15 Minute Full Body Supersets

Equipment:

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

A1: Reverse Lunge with Core Rotations (8-10 each side)

• Start with your feet hip-width apart, core engaged
• Step your right foot back behind you, begin bending your back knee until your back knee nearly touches the ground in a 90 degree angle.
• Slowly rotate your torso toward the left to add in bonus core. 
• Step your right foot back to standing and repeat with your left leg and rotating to the right.
• Pro Tip: Hold weights in your hands or on your shoulders for added resistance.
  

A2: Squat Thrust Hammer Curl to Press (8-10)

• Start in a standing position with your feet wider than hip distance apart and holding dumbbells in your hands.
• Bend your knees to squat down and place the dumbbells on the floor next to your feet. 
• Jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
• Jump or step your feet back in toward your feet, grip your dumbbells and return to standing (squat thrust).
• Once standing, perform a bicep curl to overhead press a the top of the movement.
• MOD: Place hand on an elevated surface and perform just the squat thrust portion of this movement.  

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B1: Push Ups (8-10)

• Place 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).
• 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 and repeat. 
• Check out my Push-up Progression Tutorial for tips on perfecting form and building strength! 
• MOD: Place hands on an elevated surface (chair, couch) and perform an incline pushup. 

B2: Reverse Fly to Straight Arm Kickback (8-10)

• Stand with your core engaged, chest up, shoulders rolled back, and dumbbells in hand. 
• Hinge forward at the waist to be at 45 degrees, and engage between your shoulders, so they’re not rounding forward, allowing your dumbbells to hang beneath your chest and keeping your gaze neutral.
• Lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. 
• Bring arms back down and bring arms straight back behind you for a straight arm kickback.
• Repeat the fly and kickback for the prescribed repetitions. 

C1: Squat Walkout to Front Raise (8-10)

• Start in a standing position with your feet wider than hip distance apart and holding dumbbells in your hands.
• Bend your knees to squat down (keeping the weight in your heels) and place the dumbbells on the floor next to your feet.
• Walk your hands out in front of you to end in a tall plank position. 
• Walk your hand back in toward your feet, pick up the dumbbells and as you come to standing, raise the dumbbells straight up in front of you to perform a front raise.

C2: Deadlift to High Pull Row (8-10)

• Start in a standing position with your feet wider than hip distance apart and holding dumbbells in your hands.
• Keeping your core engaged, hinge at the hips, shooting your booty back and bringing the dumbbells in front of you straight down towards the floor. 
• Power through your heels and firing through your glutes, come to standing and squeeze your glutes at the top. 
• As you come to standing, lift your dumbbells straight up to the collarbone with your elbow leading the movement for a high pull. 
• Bring arms back down and repeat the deadlift to high pull row.