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Full-Body Friday: Strength/Conditioning Supersets


Anyone else feel like summer has been flying by??

Busy work weeks followed by weekend events, sprinkle in the occasional beach trips, vacations, long weekends-- it’s no wonder these long summer days are passing in the blink of an eye!

When life is on high-speed like this, I like to get more efficient with my time in the gym.

Enter: full-body workouts!!

Today’s Full-Body Friday workout utilizes 5 supersets to hit on all muscle groups though both strength moves and heart-pumping-conditioning.

Lace up those sneakers and let’s get it done!


Strength/Conditioning Superset Workout:

Warm-up: Dynamic stretching, 5 min. jog on treadmill

Superset 1 (3x)

Romanian deadlift: 6-8 reps

Kettlebell swings: 10-12 reps

- Rest 60-90 sec. -

Superset 2 (3x)

Pull-ups: failure

Wall balls: 10-12 reps

- Rest 60-90 sec. -

Superset 3 (3x)

Weighted split lunge: 6-8 reps per leg

Lateral bound skaters: 8-10 reps per side

- Rest 60-90 sec. -

Superset 4 (3x)

Dumbbell incline press: 6-8 reps

Burpees w/push-up: 10-12 reps

- Rest 60-90 sec. -

Superset 5 (3x)

Barbell 21s

Med ball slams: 10-12 reps

- Rest 60-90 sec. -

Finisher: Plyometric push-ups to failure (3x)

Cool down: Static stretches (optional- 5-10 minutes low-intensity cardio)


Giving this a try? Reach out via email or social media and let me know how it goes!

...and for more workout ideas and full-body workouts, be sure to follow along on Instagram (@musclebymaria) and Facebook (

...aaaand for more personalized workouts, email me now and sign-up for online training!




Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.



Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.



Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!

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