Superset Workout Routine For Strength And Cardio
Justine Antoine’s training routine fuses strength and cardio with precise supersets for u!
Srijita De is a sports, makeup and fashion enthusiast with passion for providing readers with latest updates in the field. Armed with a postgraduate degree in English and Literature from the University of Calcutta, she has honed her writing skills and developed an in-depth understanding of the beauty and fashion world at Stylecraze, and sports at Cricketsweep.
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Fitness enthusiasts looking for a balanced mix of strength and cardio training now have a new routine to save for later, courtesy of renowned fitness influencer Justine Antoine. With a regimen that targets multiple muscle groups and incorporates both endurance and explosive power moves, this workout is set to elevate your training session.
Warmup
Before diving into the main supersets, the routine kicks off with a dynamic warmup. The initial movements include leg extension to squat, open the gate (5 each side), forward leg swing (10 each side), a high-rep squat (20), and reverse lunges (15 each leg), followed by shoulder rotations for one minute. This preparation not only primes the muscles for the intensity ahead but also jumps the heart rate into a cardio stimulus mode.
After the warmup, Justine emphasizes the importance of setting a controlled pace to transition into the challenging segments of the workout. She highlights how combining movement patterns can work overlapping muscle groups while also testing cardiovascular endurance.
Superset 1
The first superset is designed to enhance both the lower body and upper body simultaneously. It includes:
• Dumbbells reverse lunge – 8 reps per leg
• Push-up combined with a double tap – 8 reps
These exercises are structured in a 4-round circuit with a one-minute rest after each round. The sequential fast-paced repetitions serve dual purposes: developing leg stability and upper body strength, all while keeping the heart rate elevated.
The routine’s creativity lies in its ability to blend movements normally done in isolation. By pairing lunges with push-ups, the workout challenges coordination and builds core stability. The prescribed one-minute break between rounds ensures that while intensity is maintained, recovery is adequately factored in.
Superset 2
Moving to the second superset, the training transitions focus to the posterior chain and the arms. This segment includes:
• Hip thrust (using a machine, dumbbell, barbell, or any alternative equipment) – 12 reps
• Bicep curl into row – 10 reps
Again, the format is for 4 rounds with one-minute rest after each round. This combination not only reinforces glute strength but also targets the upper back and arms, promoting balanced muscular development.
What makes these supersets particularly effective is the emphasis on multi-functional movements. The hip thrust builds foundational power for the lower body, while the bicep curl into row synergizes arm strength with back stability. Justine’s method encourages athletes to think beyond traditional gym routines, aligning with modern training trends shared by fitness icons on social media.
Back Hyper Extension
To further strengthen the back muscles, the routine incorporates back hyper extensions using a machine. The recommendation is to complete 3 sets of 14 repetitions. It’s noted that this exercise can be adjusted depending on available equipment, as Justine mentioned doing 8 reps with added weight and 6 reps without. This flexibility allows practitioners at different strength levels to benefit from the movement.
Abs Vertical Knee Tuck
Focusing on core strength, the final exercise in this routine is the abs vertical knee tuck. If one does not have access to the machine, an alternative is advised—performing a two-minute plank or a traditional abs workout on the ground. The suggested protocol is 3 sets of as many reps as possible. This exercise is instrumental not only for building core strength but also for improving overall stability and posture.
This workout routine is proof of Justine Antoine’s innovative approach to training. She effectively combines a sequence of strength-based and cardio-enhancing exercises, making it a versatile routine that caters to athletes and fitness lovers alike. The careful structuring of warmup, supersets, and core-centric components ensures that the workout is well-rounded, addressing both muscle endurance and explosive power.
Beyond the workout details, Justine has shared snippets of her journey on her Instagram profile, where earlier posts reveal her evolving style and training ethos. One notable post from her archives captures her early days with Gymshark—back when fitness was just a fun routine that evolved into a passionate career. The progression from casual wear to a dedicated athlete underscores the importance of consistency and innovation in training.
By integrating supersets that demand minimal rest between sets, this routine not only challenges the muscular system but also boosts cardiovascular performance. Athletes who incorporate this regimen can expect improved muscle tone, enhanced endurance, and better metabolic conditioning. The focus on functional movements also ensures that everyday activities benefit from increased strength and stability.
Ultimately, this routine serves as an excellent blueprint for a comprehensive at-home or gym workout session. Justine’s methodical yet accessible approach invites individuals to push past traditional boundaries, making the case for structured and varied workouts. Fitness professionals and enthusiasts looking to elevate their game find in this routine a resource that is both easy to follow and challenging enough to deliver results.
By saving this routine and incorporating it into consistent practice, you can work on both your strength and your cardio stamina. This blend of supersets and targeted exercises is not just effective—it’s a testament to the evolving landscape of fitness training in today’s digital era.
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