Sheri’s Workouts: All Body Blast (superset)

Posted on April 15, 2010 by


A reminder that these sets are for intermediate to advanced exercisers with weight room experience –  it’s assumed you know the basics.  Talk to your coach, get a good book on weight training or hire a trainer if any of this doesn’t make sense to you, okay? This is serious stuff, weight training, and you don’t want to get hurt.

Sometimes you only have 30-45 minutes to weight train, but you’re full of energy and wanting to hit it!  Other times, you’re recovering from a bout of inflammation or coming back from an injury – you want to go easy but challenge yourself as well.  This workout is a great way to do all of the above.  When you have a good amount of energy, hit it hard and move quick.  Go from one exercise to the next immediately.  When you’re in slow mode or recovering, then move slower and go lighter.

This is all one set.  Go through the whole thing, 15 reps for each exercise unless otherwise noted.  Then take a 2 minute break for a quick stretch and some water, and do it again – this time 12 reps.  2 minute break, and do it again for 10 reps.  If you’ve got abundant energy and enough time, do a fourth set for 8 reps.


Warm up good before you start!

Walking Lunges (reps for each leg, so double your rep count)

Pushups on the floor (to failure)

Lat Pulldowns

Reverse Lunges (arms overhead at the bottom, knee comes up at the end – do full reps for each leg)

reverse lunge - arms up at the bottom

Incline Chest Flyes (keep the incline low so you don’t use your shoulders…)

Seated Rows

Overhead Shoulder Presses (standing)

2 minute rest and start over!