Supersetting is a great way to challenge your muscles.
Try out some of my favorites here!
Warm up – 30 seconds jumping jacks, 30 seconds jog, 30 seconds lunges repeat 3 x
Work phase– perform 10-15 reps of each exercise and go through each round of 3 exercises 3x
SUPER SET #1
- push ups– from knees or toes hands slightly wider than shoulder width keep neck in line with spine, lower chin towards mat push up through your chest
- goblet squats – hold weight (dumbell, kettlebell, medicine ball) at chest level and feet turned outward slightly wider than shoulder width apart. Lower butt towards the floor sitting back into your heels. Push up through heels and squeeze your butt at the top of the motion
- overhead press -standing with slight bend in knees dumbells at shoulder height press overhead just slightly in front of forward bringing dumbells together. Lower slowly to 90 degrees elbows just below shoulder height and repeat
SUPERSET #2
- alternating lunges -lunge forward with right leg dropping left knee towards the floor, push back through right heel to standing and change to left leg lunging
- forearm plank- from forearms and toes (knees if beginner) brace through core, draw up through your thighs and tilt your pelvis slightly under. Hold for 30-60 seconds with good form
- side raises- standing with slight bend in knees, chest up, hold dumbells at thighs. Raise arms up to shoulder height with a bit of a bend in your elbows
SUPERSET #3
- bicep curls- holding dumbells with palms facing forward, curl up to shoulders and slowly lower
- glute bridging- lift hips into bridge from supine position (knees bent, squeeze butt with hips lifted), slowly lift and lower progressing to single leg
- v-sit- sitting on mat with heels on floor, knees bent. Lean back until you feel a bracing of your core, hold there drawing naval to your spine arms extended out front of you for 30-60 seconds
Cooldown by holding these stretches for 20-30 seconds each:
- child’s pose, downward facing dog, hamstrings, quads, chest with hands interlaced behind your back
Please let me know if you have any questions on any of the above exercises or stretches!
Please always make sure you check with your medical Doctor to ensure this type of workout is safe for you as he/she will know your body best!
In Health,
Kathryn
