Superset Workout Plan — 40 Minute Full Body Workout At Home

This 40-minute full body workout at home is great for strength training and optimizes your time with a superset workout plan!
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Superset workouts allow you to get more volume into your workout in less time. You can strength train your whole body in 35-45min. You do this by pairing two exercises back-to-back without rest. In the workout guide below, this means you will complete exercise 1A and 1B back-to-back without resting. This video will teach you how to do supersets and show you how to do each exercise listed below. This is an easy and time-efficient home workout with minimal equipment. You can do this full body superset workout at home with only a pair of dumbbells or kettlebells.

How to Do Superset Workout
~40 Minute Full Body Strength Training Workout:

1A (4:02) Deadlift (4 sets x 8-10 reps)
1B (5:47) Squat Press (4 sets x 8-10 reps)

**Rest and Repeat exercises until you finish all of your sets**

2A (6:56) Front/Goblet Squat (3 sets x 8-12 reps)
2B (7:55) Y-T-W’s (3 sets x 8 reps)

3A (10:05) DB Bench/Push-up (4 sets x 8-10 reps)
3B (11:15) DB Row/Band Row (4 sets x 8-10 reps)

4A (13:13) Slow-Mo Farmer’s Walk (3 sets x failure)
4B (14:45) Bird Dog (3 sets x 10 reps per side)

5A (17:02) Standing DB Curl (3 sets x 10-15 reps)
5B (18:37) Close Grip Push-ups (3 sets x 10 reps)

4 Types of workouts you should be doing:
Classic Strength Training (this superset workout)
Metabolic Resistance Training (
High-Intensity Interval Training (
Mobility and Stretching (

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Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

Fitness Workout

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