Simple and Intense Superset Moves To Add To Your Total Gym Workout

Total Gym supersets video

Superset Moves To Perform On The Total Gym:


What is a superset? A superset is simply doing at least two different weight lifting exercises back to back with little or no rest in between. I recommend you take advantage of your high-energy days and intersperse some Supersets into your workout.  Read on to see why you should incorporate supersets into your Total Gym workouts and how to best perform Supersets. I’ll also give you some great examples of pairing proper exercises to get the most out of your Superset workouts on your Total Gym FIT or Total Gym XLS.


Why Should I Do Supersets?

Here are some advantages and benefits of doing Supersets compared to doing normal sets of resistance training exercises.


  1. Save Time – The biggest excuse for not working out is “I don’t have enough time.”  Sounds familiar? Supersetting is a great time management tool and allows you to get more out of your workout in less time.
  1. Break Through Workout Plateaus – Here it is again, my favorite saying, “To keep your muscles progressing, you have to keep them guessing.”  We hit plateaus and get diminishing returns when our bodies adapt to the same old workouts. To keep getting results we need to mix it up and keep those muscles guessing and progressing.
  1. Burn More Fat – Supersetting involves less rest between sets so your heart rate stays pumped up. This will add a cardio component to your weight training session which is good for torching more calories and strengthening your heart – the most important muscle in your body!
  1. Alleviate Boredom – Another great reason to change things up is so you don’t just daydream your way through your tired, old workout. As a meditation / mindfulness teacher, I am always urging my clients to stay focused on the mind-body connection.  Like everything else in life, you will get so much more out of your resistance training program if you’re focused on what you’re doing.
  1. Have FUN! – Your workouts will be more enjoyable if you’re challenging yourself with varying techniques like Supersets. Take advantage of all the great resources Total Gym provides to keep your workouts fresh: Total Gym blogs and video blogs like this one, Total Gym videos featuring the world’s top personal trainers, and a multitude of accessories to make your Total Gym even more versatile. Check them out here:


Supersets work best when you target unrelated muscle groups for the exercises. You take one muscle group to fatigue with exercise #1 and then you can jump right into exercise #2 without rest since you’re working a different muscle group. One easy way to do this is by picking on antagonistic, or opposing, muscle groups. Examples are:


  1. Chest and Back
  1. Biceps and Triceps
  1. Quadriceps and Hamstrings
  1. Abdominals and Low Back


But as long as they’re unrelated muscle groups, you can choose any combination. You could do an upper body exercise and superset it with a lower body exercise. Or you could simply choose a pushing muscle exercise (Chest, Shoulders, or Triceps) and superset it with a pulling muscle exercise (Back or Biceps). The options are aplenty so get creative and customize your own.


Now check out the video and I’ll demonstrate my favorite combo of supersetting my upper, lower and mid chest presses with my abdominals and obliques, and more.  Super-size your workout with some Supersets, you and your body will appreciate the results!


JayDee Cutting III, MBA

JayDee Cutting III, MBA is an Educator for the American Council On Exercise and holds 12 fitness certifications including Pilates, yoga, personal training, lifestyle and weight management. JayDee is a Total Gym master trainer and spokesmodel since 2004. He lectured and taught wellness at Rancho La Puerta Fitness Spa and is featured in over 10 fitness DVDs and over 40 fitness television programs. He developed his own Coregolf Fitness Program and founded the NiceDogYoga Company. His mission statement is: “My passion is inspiring people to enhance their lives through wellness, creating healthier, happier, higher qualities of life.”

This Post Has 2 Comments

  1. Where is a video on setting up the Total Gym XLS. The booklet is not helpful

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