Full Body Supersets

Equipment: Weighted objects (water bottles, dumbbells, household objects etc).

Format: Perform each movement for the prescribed time/repetitions and repeat for 3 rounds. Rest as needed.

Superset 1:

Squat Thrust (0:30-0:45)

• Stand tall with your feet slightly wider than hip distance apart, core engaged.
• Bend your knees and plant your hands just below shoulders. 
• Step or jump your feet back to a tall plank, keeping your core tight and back flat, gaze about 6 inches in front of you for a neutral spine.
• Jump or step your feet back to your hands, loading your weight in your heels and use your momentum to power up into a jump
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can also take the impact out entirely by stepping back and forth rather than jumping, and coming up to a body squat rather than a jump.

Biceps Curls (8-12)

• Holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged. 
• Keeping the upper arms stationary, perform a bicep curl with both arms by curling the weight up to your shoulder while contracting your biceps (palms facing you). 
• Reverse the movement to return to your starting position and repeat. 

Superset 2:

Hopovers (0:30-0:45)

• Begin in a tall plank position with your hands on an elevated surface like a chair, bench or ottoman.
• Using your core, lift your hips up to the ceiling and jump your feet up and over to the other side as if you were hoping over a bench. 
• Hop back and forth from right to left, initiating through your core and landing lightly on each side.
• MOD: From a seated position (on the floor or edge of a couch) with your knees bent, hands placed behind you and chest up tall, draw a circle with your knees from right to left to mimic the core movement of the hopovers.

Alternating Reverse Lunges with Flexed Lateral Raise (8-12 each side)

• Begin in a standing position with your core engaged, chest upright, weights in your hands, and arms beside you, bent in a 90 degree angle.
• Step your right foot back behind you and begin bending your back knee until your back knee nearly touches the ground in a 90 degree angle.
• As you descend, perform a bent arm lateral raise by raising your elbows up toward the ceiling keeping your wrists and elbows in line. Keep your shoulder blades pulled down and back throughout the lateral raise.
• Return your arms to the starting position and as you stand up, power through your front heel and come to standing.
• Repeat with the left leg and alternate back and forth. 

Superset 3:

Skaters (Sliders) (0:30-0:45) 

• Begin in a standing position with your core engaged and chest upright.
• Perform a curtsy lunge by stepping your right foot back behind you and over to the left as your left knee bends behind you and reach your hand down to touch the ground. 
• Power off your front heel and as you come back up to standing, step or hop laterally to the right side of your mat to perform a curtsy lunge with your left leg and repeat. 
• MOD: Take the hop out and do alternating reverse lunges.

Single Leg Hip Thrusters (8-12 each side)

• Position your back on an elevated surface (couch or chair). The edge of the surface should be at the base of your shoulder blades. Bend your knees and have them at 90 degrees.
• Straighten your right leg to be parallel to your left. (Optionally, you can add a weight to your left hip crease). 
• Drop your hips down toward the floor and then press back up by driving through your left heel to lift your hips to the ceiling, squeezing your glutes and keeping a tight core.
• Drop your hips back down toward the floor with control and repeat. Perform all reps on one side before switching.  
• MOD: Perform this on the ground rather than an elevated surface or do this with both feet down rather than single leg.