Upper Body and Core Superset

Equipment: Weighted objects (water bottles, household items, dumbbells), optional elevated surface.

Format: Perform each move for the stated time and repetition, and repeat each superset for 3 rounds.

Supergroup 1

Move 1: Plank toe tap to push up (8-12)

• Start with a high plank with your hands folded under your shoulders and your core engaged.
• Balance on your left hand, bend your left knee, and kick your left foot toward the midline, while reaching out to tap your foot with your right hand.
• Return to the plank position and keep your back flat, lower your chest toward the mat as your elbows come out to the side, then push up back to the starting position.
• Repeat the toe taps on the other leg and push up between each alternating side toe tap to continue the sequence.
• Keep your head and neck neutral and avoid looking up or down.
• MOD: Keep your body elevated on a sofa or footrest.
• look at mine Push-Up Progression Tutorial Tips for building chest and core strength!

Move 2: Jumping Jack Cross Fist (0:30)

• Grab something lighter, pull your elbows closer to your body, and place your fists on your chin. Supporting your core, pull your shoulders back and down as if they were leaning against a wall.
• Just like in a normal jack, jump your feet out from the sides and back.
• As you jump, punch forward with alternating right and left arms. Bring your elbows back to the starting position with each punch.
• MOD: Feel free to do this move without adding resistance. You can put your foot out and in while punching instead of jumping.

Supergroup 2

Move 1: Reverse flight to wide row (8-12)

• Stand with your core tight, chest out, shoulders rolled back, and weights in your hands.
• The hips hinge forward, making a 45-degree angle to our body and engaging between your shoulders so they don’t bend forward. Let your dumbbells hang over your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift your arms to the side. A slight bend in the elbows is natural.
• Return to the starting position and perform large rows by pulling your elbows out and away from your body as you lift the weight.
• Return to the beginning and continue alternating between flies and rows.

Action 2: Jack Press Ups (0:30)

• Begin standing with your feet together and your arms upright at a 90-degree angle, pulling your shoulders back and down as if they were leaning against a wall.
• Jump your feet out and in (like a jumping jack) as you lift your arms up while keeping your body upright.
• Jump your feet back as you bring your arms back to the starting position and repeat. Keep your core supported as you move and keep your feet light.
• MOD: To jump, just extend your feet one at a time while pressing your arms over your head.

Build lean muscle, recover faster, boost your immune system and improve cognitive function rock and restore – My Free Form Essential Amino Acid Powder!

Click here to try it yourself!

Supergroup 3

Move 1: Invert table top to V-sit curl (8-12)

• Grab some weighted objects and start from a seated position on the floor, placing the weights at your sides.
• With your hands at your sides, lift your hips into an inverted tabletop. Squeeze your glutes as you reach the top, and hold that position briefly as you bend your elbows for a short tricep squat.
• Lower your hips and grab the weight, keeping your chest open and your body upright. Get into a V-shaped sitting position with your feet straight and lift off the ground.
• Pull the weights toward your shoulders for a bicep curl.
• Put the weight on your side and put your feet back on the floor. Repeat the entire sequence.
• MOD: When doing bicep curls, land on your feet and bend your knees. Don’t let your triceps sag when you’re on a tabletop.

Move 2: Sealing Jacks (0:30)

• Begin standing with feet together and arms straight at chest level. Support your core.
• As you open your arms, jump your feet out (regular jumping jack).
• Jump your feet back as you bring your arms together in front of your chest. repeat.
• MOD: To make a jump, simply extend one foot at a time while extending your arms out to your sides and together.

Supergroup 4

Move 1: Prisoner squats to knees to drive press (8-12)

• Begin in a kneeling position on the mat, core supported and chest open. Keep weighted objects by your side, making sure your shoulders are back and down, not forward.
• Pull your right knee forward and step onto your right foot. Instead of placing your left foot on the mat, pull your left knee to your chest as you move your left knee forward in preparation to stand. Then place it completely on the mat again and return your knees to a kneeling position.
• Take the next movement forward with your left leg, using it to maintain balance. As you pull your right knee forward, pull it to your chest for a knee crunch. Put your knees back on the mat and continue forward, alternating legs.
• Option: Press your other hand over your head as you pull each knee to your chest.
• MOD: Do this without weights so you can use the side of the chair or the wall for balance.

Move 2: plank jack to pike jump (0:30)

• Start with a high plank with shoulders stacked over hands, core engaged, and back flat.
• Keeping your hips aligned with your head, jump your feet to the sides and back in.
• Using your core, pop your hips up. Your body will bend slightly at the hips.
• Go back to your high board and repeat the jack, then jump.
• MOD: Perform this action with your hands on a high place. You can put your foot outside to remove the jack and make it less impactful. Instead of jumping with your hips lifted, you can bend your knees and simply jump or step your knees in.