Circuit Supersets Make Your Total Body Strength

A superset format is a great way to deliver a high-intensity, straightforward workout. In this circuit-training class, each superset includes three exercises that target different areas of the body. For example, you work the legs while the arms recover, then you target the core while the legs have some reprieve, and so on. The selected moves are classics, selected for their ability to efficiently target major muscle groups. They are simple to follow and execute, which allows the class to move at a steady pace.

Serious Superset Details

Total Time: ~55 minutes

Goal/Emphasis: to strengthen every major muscle group

Equipment needed: per person: one to two sets of dumbbells and an exercise mat for floor-work (Since you’re teaching high repetitions, encourage participants to switch out dumbbells at any point or drop them completely if fatigued.)

Music: 130 beats per minute or slower

Warm-Up (6 minutes)

Perform each of the following for 30 seconds, then repeat three times:

  • Do bob-and-weave pattern, either as simple step-together or adding squat as you sweep through center.
  • Cue alternating knees. Encourage advanced participants to bring knees above hip height, and ask everyone to engage abdominal muscles and “crunch” ribs to hips.
  • Teach traditional jumping jacks or side-taps with full-range arms as low-impact modification.