Sample Superset Workouts with MYZONE

By: kes_nee

In a recent post, we shared the benefits of structuring your workouts into supersets, as well as four ways you can organize your superset workouts. As a reminder, supersets are a way to maximize your exercise time by performing two exercises back-to-back with no rest in between exercises. Rest is performed after both exercises are completed (between supersets). Usually, supersets are used for resistance training.

In this post, we share some sample superset workouts for you to try.

The following four superset workouts structure five supersets in different ways to target our upper body, lower body, and core. We’ve used the same or similar exercises in each workout to demonstrate how you can organize your supersets. The exercises selected are simply examples; we encourage you to design your workouts according to your goals and the equipment available to you.

We are not going to provide you with reps, sets, or rest parameters in this post, as those will differ heavily depending on your goals. Instead, focus on how we have paired certain exercises together to create superset workouts.

If you would like to learn more about resistance training parameters (number of reps & sets, duration of rest, how much you should be lifting, etc.) check out our recent Fitness Friday broadcast here, or speak with a personal trainer at your fitness facility.


Workout #1: Target the same muscle group within a superset.

Superset #1: Squat and Walking Lunge

Superset #2: Chest Press and Chest Fly

Superset #3: Deadlift and Hip Thruster

Superset #4: Bent Over Row and Reverse Fly

Superset #5: Plank and Pallof Press


Workout #2: Target opposing muscle groups within a superset.

Superset #1: Squat and Deadlift

Superset #2: Chest Press and Bent Over Row

Superset #3: Walking Lunge and Hip Thruster

Superset #4: Chest Fly and Reverse Fly

Superset #5: Hanging Leg Raises and Back Extensions


Workout #3: Target upper and lower extremities within a superset.

Superset #1: Squat and Chest Press

Superset #2: Deadlift and Bent Over Row

Superset #3: Walking Lunge and Chest Fly

Superset #4: Hip Thruster and Reverse Fly

Superset #5: Hanging Leg Raises and Pallof Press


Workout #4: Combine cardio and muscular fitness within a superset.

Superset #1: Squat and 60-second Treadmill Sprint

Superset #2: Chest Press and 60-second Rowing Sprint

Superset #3: Deadlift and Burpees

Superset #4: Bent Over Row and Jumping Jacks

Superset #5: Pallof Press and Mountain Climbers

We want to know how your superset workouts are going! Be sure to use the hashtags #myzonemoves and #effortrewarded when you post to social media.

For more tips on how to use MYZONE to achieve your fitness goals, follow us for our Fitness Friday broadcasts on Facebook Live (subscribe on MYZONE’s Facebook page) every Friday at 8 am PT, 11 am ET.

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