Whole body supergroup

Equipment: heavy objects (water bottles, dumbbells, household items), elevated surfaces
Form: Perform each action in accordance with the prescribed time and repeat, and repeat each super group for 3 rounds.

Super Group 1

Action 1: Front flat lift, deep squat and side flat lift (8-12)

• Begin to stand, keeping your feet away from your hips, hold the weight-bearing object with your hands, hang your arms vertically in front of you, shoulders back and down to balance the weight that pulls you forward.
• Put your hips back behind you, pull your belly button inward and up to engage your core, keep your chest tall (don’t bend forward), and keep your heels and knees in line with your toes.
• When squatting, lift the weight directly to the front of the body for forward lift, and finally the palms face the ground.
• When you resume standing, squeeze your hips with your heels, and then slowly control your arms back to their original positions.
• After standing, raise your arms to the side, keep your elbows slightly bent, and guide with your shoulders and elbows instead of your wrists.
• Go back to the center and repeat.
• MOD: Squat on a chair to help remind you to stay in good shape when squatting so that you don’t load all the weight forward or bend at the waist).

Action 2: Cross jump squat (0:30)

• Stand with your feet slightly wider than the hip distance, tighten the core, and eject the hips back, as if sitting on a chair-keeping the weight of your heels and chest upward.
• Pass through your heels and back chains forcefully, jump up explosively, lightly land on the soles of your feet, and resume standing.
• Raise the right knee and cross the midline, rotate the torso while touching the knee with the left elbow; repeat on the other leg, then return to the squat and repeat.
• MOD: Squat on the chair to help remind you to stay in good shape when squatting so that you don’t load all the weight forward or bend at the waist.

Super Group 2

Action 1: Sit-ups (8-12)

• Lie on your back with your knees bent, your feet on the ground, and your lower back gently press into the cushion.
• Sit up with your abdomen, and cross your body with your arms one at a time.
• Lower yourself in a controlled manner until you return to the starting position and repeat.

Action 2: Poppy (0:30)

• Begin to stand with your feet slightly wider than the hip distance.
• Bend your knees and place your hands on the floor or on the front mat (fold your hands directly under your shoulders).
• Jump or step back to the high plank position, hold the belly button and lift it up to keep the core engaged.
• Keep your core tightened and keep your body down until your chest and thighs touch the ground.
• Push yourself back to a high plank position, then jump up or step back on your hands.
• Put your weight on your heels, then push up hard to stand and jump on top.
• MOD: Perform this operation on a raised surface, then step in and out to reduce the impact.

Super Group 3

Action 1: Sumo squat upright rowing (8-12)

• When you start to stand, your feet are wider than your hips. Let your feet rotate naturally.
• Hold the weighted object in your hand, hang your arms vertically in front of you, and shoulders back and down to balance the weight that pulls you forward.
• Put your hips back behind you, pull your belly button inward and up to engage your core, keep your chest tall (don’t bend forward), and keep your heels and knees in line with your toes.
• When you resume standing, use your heels and squeeze your hips to pull your weight-bearing objects up and back evenly for high-pull rowing. Pay attention to the muscles between the shoulder blades.
• MOD: Don’t use weighted objects at the beginning.

Action 2: Jump and switch runner lunges (0:30)

• Start with a runner’s lunge position, first enter a high plank, then raise one foot and place it next to your hand (straighten one leg and bend the other leg and place your foot on your Next to his hand).
• Place your weight on your front feet, follow your toes with your knees, raise your hips and swap your front and back legs, gently return to the lunge position and repeat.
• MOD: Perform this movement from an elevated surface or step in and out of your feet instead of jumping.

  

Super Group 4

Action 1: Seated CHEK press (8-12)

• Begin to sit down and hold your weight at a 90-degree angle, place your arm on the goal post, and pull your shoulder blades back and down with the cores engaged.
• From this position, stretch your arms straight up and lift them above your head. When you reach the top, rotate your palms to face each other, then slowly lower your arms back to a 90-degree angle, with your forearms parallel.
• Rotate your arms outwards back to your goalpost position (the palms are now facing outwards) and repeat.

Step 2: Surfer pop-up window (0:30)

• Begin to stand, tighten the core and straighten your chest.
• Bend your knees, place your hands on the floor or mat in front of you (fold your hands directly under your shoulders), then jump up or put your feet back on a high plank position, pressing your belly button And keep your core up.
• Jump or step with your feet to the chest, then move to the right, abduct your feet, and squat to the ground. Jump up and do a jump squat, then put your hands on the floor, then jump back to a high plank.
• In the next repetition, jump with both feet to the chest and left side, and then repeat.
• MOD: Perform this movement from an elevated surface, or step your foot to one side at a time, then stand up and squat instead of jumping.

Super Group 5: (2 rounds)

Action 1: Alternate pulse lunge (8-12)

• Begin to stand, keep your feet apart from your hips, engage your core, and hold a weighted object in each hand.
• Take a step forward with your left foot and begin to bend your knees until your back knees almost touch the ground at a 90 degree angle (make sure your knees do not stick out toes and keep your chest straight).
• Go through your front heel, slowly rise a few inches, then return to the lunge, then stand up completely back to standing and repeat.

Action 2: Raise the Superwoman (0:30)

• Begin lying on your stomach, stretching your arms and legs.
• Use your lower back and buttocks to lift your legs and arms off the mat together.
• Maintain this position for the specified time, focusing on keeping your shoulders down and arms raised.
• MOD: First isolate only the upper body and put your legs on the mat to maintain stability. Perform several isolated lifts of the upper body. Then perform a few isolated lower body lifts. Work on separate upper and lower body lifts until you feel comfortable putting them together.