Reps: 12 to 15 (each side)
Begin in a half-kneeling position on an exercise mat as shown. Hold a weight in the hand opposite your front foot with your palm facing your body. As you press the weight upward, rotate your wrist so your palm is facing forward at the top. Fluidly reverse, repeat for your prescribed reps, then switch sides and repeat.
superset 2
Number of supersets: 3, Rest between supersets: 45 seconds or less
2a Front Raise to Upright Row
Reps: 10 to 12
Stand tall and hold a dumbbell in each hand in front of your thighs. Move only from the shoulders to lift the weights to shoulder height or slightly higher; pause for one count at the top before lowering. Next, transition into an upright row by pulling both weights up in front of your body, leading with your elbows. Lower with control, and repeat.
2b Box Jump
Reps: 10 to 12
Stand facing a sturdy box or bench. Bend your legs, swing your arms back, and explosively jump upward, landing on the bench with soft knees. Step down one foot at a time, and immediately repeat.
superset 3
Number of supersets: 3, Rest between supersets: 45 seconds or less
3a Plate Bus Driver
Reps: 12 to 15
Hold a weight plate with both hands, arms extended at chest height. Rotate the plate to the right and then to the left, as if turning a steering wheel. Watch that your arms don’t lower throughout your set.
3b Lateral Step-Up
Reps: 10 to 12
Stand beside a bench or high box, holding a weight in the hand farthest from the bench. Place your foot closest to the bench on top of it and drive through the sole of your foot to stand. Step down slowly and repeat. When your reps are through, switch sides.
superset 4
Number of supersets: 3, Rest between supersets: 45 seconds or less
4a Up-Up Down-Down Mountain Climber
Reps: 15
Begin in a forearm plank. Press up to a high plank one hand at a time, then lower back down one arm at a time. Add a mountain climber (alternating bringing each knee toward your chest) between each transition.
4b Surrenders
Reps: 12 to 16
Begin kneeling on a mat with your hands placed lightly behind your head. Step one foot forward, followed by the other, to stand. Next, return to the starting position one knee at a time. With each rep, alternate the leg you lead with.
shoulder isolation
Number of supersets: 3, Rest between supersets: 45 seconds or less
5 Incline Bench Lateral Raise
Sets: 3, Reps: 15
Set an adjustable bench to 30 or 45 degrees. Lie one side against the back padding, holding a light to medium dumbbell in the hand of your upper arm. Raise your arm up and slightly forward from the shoulder. Hold at the top, then slowly lower. Complete your set and repeat on the other arm.
Triset Challenge
Number of supersets: 3, Rest between supersets: 45 to 60 seconds
6a Incline Bench Lateral Raise (shown above)
Reps: 15 (each side)
Perform the exercise in the same manner as you did earlier. Switch arms when your reps are through.
6b Partial Lateral Raise
Reps: 12
Hold a dumbbell in each hand, palms facing in. Raise the weights to shoulder height; perform your reps from this point to halfway down.
6c Full Range Lateral Raise
Reps: 10
Begin in the same manner as with the partial raises, but lift and lower through the full range of motion
