Love Your Body Strength and Cardio Supersets

Perform each superset for 2 rounds for the prescribed amount of reps and time. Rest as needed.

A1: Squat to Overhead Press 10

• Bring your weighted objects to your shoulders, feet hip-width distance apart. Feet are hip-width distance apart, chest up and open, core engaged.
• Sit your booty back, weight in your heels. Engage your core as you come back to standing, squeeze your booty at the top and press your arms overhead.
• Bonus Move: Add a mini resistance band if you have one.

A2: Jack Punch (0:30)

• Start out in a strong stance, feet are hip-width distance apart and start jacking your feet in and out.
• As you are jacking your feet in and out add in a punch alternating between the left and right arm.
• Mod: Take the jack out and do step outs from side to side.

B1: 2 Bear Crawls + Tricep Dips 12

• Come down to your mat and grab some light dumbbells (if you are using them), grab ahold of them coming into a tabletop position being sure your wrists are aligned.
• From the tabletop position lift your knees off the ground about 2 inches into a bear crawl position. Holding your dumbbells do a row on each side then dip down with your arms. Being sure to keep your core engaged and shoulders stacked just above your wrists.
• Mod: Drop down to both knees or one knee.

B2: Split Squat Jumps (0:30)

• Position yourself in a forward lunge, with your knees lined up with your toes, chest up, core engaged.
• Jump into the air, landing in a forward lunge with the opposite leg leading. Land lightly, and use your arms to propel you.
• Mod: You can take the jump out if you need to modify this, and do alternating forward lunges. Always feel free to hold onto the wall or a chair back to stabilize you in these single leg moves!

C1: Sumo Deadlift to High Pull Row 12

• Start in a sumo squat position with feet wider than hip distance and toes turned out at an angle.
• Squat down with your hands reaching in the center between your feet. Keep your core engaged and chest up.
• Come back up while pulling your elbows up and out (fists should end up just below your chin) in a high row.
• Bonus: Add a mini resistance band!

C2: Alternating Crescent Kicks (0:30)

• Come into a fighter stance with your left foot slightly in front of your right, and get light on your feet. Go ahead and bounce around a few times, bringing your hands up by your face.
• Your kick will come from your back leg, and you’ll want to imagine you’re going to draw a crescent with foot during the kick. So it arcs up (as high as you’re comfortable with) and across in front of your body. Land back in your stance and bounce a couple times to reset and do it again. Alternate between legs.
• You can kick low, or turn it into a knee kick. This is a great way to see how tight your hips are, and if one is tighter than the other. The hip joint is generally not super flexible, and this is a very good move to remind it how much it can move. Follow this up with some pigeon stretches to open up your hip if you feel tight or have a hard time kicking up.