20-Minute Full Body Sculpting Supersets

Perform each superset for the prescribed repetitions or time and repeat for 3 rounds

A1: Squat to Reverse Lunges (8-10)

• Stand with feet slightly wider than hip distance apart, engage your core and squat down by shooting your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
• Squat down until your thighs are parallel or lower to the ground and then power through your heels back up to a standing position.
• Step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle to perform a lunge.
• As you stand up, power through your front heel and come to standing.
• Repeat with left leg and then repeat all movements in the pattern of squat, lunge lunge.
• Pro Tip: Hold weights on your shoulders.

A2: Mountain Climbers (0:30)

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time. 
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.

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B1: Walking Plank Rotation (5 each side)

• Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
• Brace your core and lower yourself down to your forearms, one at a time. 
• Rotate and open you body to the right, balancing on your right elbow with it securely stacked below your right shoulder while balancing on the side of your right foot. Stack your left foot behind you for balance and keep your core engaged and hips lifting.
• While in your side plank, perform a hip dip by dropping your hip to the ground and lifting it back up.
• Rotate back around to your elbow plank, walk your hands back up and repeat on the other side. 
• MOD: Perform this movement from your hands and knees.

B2: Jack Touchdowns (0:30)

• Start standing with feet together and arms by your sides.
• Jump your feet out wide as you bring your arms out and above your head.
• As you jump your feet back together, squat down and touch your hands to your outer foot. 
• Power through your heels as you jump your feet back out wide and arms over head for a jumping jack.
• MOD: Take out the jump and simply step your feet out one at a time while bringing your arms over head. 

C1: Split Squat Lunge (8-10 each side)

• Begin in an elevated lunge position with your back foot elevated (on a stair or couch, etc), making sure your knees are in line with your toes. 
• Bend your front knee and drive your body straight down, keeping your weight in the front heel (make sure your knee is not shooting out over your toe).
• Press back to standing by pushing through your front foot and repeat.
• MOD: Do this movement with both your feet on the ground.
• Pro Tip: Hold weights on your shoulders.

C2: Low Shuffle to Front Kick Side Kick (0:30)

• Begin in a squat position on the outside of your mat.
• Low shuffle to the right until you reach the other side of your mat.
• Plant your feet and kick straight forward with your left leg, then out to the side with your right foot.
• Squat back down, shuffle to the other side and repeat – front kick with your right leg and outside kick with your left leg. 
• Repeat back and forth.