Upper body and core shaping super group

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

Form: Perform each action in accordance with the prescribed time and repeat, and repeat 3 rounds.

Super Group 1

Action 1: Jack push-ups (BW) (0:45)

• Begin to stand with your feet together, with your arms upright at a 90-degree angle, and pull your shoulders back and down.
• Straighten your arms up while keeping your back active.
• When you return your arms to the starting position and repeat, bring your feet together again. Really focus on keeping the shoulder blades pulled back throughout the movement.
• MOD: Stop jumping, just take a step forward with your feet and raise your arms above your head at the same time.

Action 2: Bend rowing (10) to triceps recoil (10)

• Start to stand, tighten your core, straighten your chest, roll your shoulders back, and hold heavy objects in your hands.
• The waist hinges forward at 45 degrees and joins between your shoulders so that they don’t bend forward, let your dumbbells hang under your chest and keep your eyes neutral.
• Pull the weight to your sides, keep your elbows close to your body and squeeze your back muscles, just like pinching the bottom of your shoulder blades together.
• Repeat this action 10 times. In the last row, perform triceps rebound by kicking the arm back and contracting the triceps 10 times.

Action 3: 2-way push-ups (8-12)

• Starting from a high plank, place your hands under your shoulders, tighten your core.
• Bend your elbows and press yourself against the cushion, keeping your shoulders away from your ears, and your elbows bounce back. Keep your gaze about 6 inches in front of you instead of looking up or down to keep your spine neutral.
• Keep the core tightened, shoulders away from the ears, push up hard, away from the floor or raised surface, and return to the starting position.
• Reach out one hand, put your arm in a broad position, and repeat this push-up.
• Repeat your routine for the assigned representative to wide push back to back.
• MOD: Put your hands on the side of the sofa or other elevated surface for push-ups.
• Or, keep on the mat, but kneel or knee down.
• Look at mine Push-up progress tutorial Tips for perfecting form and building strength!
  

Super Group 2

Step 1: Renegade Row to climbers (0:45)

• Starting from the high plank position, the core is joined, the back is flat, the shoulders are stacked on the hands, and the heavy objects are held.
• Keep your hips at a right angle to the ground and engage your core. Use your right arm to row by straightening your elbows back along your body and squeezing the bottom of your shoulder blades.
• Slowly put your right arm back on the ground and repeat with your left arm.
• Go back to the center, extend your knees into your chest, then pull each knee inward as far as you can, then exit, one at a time.
• Repeat rowing and climbers within the specified time.
• MOD: Perform this movement on a raised surface by placing your hand on the edge of the sofa or table, removing the weight from the kneeling position or completely.

Action 2: Raise laterally (10) Push (10)

• Stand with your core tightened, chest tall, shoulders rolled back, holding heavy objects with both hands.
• Keep your chest down and keep your core engaged, raise your arms to the side, keep your elbows slightly bent, and guide with your shoulders and elbows instead of your wrists.
• Slowly put the weight back on your sides and repeat 10 times.
• Next, put the weight in front of the shoulders, pull the shoulders back and down, and tighten the core.
• Bend your knees slightly and push up with your legs while lifting the weight up above your head vigorously.
• Slowly bring them back to your starting position and repeat 10 times.

Action 3: Biceps curl changes (5-5-2)

• Start to stand, tighten your core, straighten your chest, roll your shoulders back, and hold heavy objects in your hands.
• Place one arm at a 90-degree angle so that your biceps will remain in the midway position of the biceps curl.
• With the other arm, keep your upper arm still, and perform a biceps curl with both arms by bending the weight up to your shoulders, palms facing you.
• Perform 5 curls and then swap arms.

Terminator

Step 1: Climber (0:20)

• Starting from the high plank position, place your shoulders on top of your hands, your core tightened, and your back flat.
• Keeping your hips down, stretch your knees into your chest, then pull each knee inward as much as possible, then withdraw, one at a time.
• MOD: Perform this movement on a raised surface by placing your hand on the edge of the sofa or table.

Action 2: Walk the plank (0:20)

• Starting from the low plank, the core is tightened and the shoulders are stacked above the elbows.
• Support your core and lift yourself up to your hands, one arm at a time.
• One at a time, down to the elbow, up to the hand, and repeat.
• MOD: Perform this movement from an elevated surface.

Action 3: Push-ups (0:20)

• Starting from a high plank, place your hands under your shoulders, tighten your core.
• Bend your elbows and press yourself against the cushion, keeping your shoulders away from your ears, and your elbows bounce back. Keep your gaze about 6 inches in front of you, rather than looking up or down, to keep your spine neutral.
• Keep the core tightened, shoulders away from the ears, push up hard, away from the floor or raised surface, and return to the starting position.
• MOD: Put your hands on the side of the sofa or other elevated surface for push-ups. Or, keep on the mat, but kneel or knee down.
• Look at mine Push-up progress tutorial Tips for perfecting form and building strength!