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The timer will be on for 50 seconds of work, followed immediately by another 50 seconds of work together forming the superset! Each superset is performed for 2 rounds!
If a superset is focused on one side, the next superset will be on the opposite!
All you will need is your mat, a yoga block/thick book and a chair!
Here are the fun supersets we will work through together!
1/2 REP ELEVATED SQUATS
LATERAL LUNGE TO BALANCE STAND
LATERAL LUNGE (same side)
SINGLE ARM LADDER (one side)
TRICEP PUSH UPS
1/2 REP QUAD FOCUS BULGARIAN LUNGE
FULL RANGE (same side)
SINGLE LEG HIP THRUST PULSES!
FULL RANGE (same side)
1/2 REPS (same side)
1/2 REP ELEVATED STAGGERED SQUAT
FULL RANGE TO STAND (same side)
UNEVEN PUSH UPS
SIDE PLANK (same hand on block)
FWD LEAN BULGARIAN LUNGE
LUNGE TO REAR FOOT LIFT (same side)
TOE REACH TO HOLLOW
HIPS UP & DOWN PLANK
FOOT ELEVATED LUNGE
PULSES (same side)
DECLINE PUSH UPS*
DECLINE PLANK TO PIKE*
*Entire superset can be performed with both feet on floor of course if you prefer!
As with all of the calisthenics workouts I share, it’s simply about trying and having fun with it! We all have different strengths and weaknesses and sometimes bodyweight can really highlight it!
Exercises involving balancing, holds, co-ordination or bodyweight strength can be tricky for most of us to varying degrees but that’s one of the many benefits of incorporating bodyweight workouts into our training occasionally as it’s time to practice! Simply trying and practising allows for progress!
Every muscle will be worked during these 60 minutes whether directly or indirectly!
Have fun and take it slow! Aim to connect the mind with the muscles! It really works! 😉
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/y87vSUoIMGU
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.