Full Body Sculpting Supersets

Equipment: Weighted Object (water bottles, household objects, dumbbells), Elevated Surface.
Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds.

Superset 1:

Move 1: Jab Cross Jab Knee (1:00)

• Come into a fighter stance with your fists at your chin and staying light on your feet.
• Punch your left arm to the left for a Jab, punch your right arm across your body to the left for the Cross, and then do one more Jab with your left. 
• As you come back to center, drive your right knee up to your chest, crunching your torso. 
• Repeat on the side and alternate back and forth for the prescribed time.
• Optional: Hold light weighted objects in your hands to add resistance to this move. 

Move 2: Skull Crushers (10) Leg or Knee Raises (10)

• Start lying on the ground with a weight in each hand, straight over your chest, and your legs bent at 90 degrees over hips, calves parallel to the floor.
• Bend your elbows to lower the weights toward the top of your head to end right next to your ears while the upper arm remains perpendicular to the body.
• Return to your starting position and repeat. (Try not to lock out your elbows at the starting position; instead, stop just shy of locked position to maintain tension in your muscle.)
• After completing all your reps, drop the weights and return to your starting position on the ground. 
• Straighten your legs and engage your blueberry spine by gently pressing your lower back into the floor. 
• Brace your core and slowly lower your legs toward to floor, maintaining blueberry spine and then pull your legs back up. 
• Keep your hips on the floor the entire time so you’re not rocking your hips up.
• MOD: Keep your legs bent as you lift your legs. 

BONUS ADD IN: Surfer Pop Ups (0:30)

• Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
• Jump your feet in toward your chest and over to the right side, landing in a deep squat with feet turned out. Pop up to do a jump squat and then plant your hands on the floor and jump back into a tall plank.
• On the next rep, jump your feet in toward your chest and to the left side and repeat.
• MOD: Perform this move from an elevated surface or step your feet in one at a time to the side and stand up in a body squat instead of jumping. 

For wholesome supplements to support your active lifestyle, check out the Whole Betty by Betty Rocker collection!

Superset 2:

Move 1: Crescent Kick, Knee Drive, Cross Punch (0:45 each side)

• Come into a fighter stance with your fists at your chin and staying light on your feet.
• With your left leg, kick up and across your body, imagining that you’re drawing a crescent with your foot (as high as you’re comfortable with).
• As you come back to center, drive your right knee up to your chest, crunching your torso. 
• Next, punch straight across your body with your left arm and then your right arm, pivoting the back right foot slightly to give you plenty of core support as you punch. Rest your hands in soft fists up by your face as you prepare for the kicks.
• Repeat all repetitions on the same side and then switch.
• MOD: Keep your knee bent and draw the crescent with your knee. This is a great way to see how tight your hips are, and if one is tighter than the other.
• Optional: Hold light weighted objects in your hands to add resistance to this move. 

Move 2: Prisoner Squat to Alternating Side Knee Crunch (0:45)

• Begin in a kneeling position on your mat with your hands behind your head and chest up tall.
• Step your right foot up to come to standing and as you step your left foot up, drive your knee up and to the side toward your left elbow for a side crunch.
• Come back down to a kneeling position and repeat on the other side.
• MOD: Hold on to an object to assist you in getting up and down.

Move 3: Superwoman Lift to Rollover with Alternating V Up (0:45)

• Lie on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• Gently lower yourself down and roll to the right to end on your back with your arms and legs extended.
• Engage your core by gently pressing your lower back into the mat. 
• Using your abs, lift your left leg and chest off the mat to meet in the middle, ending in a v sit position.
• Slowly lower yourself back to a lying position and repeat with the right leg.
• Roll back to your stomach and repeat your superwoman lift and then roll to the left to repeat to alternating v ups.