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Dumbbell & TRX Superset Total Body Workout + Weekly Workouts

I’m excited to have a new total body workout workout to share with you that combines two of my favorite training tools…supersets and the TRX!

Total Body Workout with TRX and Dumbbells

My clients love the TRX and I also enjoy incorporating it into my own workouts. Last week I put together a total body superset workout (read about supersets and why I love them in this post) that I put several of my clients and myself through. It got great feedback from clients and I loved the total body workout I got from it!

I designed the supersets in this workout to feature hitting the same muscle group back to back with 15 reps of a weighted dumbbell exercise followed by 15 reps of a bodyweight TRX exercise. The result is total burnout of the muscle group by the end of the 30 reps. You repeat the entire workout two times through.

A total body workout that combines dumbbell and TRX exercises

The key to really getting your money’s worth out of this workout is picking up a challenging weight for the dumbbell exercises. I pushed myself to go up to the next heaviest weight on almost everything. Also, don’t let the form get sloppy on the TRX exercises. Really focus on keeping everything nice and tight with full range of motion and perfect form.

Here are links to videos for the TRX exercises if you are unfamiliar:
TRX Push Ups
TRX Rows
TRX Jump Squats
TRX Triceps Extension
TRX Bicep Extension
TRX Lunge with Knee Lift (like this but just tap the toe behind you in a lunge and drive knee into chest as you come up)
TRX Knee Tucks

Tip: You control the intensity on the TRX upper body exercises with your body position. The more vertical you are the easier it will be and the more horizontal you are, the harder it will be.

Happy sweating and as always, I’d love your feedback if you try the workout.

Looking for more superset workouts?

Total Body Dumbbell Super Set Workout
Upper Body Super Set Workout
Super Bowl Super Set Workout

{ 15 comments… add one }
  • Janelle @ Wholly Healthy November 9, 2015, 2:47 am

    This looks like a great workout – I love using the suspension trainer!

    • Jen DeCurtins November 11, 2015, 11:08 am


  • Molly November 9, 2015, 10:14 am

    I love TRX workouts! Thanks so much for sharing – – I will be sure to try it out this week.

    • Jen DeCurtins November 11, 2015, 11:08 am

      You’re welcome! Hope you like it!

  • Emily @ My Healthyish Life November 9, 2015, 10:37 am

    I LOVE TRX! I have one in my gym at home so I want to try this over Thanksgiving break.

  • Janelle November 9, 2015, 1:47 pm

    Hi! I just want to say how much I love following you! I love your workouts and the meals you post. I also love how you eat treats! I think that life is too short to have a cupcake every now and then! I do have a question for you. I have recently fallen of the band wagon of eating good and exercising. I work full time, have 3 kids, and am going to school for my MSN. Life is a little crazy right now! I need to incorporate exercise into my life, but don’t have much time. What kind of exercise would you recommend to get the most out of my time? Also any suggestions for healthy, quick food choices? Any suggestions about this you could give would be appreciated! thanks in advance!

  • Katherine November 10, 2015, 8:08 am

    just did this workout- loved it! My arms feel like jello 🙂

    • Jen DeCurtins November 11, 2015, 11:11 am

      Yay! So glad you liked it!

  • Amy November 12, 2015, 2:24 pm

    I am a fitness instructor and used this earlier in the week with my class. I made them sprint 100m between each set. I am sore today! I added in a segment for shoulders, too! Not sure if you left them out on purpose. Thanks, as always!

  • Megan November 13, 2015, 9:20 pm

    This looks like a great workout! Just wanted to clarify though that a superset is two back to back exercises for opposing muscle groups – compound sets are two back to back exercises for the same mucle group.

    • Jen DeCurtins November 13, 2015, 9:46 pm

      Hey Megan – thanks for the comment but not it’s necessarily true that a superset has to be opposing muscle groups! Check out this piece from bodybuilding.com: http://www.bodybuilding.com/fun/andy2.htm . I superset same muscle groups all the time.

  • Heather November 29, 2015, 6:22 pm

    I have done this workout 2 times now and I have been sore for 2 days after. I lift heavy and didn’t think it was going to kick it that hard! I need more like this so I get an awesome workout at home!

  • Kristin January 25, 2017, 2:20 pm

    Wow! I did this today and you weren’t lying about “total burnout of the muscle group.” My arms were still shaking 30 minutes later. Thank you so much for this!

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