Next Day Glute And Hamstring Soreness Exercises And Total Body Super Set Workout Level 3


This workout is for advanced. You need at least 6 months training experience.

If workouts are something new in your life start with the 90 day challenge level 2. After you are done, continue with level 3. After that, you can continue with the weekly programs that I post.

If you want to shape up your body or to burn fat, you can achieve it when you eat less food, just workouts are not enough. Getting fit is more difficult because it usually means that you are not overweight and your wish is to be fitter. But there isn’t thing like shape up. You can’t shape the fat with exercises. When you do exercises you work for the muscles. As a little the fat is, you have to burn it (not all of it ๐Ÿ™‚ ) when you eat less food than you need. In the same time you will work out and you will build small muscles. In the end you will look fit, with no huge muscles, don’t worry ๐Ÿ˜€

If this workout is too challenging for you, try the easier version.

Super set 1 1 โ€“ LEFT leg & BUTT
1. Dumbbell pistol + handstand jump – 10
2. Single leg hip thrust โ€“ 10
3. Side + back raise โ€“ 30+30
4. Side lunge โ€“ 10
5. Hip raise on a chair โ€“ 30
6. Supported single leg squat โ€“ 10

Super set 2 โ€“ Chest, triceps, shoulders and abs
1. Dive bomber โ€“ 10
2. Bicycle crunch โ€“ 10 doubles
3. Raptile push up โ€“ 20
4. Single leg low-high plank โ€“ 10
5. Dumbbells side raise โ€“ 10
6. Rope pull โ€“ 10 doubles
7. Fly โ€“ 10

Super set 3 is like super set 1 – RIGHT leg and RIGHT side of the butt

Super set 4 โ€“ back and biceps
1. Supinated grip row โ€“ 20 each side
2. Pull over โ€“ 20
3. ALT side and up raise โ€“ 20
4. Renegade row LEFT side (with 2 dumbbells or bigger weights) โ€“ 20
5. Torso + leg raise โ€“ 20
6. Renegade row RIGHT side (with 2 dumbbells or bigger weights) โ€“ 20

Which super set challenged you the most?


  1. Katerina Naumova 20 May, 2015 at 09:30 Reply

    Two days after this workout, my legs and but are still sore ๐Ÿ™‚ As I can read from the comments on the blog, a lot of people have problem with pistols. I still can’t get up without using my hands but I’ve came a long way because in the beginning I couldn’t go down either ๐Ÿ™‚ I’ve decided to do 10 bonus pistols every day this week, slowly and focusing on my form. I know it’s not much but I walk a lot lately and I don’t think I’ll have the energy to do more.
    I have a lot of “problematic” exercises like push-ups, hand stand, frog claps, pistols. When I see progress in any of them, they become my favorite (like frog claps since I find out I can do 50 without stopping). The key is to be patient and not give up!
    This workout was very fun, I love workouts with many different exercises. I also love your challenges, after the first one I’ve decided not to eat desserts this week as well.
    Sending you lots of love, have a great week ๐Ÿ™‚

    • Rumi 20 May, 2015 at 09:34 Reply

      You have great plan! Progress takes time. I remember that 20 push ups sounded impossible and now I have such reps in many workouts. My pistol are far from perfect, but I work on them too. Keep going ๐Ÿ™‚

  2. rose marie 22 May, 2015 at 10:44 Reply

    Wow!!!! amazing workout!!! I need to work my pistol squat…I still lift my heel when I go down!!! ๐Ÿ™ I need to improve my strength on this particular exercise which not easy at all. It took me 33 minutes in total. I was sweating like crazy!! I feel energized now!!! I really enjoyed it!!!! Can’t wit to start the challenge on Monday!!!!!
    Have a lovely week end Rumi ๐Ÿ˜‰

  3. Nadia 21 September, 2015 at 16:41 Reply

    Particularly liked the first superset! Superset 2 was the hardest for me, especially the reptile push-ups. Great total body strength workout. 138 cals, HR115/141.

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