Upper Body and Core Supersets

Equipment: Weighted Objects (water bottles, household objects, dumbbells), Optional Elevated Surface.

Format: Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds.

Superset 1

Move 1: Plank Toe Taps to Push Up (8-12)

• Start in a tall plank position with your hands stacked below your shoulders and your core engaged.
• Maintaining balance with your left hand, bend your left knee and kick your left foot in towards your midline as you reach to tap your foot with your right hand.
• Return to plank position and maintaining a flat back, lower your chest toward the mat as your elbows come out to the side, and push back up to the starting position.
• Repeat the toe tap on the opposite leg, and continue the sequence with a push up between each alternating side toe tap.
• Keep your head and neck neutral and avoid looking up or down.
• MOD: Keep your body elevated on the side of your couch or an ottoman.
• Check out my Push-up Progression Tutorial for tips on building up your chest and core strength!

Move 2: Jumping Jack to Cross Punch (0:30)

• Grab some light weighted objects and draw your elbows in close to your body, bringing your fists up by your chin. Brace your core, and draw your shoulders back and down as if they were up against a wall.
• Jump your feet out to the sides and back in as you would in a regular jumping jack.
• As you jump, alternate punching forward with your right, then left arm. Bring your elbow back to the start position with each punch.
• MOD: Feel free to do this move with no added resistance. You can step your feet out and in while punching rather than jumping.

Superset 2

Move 1: Reverse Flyes to Wide Row (8-12)

• Stand with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Hinge forward at the hips to be at a 45 degree angle with our body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side. It’s natural to have a slight bend in the elbows.
• Return to the start position and perform a wide row by drawing your elbows out and away from your body as you lift the weights up.
• Return to the start and continue alternating between the flyes and the rows.

Move 2: Jack Press Ups (0:30)

• Start standing with feet together and your arms upright at a 90 degree angle, drawing your shoulders back and down as if they were up against a wall.
• Jump your feet out and in (just like a jumping jack) as you press your arms up while keeping your body upright.
• Jump your feet back together as you bring your arms back down to your starting position and repeat. Keep your core braced as you move, and stay light on your feet.
• MOD: Take out the jump and simply step your feet out one at a time while pressing your arms overhead.

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Superset 3

Move 1: Reverse Tabletop to V Sit Curl (8-12)

• Grab some weighted objects and begin in a seated position on the floor with the weights by your sides.
• Brace your hands at your sides, and lift your hips coming into a reverse tabletop. Squeeze your glutes as you come to the top, and hold the position briefly as you bend your elbows to perform a short tricep dip.
• Lower your hips back down and grab the weights, keeping your chest open and body upright. Come into a V-sit, lifting your feet off the floor with straight legs.
• Draw the weights up toward your shoulders, performing a biceps curl.
• Replace the weights by your side and place your feet back on the floor. Repeat the entire sequence.
• MOD: When performing the biceps curl, keep your feet on the floor with your knees bent. When in tabletop, leave out the triceps dip.

Move 2: Seal Jacks (0:30)

• Start standing with your feet together and arms extended straight out at chest level. Brace your core.
• Jump your feet out wide (regular jumping jack) as you open your arms out wide.
• Jump your feet back in as you draw your arms together in front of your chest. Repeat.
• MOD: Take out the jump and simply step your feet out one at a time while bringing your arms out to your sides and together.

Superset 4

Move 1: Prisoner Squat to Knee Drive Press (8-12)

• Begin in a kneeling position on your mat with your core braced and chest open. Hold your weighted objects at your side, making sure your shoulders are back and down, and not rotated forward.
• Draw your right knee forward, stepping onto your right foot. As you bring your left knee forward preparing to stand on it, rather than placing the left foot down on the mat draw your left knee up to your chest. Then place it all the way down on the mat again, coming back into a kneeling position on both knees.
• Step forward in your next rep with the left leg, using it to balance on. As you draw the right knee forward, draw it up to your chest for a knee crunch. Bring the knee back down to the mat, and continue forward, alternating legs.
• OPTION: As you draw each knee up to your chest, press the opposite hand up overhead.
• MOD: Perform this without weighted objects so you can use the side of a chair or the wall to hold onto for balance. 

Move 2: Plank Jack to Pike Jump (0:30)

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips in line with your head, jump jack your feet out to the sides and back in.
• Using your core, pop your hips up. Your body will bend slightly at the hips.
• Return to your tall plank and repeat the jack and then the jump.
• MOD: Perform this move with your hands on an elevated surface. You can step-touch your feet out to remove the jack and make it more low impact. You can bend your knees and simply jump or step your knees in rather than jumping up with your hips lifting.