Superset workoutsoffer a dynamic, challenging, and time-efficient approach to training.
The first three supersets follow a traditional approach: upper, lower, and full-body supersets.
The final two superset workouts are personal favorites, handy for clients seeking increased flexibility within their routines.
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Dubbed “strength and mobility combos,” these supersets pair upper or lower-body exercises with complementary mobility drills.
For example, if a lower-body exercise is incorporated, it will be paired with an upper-body mobility movement.
This dual focus enhances strength and mobility, offering a well-rounded training approach.
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Continue reading for the five best superset workouts for mobility as you age.
And when you’re done, don’t miss out onBodyweight Exercises vs.
Lifting Weights: Which Is More Effective for Building Muscle?
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I favor using upper-body supersets that mimic the same plane of movement.
Complete three to five rounds of the superset.
Tall-kneeling Dumbbell Shoulder Press
Dumbbell shoulder presses are great for developing size and strength in your shoulders and triceps.
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Tossing in the tall-kneeling position takes this exercise to another level.
Working from this stance stimulates your core muscles to stabilize your hips and torso while improving upper-back mobility.
Kneel on a padded surface with your knees hip-width apart.
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Engage your core for stability, maintain a neutral spine, and keep your shoulders down and back.
Press the dumbbells overhead by extending your arms upward, directly above the shoulders.
Lower the dumbbells with control to the starting position, maintaining a slight bend in the elbows.
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Complete eight to 12 reps, then transition directly into the lat pulldowns.
Switch to a single-arm tall-kneeling dumbbell shoulder press if the two-dumbbell option is challenging.
Vary your handle positions and grip styles to target different muscle areas.
Securely sit down, and place your knees underneath the pad, if available.
Perform eight to 12 reps with 90 seconds of rest between supersets.
Emphasize a slow and controlled return of the weight stack to stretch and lengthen the lat muscles.
Both single-leg RDLS and lateral lunges focus on the benefits of unilateral training.
After tackling this superset, your lower-body strength and hip health will thank you.
With each rep, you’ll feel a deep stretch in your hamstrings, aiding mobility.
Maintain a neutral spine and engage your core for stability.
Pause when your torso is parallel to the ground, feeling the stretch in your hamstring.
Drive through your heel to return to the starting position, squeezing your glutes at the top.
Complete six to 12 reps per side, then transition directly into the alternating lateral lunges.
Start by standing tall with your feet hip-width apart.
Step to the right, bending the right knee while keeping the left leg straight.
Keep the chest up as you lower into a lateral squat.
Push off the right foot to return to the starting position, then repeat on the left side.
Perform six to 12 reps per side with 90 seconds of rest between supersets.
These movements help you boost strength, torch calories, and develop lean muscle mass.
Plus, they offer dynamic positions that enhance mobility through active movement.
Rack a barbell at shoulder level (front rack position), positioning your feet shoulder-width apart.
Descend into a squat while maintaining a straight back and engaged core.
As you rise from the squat, press the barbell overhead, straightening your arms.
Lower the barbell back to shoulder height as you descend into the next squat repetition.
Ensure smooth, controlled transitions throughout.
Complete eight to 15 reps, then transition directly into dumbbell renegade rows.
Start in a plank position with your hands under your shoulders, gripping dumbbells.
Alternate sides, maintaining stability and squeezing your core.
double-check to use non-rounded dumbbells for a stable surface.
Complete 12 to 15 reps per side with 90 seconds of rest between supersets.
It’s a fun twist for your workouts.
What makes them particularly appealing is their versatility.
Stand with your feet hip-width apart.
Step straight back with your right foot until the ball of your foot reaches the floor.
Next, bend both knees to lower into a lunge until the right knee is slightly above the ground.
Push through your front foot to return to the starting position, then repeat on the left side.
Complete eight to 12 reps per side, then transition directly into yoga pushups.
Lower your back knee for three seconds to improve the mobility of reverse lunges.
Combining elements of a traditional pushup with a bodyweight variation of a press, they offer a comprehensive workout.
Start in a pushup position with your legs straight and slightly wider than usual.
Simultaneously elevate your hips toward the ceiling.
Perform five to eight reps with 90 seconds of rest between supersets.
This routine is just like superset #4, with a little variation.
For this superset, you’ll pair an upper-body strength exercise with a lower-body mobility movement.
Dumbbell pushups engage the core, amplify abdominal strength, and enhance wrist stability.
Assume a traditional pushup position while gripping dumbbells shoulder-width apart.
Maintain a straight line from your head to your heels, and control your movements throughout.
Perform eight to 15 reps, then directly transition into the Samson stretch.
Utilize a controlled lowering to enhance the stretch of your chest and shoulders.
Side note: Ensure you use dumbbells with flat surfaces and avoid rounded ones when performing this exercise.
By targeting multiple muscle groups, the Samson stretch addresses common areas of tightness and discomfort.
Perform rounds of 30 to 45-second holds with 60 seconds of rest between rounds.
