top of page

Maximise Your Workout with Supersets: Combining Dumbbells and Resistance Bands for Ultimate Body Strength

Welcome to Episode 8 of our "Weekend Workout Sorted" series, where we're diving into the dynamic world of supersets! This time, we're focusing on combining exercises to amplify your strength and endurance, offering a comprehensive full-body challenge.

Why This Workout?

Maximise Your Workout with Supersets: Combining Dumbbells and Resistance Bands for Ultimate Body Strength. This superset workout is designed for efficiency and effectiveness, combining dynamic exercises to target and strengthen various muscle groups simultaneously. By engaging in this full-body routine, you'll enhance strength, improve flexibility, and boost endurance, making it a perfect choice for those looking to maximise their fitness results efficiently.

Dumbbells and Resistance Bands for Ultimate Body Strength
Weekend Workout

Importance of full-body workout and supersets

Superset full-body workouts are the ultimate efficiency hack, hitting every major muscle group to boost strength and endurance. These back-to-back exercises, with little or no rest, ramp up the intensity, accelerating muscle development and calorie burning. Ideal for those short on time, this method not only streamlines your routine but also significantly enhances your overall fitness, proving to be a formidable tool in any workout arsenal.

What are Supersets:

Supersets are a strength training method where two exercises are performed back-to-back with no or a minimum rest in between. This technique intensifies the workout, saves time, and can target either the same muscle group for increased fatigue or different groups to maintain workout intensity while allowing for partial recovery.

Advantages of using dumbbells for resistance training.

Using dumbbells for resistance training offers significant advantages, such as enhancing muscular strength and improving overall body symmetry. They allow for a wide range of movements, targeting specific muscle groups effectively, and provide the flexibility to adjust weight easily for progressive overload. Dumbbells also facilitate functional exercises that mimic daily activities, improving both muscle coordination and joint stability.

Advantages of using resistance bands for resistance training.

Resistance bands are a versatile tool for resistance training, offering numerous advantages. They provide a range of resistance levels, accommodating beginners to advanced athletes, and allow for progressive intensity in workouts. Lightweight and portable, they are perfect for home gyms or on-the-go training. Bands facilitate a full range of motion, promoting better joint health and muscle engagement. They also help in refining exercise techniques and increasing muscular endurance and strength, making them an essential component of effective resistance training.

Workout Overview

Equipment needed (a pair of dumbbells and resistance bands set).

Time Required: 20-30 minutes (without warmup)

Level: Beginner with some experience to Advanced

Detailed Workout Plan

Things to remember before you start:

  • Always warm-up

  • Adjust the number of sets/reps to your own fitness level.

  • Choose dumbbells that you can perform the required number of reps with a good technique. Meaning, use a weight that is heavy enough to stimulate muscle growth but not so heavy that it compromises your form.

  • Maintain consistent tension in the resistance band throughout each exercise to fully activate the targeted muscle groups.

5 min. Full Body Warm-Up

1. Superset no 1: x 4

  • Step-up Bench with Dumbbells 

Focus: Lower body and core strengthening

Reps: 20 steps (10 each leg)

  • Pull Apart with Resistance Band

Focus: Upper back and shoulder stabilisation

Reps: 12-15

2. Superset no 2. 

  • Front Squat

Focus: Glutes, quads, and hamstring activation

Reps: 8-12

  • Narrow Grip Pull-Down Kneeling on One Knee

Focus: Strengthen the upper back, particularly the latissimus dorsi, while also engaging the biceps and shoulders.

Reps 10-12 each leg

3. Set no 3 (standard set)

  • Plank

Focus: strengthen the core muscles, which include the abdominals, lower back, and hips.

Sets: 4

Time: 60 sec

Rest: 60 sec between sets. 

How to Perform Each Exercise

  • Step-up Bench with Dumbbells

Setup: Stand facing a bench or raised platform, holding a dumbbell in each hand by your sides.

Keep your feet shoulder-width apart and your back straight.

Execution: Step up onto the bench with your right foot, pressing through the heel to bring your left foot up to meet it, standing fully on the bench.

Step down with the right foot, followed by the left, returning to the starting position.

Repeat the movement, alternating the leading leg with each rep.

Key Points: Ensure the bench is stable and at a height that allows your knee to be at a 90-degree angle when stepped up.

Maintain a controlled movement throughout, avoiding using momentum to lift yourself.

Keep your core engaged and your back straight to support the upper body, especially when lifting the dumbbells.

Focus on the muscle contraction in the legs and glutes as you step up and down.

  • Pull Apart

Setup: Stand tall with your feet shoulder-width apart. Hold the resistance band in front of you at shoulder height, gripping it with both hands, palms facing down. Ensure there is tension on the band with your hands slightly wider than shoulder-width apart.

Execution: Pull the band apart while keeping your arms straight. Move your hands out to the sides. As you reach the end of the movement, squeeze your shoulder blades together. Hold the position for a second, focusing on the contraction in your upper back and rear shoulders. Slowly return to the starting position and maintain control and tension on the band.

Key Points: Throughout the exercise, keep your back straight and core engaged. Avoid shrugging your shoulders or bending your elbows as you pull the band apart. Adjust your grip closer or further apart to modify the resistance and intensity.

  • Front Squat

Setup: Stand on the resistance band with your feet slightly wider than shoulder-width apart." Position the band securely beneath the middle of your feet. Optionally, stand on a slate for improved stability and depth. Drape the band over your neck and across the shoulders, ensuring it lies flat for comfort. Hold the ends of the band at shoulder height, just outside your shoulders, with your elbows pointing forward. This position creates tension in the band, preparing you for the squat.

Execution: Begin by pushing your hips back and lowering into a squat, aiming for depth while keeping your heels (and the slate, if used) firmly on the ground. Keep your chest up and back straight, engaging your core for stability throughout the movement. Drive through your heels to stand up, extending your legs and hips to return to the starting position.

Key Points: Your knees should stay aligned with your toes, avoiding inward caving. Control your descent and ascent, focusing on smooth and steady movements. Adjust the band's tension or switch bands as necessary to match your strength and comfort levels.

  • Narrow Grip Pull-Down Kneeling on One Knee

Setup: Anchor the resistance band above you, such as over a sturdy door or on a high hook. Kneel on the floor with one knee up (in a half-kneeling position) and the other knee on the ground, positioning yourself so that the anchored band is directly overhead. Grasp the band with both hands using a narrow grip (hands closer than shoulder-width apart), palms facing each other.

Execution: Start with your arms extended upwards, holding the band with tension. Pull the band down towards your chest, bending your elbows and squeezing your shoulder blades together as you pull. Slowly extend your arms back to the starting position, maintaining control and keeping the tension on the band.

Key Points: Keep your torso upright and stable throughout the exercise, engaging your core to support your spine. Focus on initiating the movement from your back muscles rather than just using your arms. Ensure a smooth, controlled motion both when pulling down and returning to the starting position.

  • Plank

Setup & Execution: Start in a prone position, resting on your forearms and toes, elbows directly under your shoulders. Engage your core and lift your body to form a straight line from head to heels. Hold this position, keeping your back flat and hips level, without letting them sag or pike up. Maintain the pose for a set duration while breathing steadily.

Feedback and Future Episodes

We hope you find today's full-body resistance band workout both challenging and rewarding.

Your feedback is incredibly valuable to us at Workout51, as it helps us tailor our future workouts to better meet your needs and preferences.

Share your thoughts HEREor please take a moment to respond

to the poll below:

How difficult was today's workout?

  • 0%Too Easy

  • 0%Just Right

  • 0%Too Challenging

Closing Thoughts

Wrapping up, today's episode showcases the power of combining resistance bands with dumbbells for a potent workout experience. This mix enhances strength, flexibility, and endurance efficiently.

Stay motivated, stay strong, and let's continue this journey together, one workout at a time.

Stay strong, stay young, and remember: the best is yet to come.




Links below are affiliate links to the equipment I'm using in today's workout plan, meaning we'll receive a small commission if you buy something.


Weekend Workout Sorted!

Workout Plan delivered to your inbox.

Click below now and start receiving your detailed workout plan for a weekend!

37 views0 comments

Related Posts

See All
bottom of page