This Workout Program Uses Supersets to Build Full-Body Strength
You’re more active than ever now. And that makes you want it all: strong abs, less body fat, more back muscle, maybe more-defined arms and legs, too.
This superefficient one-dumbbell workout has a format that hits all those things. Supersets and trisets pair up complementary moves in mini circuits. Do this workout four or five times a week; on the other days, spend 20 minutes walking, running, biking, or doing other light cardio activity.
The Warmup
Warm up with 2 sets of bird-dog crunches. After each set, do 40 seconds of jumping jacks followed by a 40-second plank. Then do each superset in order. Do 4 sets of each, moving from one exercise directly to the next and resting for 30 seconds between supersets.
1A. Bird-Dog Crunch
Start on all fours, core tight, then extend your left arm and left leg as far as you can while still maintaining your balance and keeping your hips and shoulders square with the floor. Next, touch your left knee to your left elbow. Extend both limbs again. That’s 1 rep; do 10 per side.
Leg Superset
1A. Dumbbell Sumo Deadlift
Stand over a dumbbell on its end with your feet wide, toes turned out. Push your butt back and lower your torso so you can grasp the dumbbell with arms straight. Tighten your core. This is the start. Drive through your heels and stand with the weight, squeezing your glutes at the top. Lower slowly, pushing your butt back as you do. That’s 1 rep; do 10 to 12.
Eb says: Keep your hips below your shoulders at all times on this lift. The true driver of motion on the sumo deadlift is that glute squeeze. Yes, it’s more powerful than you may think.
1B. Goblet Squat
Stand holding a dumbbell at your chest, core tight and glutes squeezed, feet shoulder width apart. Bend at the knees and hips, pushing your butt back and lowering your torso toward the floor; stop when your thighs are parallel to the floor. Pause, then standup. That’s 1 rep; do 10 to 12.
Upper Body Triset
2A. Lawn-Mower Row
Stand holding a dumbbell in your right hand, left foot forward, knee bent, left hand resting on your thigh. Hinge forward so your torso is at a 45-degree angle with the floor, right arm hanging naturally. Pull the weight to your rib cage; pause, then lower it. That’s 1 rep; do 10 to 12 and repeat on the other side.
Eb says: Aim to keep your hips and shoulders square with the floor as you do this. That means locking in your core for the duration of each set. Bonus ab work!
2B. Pushup
Set up in pushup position, your torso forming a straight line from shoulders through feet. Bend at the elbows and shoulders, lowering your torso to the floor. Pause, then press back up. That’s 1 rep; do 15 to 20.
2C. Half-Kneeling Single-Arm Press
Kneel on your right knee, a dumbbell held at your shoulder in your right hand, core tight, left arm extended at your side to keep your torso balanced. Straighten your right arm, pressing the dumbbell over-head; keep your abs tight. Slowly lower it back to your shoulder. That’s 1 rep; do 8 to 10 and repeat on the other side.
Eb says: Shoulder issues? Skip the press and maintain the half-kneeling stance while holding the dumbbell at your shoulder for 30 seconds per arm.
Core/Conditioning Superset
3A. Suitcase Carry
Stand holding a dumbbell in your right hand, shoulder blades squeezed, core and glutes tight. Walk10 steps forward and 10 back. Repeat on the other side.
Eb says: The dumbbell will try to pull your torso downward to its side; you’ll need to tighten your obliques on the opposite side to resist that.
3B. Side Plank with Rotation
Set up in a right side plank, feet stacked, left hand on your hip.
Rotate your left shoulder, head, torso, and hips to the right and downward, reaching your left arm under your right side. Pause, then return to right-side-plank position. That’s 1 rep; do 10 to 12 and repeat on the other side.
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