Written and programmed by Coach Jean-Jacques Barrett
Demonstrated by Carole Wathier
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
This total-body routine combines exercises that target different muscle groups and performing them back-to-back with a short rest period. Super setting is one of the easiest ways to reduce training time while burning tons of calories and increasing overall muscular endurance. This is a perfect workout if you’re travelling or have a gym with limited equipment.
Start with a mobility warm-up, then complete the following exercises as supersets, resting 60 seconds between each set. Once all rounds are done, move to the next superset. Perform all 3 supersets followed by the Ab Finisher.
Equipment Needed
Dumbbells, Kettlebell (optional), Bench
Total Time
25-30 minutes
⬇ SUPERSET 1
4 rounds x 12 reps
Rest Time: 60 secs between rounds
A1. Kettlebell Sumo Squat
Stand with feet wider than shoulder-width apart, toes pointing outwards at a 45-degree angle. Hold a kettlebell with both hands in front of your chest. Engage the core and keep the chest lifted. Lower into a squat, bending knees and pushing hips back. Keep your back straight and your knees in line with your toes. Keep the kettlebell close to the body (or can hang between the legs). Pause at the lowest point, then push through heels to return to the starting position. Repeat for all reps, then move into A2.
A2. Dumbbell Rack Front Squat
Pick the dumbbells up and hold them in front of your shoulders while standing straight up. With feet shoulder-width apart, begin
a squat motion until your legs
make a 90-degree angle, pushing your knees outward to stay in line with your toes. Push through your heels back up to the starting position. This completes one repetition. Repeat, rest, then
move into the next round.
⬇ SUPERSET 2
4 rounds x 12 reps
Rest Time: 60 secs between rounds
B1. Incline Push-Up
Stand facing the bench, then place your hands on the edge slightly wider than shoulder width, with your arms straight, but elbows not locked. Align your feet so that your arms and body are entirely straight. Bend your elbows and slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement. Push your body away from the bench until your elbows are extended but not locked. Exhale as you push up. Repeat for all reps, then move into B2.
B2. Chest Supported Incline Dumbbell Row
Position an adjustable incline bench at 45 degrees and lie prone on the bench. Grab a dumbbell in each hand utilizing a neutral grip, and then begin the movement by driving the elbows behind the body towards the rib cage while retracting the shoulder blades. Slowly reverse the move, and repeat for reps. Rest, then complete the next round.
⬇ SUPERSET 3
3 rounds x 12 reps
Rest Time: 60 secs between rounds
C1. Dumbbell Stiff Leg Deadlift
Stand with your feet hip-width apart, holding a pair of heavy dumbbells in front of your thighs, palms facing you. Keeping your back flat, shoulders back, and core engaged, push your hips back and simultaneously hinge forward at your waist. As you bend, allow the dumbbells to run along the length of your thighs and halfway down your shins, ensuring that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings. Squeeze through the glutes and hamstrings until you’re standing straight up. Repeat for all reps then move into C2.
C2. Kettlebell (or Dumbbell) Swing
Hold the kettlebell by the horns and stand with feet hip-distance apart. Hinge slightly from the hips as you mid-squat and let the kettlebell drop between the legs. Drive through the
hips to come to standing tall, and simultaneously lift the kettlebell approximately to chest height with arms extended. Return to mid-squat and repeat for reps. Rest, then move into the next round.
⬇ AB FINISHER
3 sets x 12 reps
Rest Time: 60 secs between rounds
Incline Bench Leg Raise
Start by lying flat on a incline bench, your head resting upon the highest end, and holding onto the pads above your head to stabilize your body. Keeping your feet and knees together, extend your legs straight out in front of you in a plank position. Then, slowly pull both legs up towards the ceiling as high as possible until you feel a stretch in your abs. Return your legs to the starting position. Repeat for reps.
