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Super Bowl Super Set Workout + Weekly Workouts

Happy Super Bowl Sunday! I am SUPER PUMPED to cheer on the Panthers tonight. I decided to channel some of my enthusiasm into creating a killer “Super Bowl Super Set Workout” for you guys! Read all about super sets and why I love them in this post.

I organized the workout into four super sets where you will perform three rounds of 11 reps (get it? 11 men on the field, so clever…) of each set before moving onto the next. I designed this workout to hit all the major muscle groups while also including movements that will get your heart rate up using things like burpees (everyone’s favorite!) and jump lunges and squats.

Ready, set, go! Here’s your workout!

A challenging total body super set workout with strength, ploymetrics, core work and more!

SET ONE

  • Barbell or kettlebell thruster – squat to press overhead.
  • Barbell or kettlebell facing burpee – do a burpee and then instead of jumping up in the air, jump over your barbell or kettlebell. Turn around to face again and repeat. Fun times.

SET TWO 

  • Dumbbell plank rows with a push up – place hands on two dumbells. Hold a plank with feet hip distance or a little wider. Perform a single arm row on each side and then do one push up, knees or toes. Your goal is to keep a straight body line and hips square throughout the movement.
  • Jump lunges – you know the drill. Modify to a forward stepping lunge if needed.

SET THREE

  • Kettlebell single arm alternating sumo dead lift high pull (see this video, you can also use a dumbbell)
  • 180 degree squat jumps – just like it sounds…do a squat jump but do a half turn each time. Tap the floor and explode reaching arms overhead every rep.

SET FOUR 

  • Overhead walking lunges – hold a dumbbell or plate overhead as you do walking lunges. This will be really nice after burning out your shoulders on thrusters and doing all those jump lunges and squats. 🙂
  • Twisted mountain climbers – knee to opposite elbow in high plank. You can do this fast or slow.

As always, I welcome your feedback and questions!

Now, here are my workouts for the week.

4.15pushpress.jpg

Monday

Hot yoga

Tuesday

1 mile treadmill run + personal training session + hot yoga

We focused on pressing exercises for our first session of the week. Lots of chest, triceps and shoulders with all sorts of core and leg work thrown in there too.

Wedenesday

REST

Thursday

20 minute treadmill run (5 mins warm, 15 mins sprints) + personal training session

Our second session of the week was all about pulling and did we ever pull and pull and pull some more. I knew I was in trouble when 10 minutes into the workout I had already done nearly 60 pull ups (3 sets wide grip, 3 sets narrow grip) and the fun just kept coming with rope pulls, inverted rows, deadlifts and more.

Friday 

Non-hot yoga

I kept it low-key with an unheated flow class because I taught three hot classes on Friday and just couldn’t be in the room for a fourth hour.

Saturday

3 mile treadmill interval run + strength

Treadmill: 

10 minutes easy to warm up followed by about 13 rounds of 45 seconds on, 15 seconds off starting at 7 minute mile pace and working down to 5:40.

Strength: 

SET 1, 4 ROUNDS
10 barbell front squats (75#)
10 bodyweight reverse lunges (each leg)

SET 2, 4 ROUNDS
10 straight leg barbell RDLs (75#)
7 barbell roll outs

SET 3, 3 ROUNDS
10 hamstring curls (each leg)
15 dumbbell  chest flies (20#)
10 push ups

SET 4, 3 ROUNDS
10 dumbbell bicep curls (15#)
10 overhead tricep extension (25#)

SUNDAY 

Hot yoga

What team are you cheering on tonight? 

{ 15 comments… add one }
  • 1
    Heather February 7, 2016, 5:53 pm

    I love your strength sessions! Always something new for me to do = no boredom or routine!

    • 2
      Jen DeCurtins February 8, 2016, 10:49 pm

      So glad you like them! That’s what I love to hear!

  • 3
    April February 7, 2016, 9:47 pm

    Looks like a great week of workouts! Thanks for sharing your workouts! I enjoy incorporating them into my routine. 🙂

    • 4
      Jen DeCurtins February 8, 2016, 10:50 pm

      I’m happy to hear it! I hope you like this one!

  • 5
    Kim February 8, 2016, 7:00 am

    Perfect workout for the morning after the Suoer Bowl. I’m dripping in sweat. Thanks, Jen!

    • 6
      Jen DeCurtins February 8, 2016, 7:33 am

      YAY! Thanks for trying it out and great job getting up and moving!

  • 7
    Mary February 8, 2016, 10:25 am

    Just finished this- awesome workout! Thank you from snowy East coast Canada- ready to brave the cold!

    • 8
      Jen DeCurtins February 8, 2016, 11:23 am

      Thanks for trying it and for sharing feedback! Stay warm! xo

  • 9
    Rachel February 8, 2016, 10:56 am

    I can’t wait to try out this workout!!

    • 10
      Jen DeCurtins February 8, 2016, 10:51 pm

      It’s a good one! I hope you like it!

  • 11
    Maeve February 8, 2016, 7:03 pm

    Just did this workout and loved it! For some reason, the variety and the 11 reps made the workout seem so much more manageable mentally and I was able to motivate myself to complete it despite it being a Monday and a long day!
    Jen, thank you. You are just the best.

    • 12
      Jen DeCurtins February 8, 2016, 10:51 pm

      Thank you so much! 🙂 I’m so happy you liked it!

  • 13
    Melinda February 10, 2016, 10:07 pm

    Random question that has been on my mind and I’ve been meaning to ask. What are some good stretches/yoga poses for stretching calf muscles? I enjoy spinning, but I’ve found since I’ve been doing that my calf muscles seem to be tighter. As a competitive equestrian, it’s very important to be able to keep my heels down while in the saddle, so I want to try to stay as flexible as possible (in addition to the every day benefits). 🙂

  • 14
    Rina February 15, 2016, 5:33 pm

    Loved the Super Bowl Superset Workout. Great way to start the day! Thanks!

    • 15
      Jen DeCurtins February 15, 2016, 6:53 pm

      Thanks for trying it! 🙂

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