Dumbbell super set workout

A Fit Mess
July 12, 2016

I have an awesome workout to share with you today! This one could easily be done at home since it requires very little equipment. All you need is a set of dumbbells and a stability ball. If you don’t have a stability ball, you could sub the leg curls for glute bridges on the floor or a bench.

What is a super set?

A super set is when you perform two exercises back-to-back without any rest in between. Super sets are a great way to challenge your body, increase your intensity, and stimulate muscle growth. By removing the rest periods, your muscles will be forced to work harder, your heart rate will increase, and you’ll burn more calories. Plus, performing the exercises back-to-back is a very time efficient way to train. Meaning, you’ll be done with your workout much quicker.


For this workout, each round should be repeated 2 – 3 times before moving on to the next set. For example, complete 15 chest presses and 15 lying leg curls, then go back to the chest presses. You should not take any rest in between aside from the time it takes you to set up for the next movement. I sometimes mix in a bit of cardio if I have the energy for more.


I’ve included a brief description for all the movements below in case you aren’t familiar with some of the exercises. If you are new to strength training, I’d recommend dropping the number of reps in each set or going lighter in your weight. YouTube is a great place to search for video demos if you aren’t sure how to perform these exercises. As always, consult with your doctor before beginning a new exercise program.

A Fit Mess

Description of exercises:

  • Dumbbell chest press: Lie on a bench holding a dumbbell in each hand at a ninety degree angle. Press up bringing the dumbbells directly over your chest. Slowly lower back down to the starting position and repeat.
  • Lying leg curl on the ball: Lie on the ground with your feet on a stability ball. Pressing your heels into the ball, lift your hips up as high as possible and curl the ball in towards your body. Straighten your legs back out to the starting position.
  • One arm dumbbell row: Place one hand and knee on the same side of a bench. Holding a dumbbell in the opposite hand, slowly lower the dumbbell until your arm is straight. Bring your elbow up to the ceiling, keeping your arm close to your hip.
  • Squat to overhead press: Holding a dumbbell in each hand, bend your elbows and turn your palms facing in towards your face. Squat down bringing your elbows to just above your knees. Press up with power bringing your hands straight above your head to a press position. Remember to keep your weight in your heels.
  • Single leg jumps on bench: Place one foot on a bench behind you. Bend your front foot to a ninety degree angle and lightly hop up and down. Try to land softly (you don’t need to jump high) and try to keep your weight in your front heel. Keep your shoulders back and hips square. This can also be performed on the floor without a bench.
  • Dumbbell lateral lunges: Holding a dumbbell in each hand, lunge to either side, bending your knee and sitting back in the movement. Bring the dumbbells to either side of your bent knee (just above the ground). Push off of your foot to bring yourself up to standing.
  • Hammer curl: Hold a dumbbell in each hand, keeping your shoulders back and your elbows glued to your sides. With palms facing toward each other (thumbs on top), bring the dumbbells up to your shoulders and slowly lower back down.
  • Tricep pullover: Lie flat on a bench holding a dumbbell over your chest with a triangle grip. Slowly lower the dumbbell over your head, keeping your arms close to your ears. Pull the dumbbell back over your head until it’s over your chest (not your face).
  • V-ups: Lying on your back, press your bellybutton into the floor. Keeping your core stable, raise your arms and legs up to form a v-shape in the air. Lower slowly back down. If you’d like to make this more challenging, hold a 10 – 15# dumbbell in your hands.
  • Reverse crunch: Lie on your back with knees bent. Slowly raise your hips up, pressing your bellybutton into the floor. Try to bring your knees up and towards your face. Lower slowly (with control) back down.


I hope you enjoy this workout. Remember to follow me on Pinterest to see more workouts and exercise programs.


  1. This was super timely! I couldn’t make it to the Y yesterday so rode my indoor bike for a while then did this workout. Thanks especially for the definitions!

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