Chopped Doubles, Tris and Abs

Equipment: Heavy objects, optional raised surface
Format: reps/time of each move, repeat 3 times per superset.

Super Group 1:

2 Plank Walks with Knees Adducted (0:45)

• Start in a high plank position with shoulders stacked over wrists, core braced, neutral gaze (not up or down) and flat back.
• Focusing on keeping your back flat and reducing pelvic movement, lower your left elbow to the mat, then your right elbow, eventually forming an elbow plank position.
• Place your right palm back on the mat, then your left palm; you are now back in a high plank position.
• Using your core to drive the movement, push your right knee and then your left knee toward your chest.
• Continue this sequence, alternating which side descends and ascends first, continuing to check your braced core, neutral gaze, and flat back throughout the exercise.
• MOD: Do this with your knees on a mat or your hands on an elevated surface.

45 degree biceps curl(8-12)

• Start standing with a weight in your hands, palms facing away from you.
• With your core braced and your shoulders back and down (as if you were leaning against a wall), rotate your forearms outward about 45 degrees and bend your elbows to curl the dumbbells to shoulder height.
• With control, lower the weight to the starting position. Remember to keep your elbows still on your ribcage during the curl.
• Repeat for your maximum number of reps.

Super Group 2:

Cross Cross Side Side (0:45)

• First, stand up straight with your feet hip-distance apart, core braced, and chest straight.
• Place your hands behind your head, open your elbows, twist your torso, use your core to drive your right knee up through it, and tap your left elbow. Remember to keep your chest upright.
• Repeat on the other side.
• Now pull your right knee up, tap your right elbow to perform an oblique crunch, and repeat on the left side.
• Continue to alternately cross your knees to touch the opposite elbow, and press the same knee laterally toward your elbow for the specified amount of time.

Triceps Kickback(8-12)

• First, stand with a heavy object in your left hand.
• Bring your left leg back into a lunge position, turning your hips forward at a 45-degree angle to your body and keeping your back flat and engaged between your shoulders so they don't bend forward. Let the dumbbells hang under your chest and keep your head and neck in a neutral position.
• Pull your left elbow up and back next to your ribcage, then kick your arm directly back, rotating your palm toward the ceiling and contracting your triceps for a triceps kickback.
• Keep your elbows next to your ribcage as you bend your arms, and repeat the lunge back from the hinged position for maximum reps.
• Swap sides and play a number of games.

Super Group 3:

Burpee(0:45)

• Begin standing on top of your mat with your core braced and chest straight.
• Bend your knees, place your hands on the mat, jump your feet back into a high plank position, shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
• Bend your arms and lower your body to the mat, performing a push-up while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
• Keeping your core braced and your back flat, push yourself back to the starting position.
• Jump your feet back to your hands and push through your heels to stand or jump.
• Repeat the allocated time.
• MOD: To reduce impact, cancel the jump and step your feet outwards and inwards.
• Complete push-ups with your knees on a mat, or complete the entire movement with your hands on a raised surface (bench/couch/chair) rather than on a mat.

Skullcrusher(8-12)

• Holding a weight in each hand, begin lying on your back with your knees bent, feet planted on the ground, and your core braced so your lower back is in contact with the mat.
• Stretch your arms overhead, then straighten your arms back to about a 45-degree angle: this is your starting position.
• Bend your elbows to about 90 degrees and lower the weight to or behind your head. As you bend, keep your elbows hugging each other and don't let them flare out to the sides.
• Drive through your triceps, straighten your arms, and repeat for maximum reps.