Total Body Super Shred

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

SUPERSET 1

Jump Rope (0:30-0:45) 

• Begin in a standing position with bent elbows and hold your jump rope in your hands with the rope behind you. (If you don’t have a jump rope, hold your hands at a 90 degree angle from your elbows as if you did.)
• Bend your knees and power off the balls of your feet while you loop the jump rope around your body and underneath your feet in a circular motion.
• As you land and jump, do so from the balls of your feet and in a relaxed position without tensing your shoulders or arms. 
• MOD: Rather than jumping up and down, do a fast step touch, step touch in and out. Alternatively do calf raises in place – recommended to hold the wall or a chair back for balance.

Liberty Lunges (8-10 each side)

• Begin in a standing position with your core engaged and chest up tall.
• Bring your weighted objects up to your shoulders or keep them down and allow them to rest on either side of your bent shin as you step laterally.
• Step out to the right in a wide stance, bending the right knee as you shoot your hips back into a lateral lunge position. Keep your front knee in line with your toe and keep your weight back in your heel and hips. Keep your chest up. If you’re holding weighted objects and you find the form too challenging, do this bodyweight style first to develop the posterior chain strength to support you and add additional resistance once you’re able to stabilize with no weight. 
• Power through your right heel to come back to standing and repeat on the left side. 
• MOD: Place a chair in front of you and use the back for balance. Do not use weighted objects. Instead work on your form in sending your hips back and keeping your weight back in your heels and not over your knees.

Mountain Climbers (0:30-0:45)

• 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.

Side Step Outs (10-15 each side)

• Begin in a standing position, with a mini band around your thighs and your core engaged.
• Step out to the right and then bring your left leg to meet your right leg and repeat. 
• Take a few steps one direction and then switch directions and repeat. 
• MOD/ALT: Using sliders (on hardwood floors or concrete etc cloth or socks work well; on carpet cardboard squares or frisbees work well) and slide side to side.

Back Step Outs (10-15 each side)

• Begin in a standing position, with a mini band around your thighs and your core engaged.
• Step back with your right foot and then bring your left leg to meet your right leg and repeat on the other leg. 
• Step out and back to a 45 degree angle to engage more outer glutes.
• MOD/ALT: Using sliders (on hardwood floors or concrete etc cloth or socks work well; on carpet cardboard squares or frisbees work well) and slide back.

SUPERSET 2

3 Way Push Ups (3-5)

• Begin in a tall plank position with your hands flat against the ground directly under your shoulders and extend your legs out behind you so you’re on your toes (or knees for modification) – see push up progression tutorial here.
• Perform a push-up by lowering yourself to meet the ground, back flat, core engaged, and spine neutral.
• Keeping your core engaged the whole time and your neck in neutral alignment, push back up to your tall plank position.
• Wide Push Up: Step your right hand out, perform a wide push up and come back to your tall plank. 
• Dolphin Push Up: Shoot your hips up to the sky into a down dog position and bend your elbows. Keep your head in line with your arms as you come down into the dolphin push up. Push back into your plank position and repeat.
• MOD: Place hands on an elevated surface (chair, couch) and perform all push ups. Or perform these kneeling. 

Bicycles on Swiss Ball (8-12)

• Lie on a Swiss Ball with your lower back curvature pressed against the ball in full extension. Your feet should be bent at the knee and pressed firmly against the floor. Arms resting on the back of your head (not pulling on it).
• Contract your abdominals by bringing your chest forward and rotating at the torso to bring your right elbow to your left knee.
• Come back out to lay back on the ball and repeat with your left elbow to right knee.
• MOD: Perform this movement on the floor as shown, maintaining contact with your lower back and the mat throughout.

Squat Thrusts (8-12)

• 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 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.  Load 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.

Triceps Row to Kickback (8-12)

• Stand tall, and hold weighted objects at your side. Engage your core and gently bring your shoulders slightly back and down to counterbalance any pulling forward on your shoulders the extra weight may instigate. Hinge forward to 45 degrees.
• Keeping your elbows close to your ribcage, engage between your shoulder blades to pull your elbows up to your side into a row.
• Once you’re in your row position, extend the weights out behind you allowing your palms to rotate up toward the ceiling. With control, lower the weight down again to the starting position and repeat.
• MOD: do this with no weight at all.