Fitness Magazine

Upper/ Lower Body Superset Workout

By Heather Murphy @MrsMurphysLOF

Hey guys,

I hope everyone enjoyed their first day of spring! Ours couldn’t have been more perfect. The weather was beautiful, but I know it’s just a tease because it is supposed get cold again next week. I guess we will have to make the most of the weekend!

The workout I have for you guys this week is a tough, full body superset circuit . There is one upper body exercise and one lower body exercise in each superset. This bad boy will work every single muscle in your body, so get ready to feel the burn!

Upper/ Lower Body Superset Workout-

There are 5 Supersets in this workout. With each superset you will do the exercises back to back with little to no recovery. Do three sets of each superset. Rest for 30- 60 seconds before moving on to the next superset.

upper-lower body circuit

Plie Power Jumps- Start with your hands touching the ground, legs in a plie squat position. Jump off the ground, thrusting hands into the air, land back in starting position and repeat.

Pelvic thrust Dumbbell Press- Lie back on swiss ball (mainly your lower back), holding the dumbbell near chest. Exhale, brace core and lift upper back off ball, pressing the dumbbell in front of you. Inhale and bring your upper body back down on ball, bringing the dumbbell back to chest.

Step- up knee raise- Step up on chair, holding ball above head. Step back down and repeat on opposite leg, holding the medicine ball above head the whole time.

Tricep press- back- Lie on back with knees bent, feet flat on floor, holding dumbbells above chest. Slowly lower right arm behind you and stop right before your hand touches the ground, Bring back to starting position and repeat with left arm.

Wall sit march- Sit on wall, thigh parallel to ground, holding dumbbell in front of chest. Raise right foot up, then left foot- in a ‘marching’ fashion. Repeat until the 30 seconds are up.

Swiss ball push- ups- 

Pendulum lunges- 

Single arm shoulder press + front press- Hold dumbbells in hands overhead, elbows at a 90 degree angle. Press right arm up to ceiling, bring back down to starting postion and press left arm up to ceiling. Bring back down to starting position, slowly bring both arms in front of face. this is one rep.

Alternating curtsy lunges- Stand with feet shoulder width apart, holding kettlebell at chest. Cross right leg back behind left and lower body, knees at a 90 degree angle. press back to starting position and repeat on opposite leg.

Mountain climbers- 

Have a great weekend!

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